Eight ways to beat menopausal brain fog

Woman with brain fog - concept illustration

Apart from hot flushes, some of the more common symptoms of menopause many women struggle with are brain fog, poor concentration or anxiety.

Woman with brain fog - concept illustrationMaybe this is you?

These often worrying symptoms can affect so many areas of life, from simply forgetting why we went up the stairs or where we put the house keys, to causing far greater anxiety in the workplace.

Yet it may not just be those chaotic hormones that contribute towards this lack of clarity. A history of poor nutrition and lifestyle can add to this problem. For example, adrenal fatigue can be due to excessive continual stress, poor digestion, allergies and food intolerances, uncontrolled blood sugar, insomnia and heavy metal toxicity.

Here are my eight top tips that can be quickly implemented to start balancing hormones, and addressing some of the other issues to help  improve your brain function. The brain is 80% water and 20% good fats, so  it’s really important to focus particularly on the first two points.

1. Adequately hydrate

Drinking lots of water with lemon helps by flushing out toxins and will provide a much-needed energy boost.

2. Eat coldwater fish

For example salmon, sardines, mackerel, trout, and tuna are excellent sources of Omega-3 fatty acids and one of the proven dietary sources for not just maintaining a healthy brain, but also one of the essential foundation stones for happy, healthy hormones.

3. Keep nourished

Eating foods provided by Mother Nature and taking a good multivitamin/mineral supplement will ensure you have all the nutrients and minerals you need.

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4. Eat fermented foods

Research has shown a strong connection between your gut bacteria, hormones and also how your brain functions. Eating foods supporting these good bacteria can improve your mood, boost energy, reduce allergies and intolerances, help the body detoxify, balance blood sugar and more.

Fermented foods include kefir, kimchi, sauerkrout,  kamboucha and miso, and are fairly simple and very satisfying to make yourself. They can also be found in health food shops and some supermarkets.

5. Drink ginkgo tea

Ginkgo is a herb that supports mental focus and clarity by allowing improved circulation and oxygen to the brain. It could certainly help you remember where you put your keys!

6. Sweat

Physical activity in some form is essential. By increasing oxygen flow, boosting energy, and improving circulation through exercise, you’ll soon notice an improvement in your cognitive abilities and mood due to the additional production of serotonin and endorphins.

7. Sleep

Another benefit of exercise is that you may well sleep better. It’s during the overnight sleep period that your body goes into a state of ‘rest and repair’.  There are numerous hints and tips that can help you have a better night’s sleep that can be explored to help  if this is a concern for you.

8. Meditate

Taking five minutes a day to focus on your breath can have your brain firing sharper and reduce your disruptive stress hormones while also improving your mood and concentration.

Menopause doesn’t mean being a slave to brain fog. These few simple techniques can get you feeling sharper and brighter, with happier and more balanced hormones.

is a membership programme designed to help you manage menopause symptoms and achieve long-term health and weight-loss goals in a natural way.

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About Clare Shepherd

I'm a registered Nutritional Therapist, author and health coach, loving life! An early menopause in my 30s, severe endometriosis and a full hysterectomy, though traumatic at the time, led me on a wonderful journey of discovery. I now work to support, inspire and empower others to achieve hormone harmony and balance, creating their own vibrant life ‘beyond’ menopause. I have a dislike of sloppy vegetables, especially spinach, and LOVE a good cup of tea, walking with the dog and cycling in the nearby Peak District.