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No, you’re not imagining it. Losing your keys, forgetting where you left your glasses, not remembering what you wanted to get at the store...to simply not being able to concentrate at work. Brain fog in menopause is real. Research shows women’s memory in fact changes during menopause.
It is so common that the International Menopause Society made it this year’s theme for October being the Menopause Awareness Month.
Here are 6 ways you can help lift the brain fog:
Improve your sleep
Creating a soothing sleep routine can be helpful for the brain to switch off after a long day and settle in for restorative sleep.
* Start by having your last caffeinated drink no later than noon.
* Wear a sleep mask and ear plugs.
* Meditate or take a warm bath before bedtime.
* Switch off your electronic devices at least 30 minutes before bedtime.
Exercise
One study found that just three days a week of moderate-intensity exercise appeared to increase the size of the hippocampus, a part of the brain involved in memory and learning. Some types of exercise could be:
* Walking
* Yoga (check out the exercise section in our app)
* Biking
* Strength training (check out the exercise section in our app)
* Swimming
* Any group sport you enjoy
If you don't enjoy exercise, think about it in terms of movement. How can you move more today than yesterday? Maybe that's taking the stairs instead of the elevator or walking instead of taking the car.
Manage your stress
We get it, life is inherently stressful. While we can’t always control what happens to us, we can control how we respond to it.
Here are some coping mechanisms:
* Take 3 deep breaths before responding.
* Go for a walk.
* Take breaks.
* Shut off your phone.
* Repeat a mantra: This too shall pass. I can do this. I am calm.
Also, have a look at your calendar. Is it filled with meetings and endless to-do lists and very little time for yourself?
Make yourself a priority and block out certain times in the day for yourself. Learning how to say no and set healthy boundaries is part of self-care.
Brain food
5 foods linked to better brain health and memory are: green veggies, fatty fish, berries, walnuts, dark chocolate (aim for 90%).
Aim to eat 1 hand-size of lean protein with every meal, 1 fist-size of unrefined carbs (sweet potatoes, brown rice, quinoa) and fill the remaining space of your plate with vegetables, fruit and healthy fats.
Memory tricks
Whatever helped you study for tests in school can help you get through the day (and not forget your keys or your new colleague’s name).
* Make rhymes
* Repeat information three times after first hearing it
* Draw visual reminders
* Use good old post-it notes all over the house
Kindness & grace
Don’t beat yourself up. Be kind to yourself and others around you if you get frustrated (or they do about your forgetfulness). Reach out to women going through similar things and have a laugh about it. This too shall pass.
For more mindset tips and tricks around menopause, join the Reverse Health app now!
Our 12-week video coaching course is filled to the brim with weight loss, health & lifestyle tips for women nearing or going through menopause.
Start here now!
Other sources: Harvard Health