Mental fog? Tips to take care of your brain during menopause

You forget the details, the names, the tasks, what was it that you were going to do?... Do you find it difficult to concentrate and do you feel like your brain is not at its full capacity? Menopause may be causing what is known as brain fog, one of the most common symptoms of menopause and another of the challenges of this transition stage.

We have already said it in other articles on this blog, menopause is not a disease, it is one more cycle in the process of maturation of every woman, but we must strengthen our body and mind to face the significant impact that this period has on our lives.

What's that haze about?

Mental fog or fog refers to a feeling of confusion, lack of clarity, and difficulty concentrating and remembering information caused by hormonal fluctuations, particularly the decline in estrogen, typical of menopause.

Estrogen has a protective effect on the brain and helps maintain healthy cognitive function. As it subsides during menopause, you may experience changes in brain function that can affect memory, concentration, and mental clarity.

"We think of this hormone as primarily a reproductive hormone, but it's actually the 'master regulator' of the female brain," explains Lisa Mosconi, director of the Women's Brain Initiative in a study published in 2021 on the effects of menopause on the brain. . “…(estrogen) is also involved in growth, plasticity and immunity. Consequently, it keeps the brain young and healthy.”

Symptoms of brain fog can vary from woman to woman, but the most common include difficulty concentrating on tasks, frequent forgetfulness of details, short-term memory loss, lack of mental clarity, and difficulty finding the right words during a conversation. conversation. These symptoms can generate frustration and affect the quality of life of women during this transition stage.

In addition to hormonal changes, there are other factors that can contribute to mental fog during menopause:

• Stress: Daily responsibilities, emotional challenges, and worry can increase stress levels, which in turn can affect cognitive function.
• Lack of sleep: Problems falling asleep or maintaining restful sleep, very common during the hot flashes, can affect mental clarity during the day.
• Depression and anxiety – which are often related to menopause and changes in estrogen levels – can also contribute to brain fog.

Strategies to combat mental fog:

Fortunately, there are management strategies that can help alleviate the symptoms of brain fog during menopause and improve cognitive function. A healthy lifestyle is essential. Let's start by maintaining a balanced diet.

1. Prioritize your diet: Consuming essential nutrients can provide the necessary elements for optimal brain function. Including foods like fruits, vegetables, whole grains, fish, and healthy fats can be very beneficial. The Mediterranean diet includes foods that contain phytoestrogens, or plant estrogens, such as flaxseeds and sesame seeds, dried apricots, and legumes.

     Taking supplements can help ensure you are getting the nutrients you need. Our recommendation is Bye Bye Menopause , a nutritional supplement that will provide your body with the necessary ingredients to counteract the symptoms of menopause. With Bye Bye Menopause you help your body and your cells to be more sensitive to estrogen and thanks to one of its active ingredients (Angelica Nigas Nakai) that has a direct effect on mental acuity, along with the rest of the active ingredients and     Zinc as a trace element helps regulate not only hormonal function, but also has a neuroprotective factor (does not contain hormones).

Practice regular physical activity : It not only benefits the body, but also the brain. Moderate aerobic exercise, such as walking or swimming, can increase blood flow to the brain and promote cognitive function. In addition, they have been shown to be beneficial in preventing hot flashes.

Stress management : Practicing relaxation techniques, such as meditation, mindfulness, deep breathing, and yoga, can help reduce stress levels and promote mental calm. These techniques can be done at any time and place, and do not require much time or specialized equipment, the important thing is to be constant in them to see the positive effect. . We recommend this 10-minute guided meditation to practice every morning ( https://youtu.be/thh9RmEkD_Q )

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CBD is a naturally occurring compound found in the hemp plant and has been used to treat a variety of medical conditions, including anxiety, chronic pain, sleep disorders, and has even been shown to improve cognitive processes such as attention, working memory and executive functions. Which can certainly help alleviate some of the symptoms linked to stress and brain fog.

Exercise your brain: Solving puzzles, memory games, enjoying reading and learning new things are some activities that can challenge the brain and keep it fit. These activities can also be fun and entertaining. A good conversation or reading group can be doubly beneficial.

Say no to loneliness: Sharing challenges and concerns with friends, family, or support groups can provide emotional relief and provide different perspectives on the situation. In addition, talking with a health professional, such as a doctor or therapist, can be a great help in better understanding the changes that occur during menopause and receiving appropriate guidance.

Organization and planning can also be effective strategies for managing brain fog. Making to-do lists, using digital or physical calendars, and setting reminders can help you stay organized and remember important things.

In conclusion, brain fog is a common symptom experienced during menopause due to hormonal changes and other contributing factors. However, there are management strategies that can help alleviate symptoms and improve cognitive function.

The good news is that studies show that in postmenopause the female brain manages to achieve a new normal, adapts resiliently to the new hormone levels and manages to recover and maintain its normal cognitive function.

Menopause does not mean the end of life, it can be a stage of renewal and self-care, leading to a new and empowered version of you. Take care of your brain, your bones, your skin, your health... start a stage with less-pause.