#76 11 Brain Fog Fixes: How to Thrive Through Menopause!

Sep 04, 2024

MUSIC PROVIDED BY - https://www.purple-planet.com/

This post contains affiliate links to products. I may receive a commission for purchases made through these links.

If you’re reading this, chances are you’ve felt that frustrating brain fog that seems to roll in like an unexpected cloud during your midlife years.

Maybe you’ve walked into a room and forgotten why, struggled to remember names, or even felt like you might be losing your mind.

First things first: you are not alone, and you are definitely not going crazy! As a Trim Healthy coach for menopausal women and midlife fitness specialist, I’m here to guide you through understanding and combating menopause brain fog with practical tips, supportive strategies, and a lot of encouragement.

What is Menopause Brain Fog?

Brain fog is one of the most common symptoms that women experience when they hit their late 30s or early 40s, especially during perimenopause and menopause. It’s that feeling of mental fuzziness, forgetfulness, and sometimes even disorientation. Many women worry that these symptoms are early signs of Alzheimer’s, but let me reassure you—what you’re experiencing is most likely a normal part of the menopause transition.

Why Does Brain Fog Happen During Menopause?

So, what’s really going on in your brain during menopause?

The answer lies in the major neurological transition that takes place. During perimenopause, your brain shifts from using estrogen—a hormone that plays a significant role in cognitive function—to a whole different setup as estrogen levels decline. Imagine your brain going through a massive renovation; things are being rewired, and it’s all a bit chaotic for a while.

But here’s the good news: your brain is not deteriorating; it’s just evolving into something new and, in many ways, improved.

The Importance of Testing

While it’s comforting to know that brain fog is common, I always recommend getting screened if you’re worried. Talk to your doctor about your symptoms, and consider getting tested for Alzheimer’s if that’s a concern. Hormone testing can also be incredibly insightful—knowing where your hormone levels stand can guide you in finding the right support, whether that’s lifestyle changes, supplements, or hormone therapy.

Don’t Normalize, but Understand

I don’t want to normalize brain fog to the point where we just shrug it off. It’s important to recognize that it’s a real challenge, but also to know that it’s temporary and manageable. You’re not losing your mind; you’re just going through a season of change. And like any season, this too shall pass.

How to Combat Menopause Brain Fog: 4 Key Strategies

Let’s dive into practical strategies to help you combat menopausal brain fog and support your brain health during this transition.

Here are four key areas to focus on:

Consider Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy, especially with bioidentical hormones, can be a game-changer for many women dealing with brain fog. Estrogen and even testosterone can play significant roles in alleviating cognitive symptoms.

Here’s what to keep in mind:

- Talk to Your Functional Practitioner: Discuss the possibility of HRT with your healthcare provider. Some practitioners may not even need to test hormone levels before starting treatment—they’ll base the approach on your symptoms.

- Keep an Open Mind: Not everyone is comfortable with hormone therapy, and that’s okay. What’s important is exploring all your options and making an informed decision that feels right for you.

Focus on Brain-Friendly Foods

Nutrition plays a crucial role in brain health. Incorporating foods that are scientifically proven to support cognition can make a big difference.

Here’s a list of my top picks:

1 - Blueberries: These little powerhouses are full of flavonoids, which are anti-inflammatory and excellent for reducing cognitive decline.

2 - Avocados: Rich in unsaturated fats, avocados support brain health by providing good fats and soluble fiber, which is great for gut health. Remember, a healthy gut means a healthier brain since the two are closely linked!

3 - Leafy Green Vegetables: Dark green veggies like spinach and kale are loaded with nutrients that support overall health, including cognitive function.

4 - Fatty Fish: Think salmon, mackerel, and sardines. These are high in omega-3 fatty acids, which are fantastic for brain health. If you’re not a fish person, fish oil supplements are a good alternative—just make sure they’re from a reputable source.

5 - Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are not only packed with fiber but also contain those brain-boosting omegas. They’re great for snacking or adding to smoothies.

6 - Eggs: Particularly the yolks, which are rich in choline—a nutrient that supports brain health and cognitive function.

7 - Dark Chocolate: Yes, you read that right! Dark chocolate, especially the kind with high flavonoid content and low sugar, can be a delicious way to support your brain.

8 - Olive Oil: A staple in brain-healthy diets, olive oil is anti-inflammatory and can easily be used in salads or drizzled on vegetables.

Explore Supplements and Adaptogens

Sometimes, diet alone isn’t enough, and that’s where supplements and adaptogens come into play.

While I always recommend focusing on food first, these can be helpful additions:

9 - Creatine: Known for supporting muscle health and recovery, creatine has also been shown to benefit brain function, particularly in midlife women. A daily dose of about 5 grams can make a difference.

10 - Omega-3s: Whether from food or supplements, these are essential for reducing inflammation and supporting overall brain health.

11 - Adaptogens: Herbs like Maca, Rhodiola, and certain mushroom adaptogens (like Schisandra, reishi or lion’s mane) are known for their brain-supporting properties. They help your body adapt to stress, which can be particularly beneficial during the menopause transition.

Prioritize Sleep and Stress Management

Let’s not forget the basics: good sleep and stress management are paramount in supporting brain health. Sleep is when your brain does a lot of its “housekeeping,” clearing out toxins and consolidating memories. Make it a priority to get quality rest each night, and consider stress-reducing practices like meditation, deep breathing, or gentle exercise.

You’re Not Alone, and It Will Pass

Navigating brain fog during menopause can feel overwhelming, but I want you to know that you’re not alone. This phase of life brings big changes, but with the right support and strategies, you can combat menopausal brain fog and come out the other side with a clearer mind. Remember, your brain is evolving, not failing.

Hang in there, friends. You will get through this, and on the other side, there’s a new chapter waiting for you—one with a “new and improved” brain that’s ready to take on the world

So stay in it, support yourself with these tips, and know that brighter days are ahead!