Have you ever found yourself walking into a room to get something, only to forget what it was you needed? Or maybe you’re reading a book and you have to reread the same page because you “zoned out” the first time? Searching for your keys, forgetting a close friend’s name…all of these things can not only make you think you are losing your mind, they can cause unnecessary stress. The good news is that you aren’t alone. The hormonal changes that take place during menopause, specifically declining estrogen, can leave you feeling “foggy.” So how can you de-stress and find your focus again? Here are four ways that can help:
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Unplug: It’s no secret that our attention spans are getting shorter and shorter thanks to the ever-present Internet pulling our focus away from the present. Try unplugging for a few hours each day to help you stay in the moment; whether that’s reading a book, talking with a friend, or completing a project. Set aside specific time for things like scrolling social media or reading blogs and websites to keep you from mindlessly scrolling.
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Watch What Your Eat: A diet rich in whole foods and low in sugar, alcohol and caffeine can help keep blood sugar stable, which can make you feel more alert and focused and avoid those midday “crashes.” Load up on things like fish and nuts for brain boosting Omegas.
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Get Your ZZZZ’s: A good night’s sleep allows our bodies and brains to recharge. Unfortunately, during menopause, night sweats and other issues can make getting a solid eight hours something we only dream about. To help, create a soothing bedtime ritual that includes unplugging from devices at least an hour before bed, keeping your bedroom dark and cool, and avoiding caffeine or alcohol. Try misting your sheets and pillowcases with lavender, download a meditation app, invest in nice bedding, sleep pillows, or even weighted blankets to help you get a good night’s rest. If you want expert advice, check out what our Medical Advisor, Dr. Alyssa Dweck recommends when it comes to improving sleep quality.
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Exercise: Regular exercise has been proven to not only help with mental clarity and brain function, but it can also reduce stress and improve sleep (see tip #3!). You don’t have to go hard or go home. Even a 30-minute walk around the block can wake your brain up from its foggy state.
Unfortunately, brain fog and stress are pretty common side effects of menopause—and aging in general. However, if you begin forgetting things more frequently or become confused or disoriented, you should consult a doctor to rule out any underlying issues. Otherwise, a few simple lifestyle tweaks could make a big difference.
