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Perimenopause and Brain Fog: Navigating the Mental Maze

Perimenopause and Brain Fog: Navigating the Mental Maze

by | Aug 9, 2023 | Perimenopause

Woman with brain fog

Since you hit your 40s or 50s have you noticed that you’re forgetting names or words mid-sentence? Or feeling like you can’t think properly? I feel you!

Today, let’s talk about a common but often misunderstood symptom that many women experience during perimenopause – brain fog!

You may have heard the term tossed around, but what exactly is brain fog, and why does it seem to show up when our bodies are going through perimenopause? Don’t worry, we’ve got you covered! In this blog post, we’ll dive deep into the mysteries of brain fog, its connection to perimenopause, and some strategies to help you navigate the mental maze. So, grab a cup of tea, relax, and let’s get started!

Understanding Brain Fog

First things first, what is brain fog? Well, imagine waking up one day, and suddenly, it feels like a dense fog has settled inside your brain. Your thoughts become fuzzy, concentration becomes a challenge, and you may experience memory lapses or difficulty finding the right words. It’s as if your mental clarity has taken a holiday, leaving you feeling a bit lost and frustrated.

Perimenopause and Brain Fog

Now, let’s explore the link between brain fog and perimenopause. Perimenopause is the transitional phase leading up to menopause when hormonal fluctuations occur. During this time, oestrogen and progesterone levels fluctuate, causing an imbalance that can impact various aspects of our health, including cognitive function.

Oestrogen, one of the key hormones involved, plays a crucial role in maintaining optimal brain function. It affects neurotransmitters (brain chemicals), such as serotonin and dopamine, which are involved in mood regulation and cognitive processes. When oestrogen levels decline, it can disrupt the delicate balance of these neurotransmitters, leading to brain fog.

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Strategies to Combat Brain Fog

1. Prioritise Sleep: Quality sleep is crucial for overall cognitive function. Establish a regular sleep routine, create a comfortable sleep environment, and practice relaxation techniques before bedtime to improve the quality of your sleep.

2. Nutrition: This isn’t a surprise – right? A balanced, nutritious diet rich in wholefoods is vital for brain health. Include foods rich in omega-3 fatty acids, antioxidants, and B vitamins. Minimise processed foods, sugar, and caffeine, as they can exacerbate brain fog symptoms.

3. Mental Stimulation: Engage in activities that stimulate your brain (preferably not on a screen), such as puzzles, reading, learning new skills, or playing memory-enhancing games. These activities can help keep your mind sharp and enhance cognitive function.

4. Stress Management: Chronic stress can worsen brain fog symptoms. Practice stress management techniques like mindfulness meditation, deep breathing exercises, or yoga to calm your mind and reduce stress levels.

5. Move Your Body: Physical movement not only benefits your body but also your brain. Engaging in regular physical activity improves blood flow to the brain, reduces stress, release endorphins and enhances cognitive function.

Brain fog during perimenopause may feel like a frustrating mental maze, but if it’s any consolation, it’s a common symptom that many women experience. By understanding its connection to hormonal fluctuations and adopting strategies to manage it, you can navigate through this phase with greater ease. Remember to be kind to yourself, prioritise self-care, maintain a healthy lifestyle, and seek support from healthcare professionals if needed.

Want to get a handle on your perimenopausal symptoms?

Let’s jump on a FREE Introduction Call to talk about how we can get you looking and feeling amazing now and for decades to come!

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Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Introduction Call here, and let’s see how I might help you.

Suffering From The Fatigued 40s? Here Is Why

Suffering From The Fatigued 40s? Here Is Why

by | Aug 8, 2023 | Perimenopause

Suffering From The Fatigued 40s? Here Is The Solution

Heard of the fatigued 40s? This is a stage of life where many women find themselves exhausted, no matter what they do! But this isn’t all in your head – there are specific reasons why your 40s are a time of low energy. And most importantly, there are ways we can turn it around and restore your energy.

The reasons behind the fatigued 40s

Hormone imbalances

During perimenopause, there are a lot of hormonal shifts that go on. Unfortunately, this can be bad news for your energy levels! The change in oestrogen and progesterone levels can throw off your ability to maintain a regular sleep pattern, resulting in perimenopausal insomnia.

Thyroid dysfunction

Sex hormones aren’t the only ones influenced by perimenopause. Thyroid conditions including Hashimoto’s may pop up during your 40s, thanks to the ripple effect of hormone shifts.

When your thyroid is underactive, it slows down your metabolism. This not only leads to weight gain, but slows down the production of everything in the body – including cellular energy. As a result, you feel exhausted on top of miserable and cold!

Insulin resistance

Another hormone picture that pops up during your 40s is reduced sensitivity to insulin. If you develop insulin resistance, your cells don’t listen to insulin’s cue to take glucose in. This means you can’t use it to produce enough energy.

Suspect insulin resistance is a concern for you? Take your waist measurement. If it’s more than 100cm then you probably have insulin resistance. If you waist measurement is greater than or equal to half your height, then you are at increased risk for stroke, diabetes and heart disease – eek! But don’t worry – I’ve got you covered! Just book in for your free Pre-Screening call at the link at the bottom of this article and we can have a chat about what strategies will best work for you.

Low NAD levels

Did you know that by age 50, your body’s production of NAD has halved? Loss of NAD is a driver behind many of the symptoms we write off as ‘getting older’ – including low energy levels.

The good news? You can boost your levels by adding in  NR (nicotinamide riboside). NR can increase NAD levels by up to 60% in middle-aged and older adults. So it really is a game-changer when it comes to supporting NAD!

That’s why I formulated my own innovative supplement designed to support healthy ageing – and I’m so excited to share it with you! Learn more about Energy Glow NR here.

Want my free age-defying secrets? (Silly question, i know!) click here now

Nutrient deficiencies

During the fatigued 40s, it’s easy to blame everything on hormones. But sometimes, it can be as simple as a nutrient deficiency! Most of the nutrients your body requires will play a role in energy production (directly or indirectly). However, common deficiencies that lead to fatigue include:

  • Iron (particularly if heavy periods are part of perimenopause for you)
  • B vitamins including vitamin B12
  • Magnesium
  • Vitamin D

When clients start working with me, I often find that they are deficient in energy-supporting nutrients. But you can boost your intake of essential nutrients by focusing on a wholefood-rich diet.

If you think supplements are needed, be sure to work with a qualified practitioner – there is such thing as too much, and over-supplementing some nutrients can also lead to exhaustion!

Chronic stress

Stress is probably the #1 contributing factor to the fatigued 40s! This includes physical stressors such as too much caffeine and alcohol along with mental and social stress that you face on a daily basis.

When you’re constantly under stress, you enter a state known as fight-or-flight. This state keeps you constantly alert, but depletes your nutrient levels and fries your nervous system. As a result, you end up feeling ‘wired but tired’. And the longer you stay in this state, the more exhausted you’ll become – you simply never get a chance to switch off and recuperate properly.

This is even harder during perimenopause, as you’ll have a lower tolerance for stress. This means that both physically and mentally, you’ll become overwhelmed by the stress you’re exposed to.

Inflammation

I talk a lot about inflammation and inflammaging, and for good reason! Chronic inflammation is a massive driver of premature ageing symptoms including exhaustion. Research has even discovered that inflammation can directly cause fatigue.

Unchecked inflammation will feed into all of the other causes of low energy. It chews through vital nutrients, impairs your thyroid hormones, reduces your stress tolerance, depletes NAD and throws off the sex hormone balance even further. That’s why it’s critical to get inflammation under control.

Ready to rediscover your energetic self?

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking and feeling amazing now and for decades to come!

Grab My Essential 8 Age-Defying Secrets – Click Here Now

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.