The natural ways to reduce brain fog after 40
It finally hit me that I am a Middle Aged woman and I am totally ok with it now. In the past year I’ve started to notice a change in my energy level, concentration skills, memory and brain stamina. I was getting so worried that something very serious is happening to me. Was I going mad? am I just realizing that I may have a low IQ level?! Or am I just becoming a lazy and unmotivated person?
For my family and friends, I’ve always come across as an alert person with high energy level; an organization freak, capable of juggling multiple tasks, and always aiming to exceed expectations. I attributed this sudden change to stress and burnout after spending years juggling a full time corporate career, running a small business and taking care of my family. Yet months after quitting the corporate world, and closing down the business, the brain fog still hovered!
The quest begins
So naturally, I went to see my family doctor and run blood tests to determine the root cause of the brain fog. At first the doctor asked if I was depressed which came as a surprise since I don’t feel depressed. But here’s the thing, I started noticing a change in my monthly period. It stopped being regular (every 28 days since I was 11 years old). So we got hormones tested and surely there was a slight drop in hormonal levels. The change according to the doctor was insignificant to justify hormone replacement therapy yet she recommended birth control pills.
Well, here’s the thing, I don’t like taking any pills and treatments. And the thought of taking birth control or hormone therapy treatments are out of the question. I just wanted to know what was going on, and how to deal with this change naturally.
Therefore, I went on a mission to learn more about women’s health after 40 (menopause) and here are some interesting facts:
- We are not going crazy! Brain fog is common among women over 40. In fact close to 60% of women over 40 reported experiencing brain fog. So you’re not alone in this journey.
- It’s a short-lived condition women go through during menopause or perimenopause, and there are no real long-term risks, such as Dementia.
- It’s linked to drop in Estrogen level. And apparently, our brains need time to adjust to the fluctuation of Estrogen level.
What is Brain Fog?
So you might be wondering what Brain Fog is! It is an expression used to describe temporary symptoms that affect the ability to think (feeling confused, or disorganized or cannot focus or put thoughts into words). It’s that mid-afternoon feeling that just lingers on forever!
Now brain fog happens to everyone regardless of age but for women over 40 and at the prime of our lives, it can be overwhelming and feels like we are loosing our minds. This is because the impairment can linger on for months and even years before we regain normal brain functions. That’s great news for our partners, isn’t it? (smile)
What causes brain fog for women over 40?
Well according to various research and articles, those darling menopause symptoms (aka hot flashes) cause insomnia or lack of sleep and wreck havoc on our brain. It’s similar to what women go through when tending for a cranky newborn.
Natural remedies for brain fog for women over 40:
The decision to use natural remedies is totally personal and depends on your circumstances. It’s best to consult with your physician on how to deal with brain fog and menopause. To me, I am willing to embrace this period of my life and adapt to the journey. So if you like me, here’s a list of suggested natural remedies:
Eat a healthy diet!
The best way to describe a healthy diet is to stay away from processed food, sugar and bad fat. But anyway, you’re a big girl so you know what healthy means. If not, I’ve listed some food options below.
Stay hydrated.
Dehydration is common among women in menopause because both estrogen and progesterone help with fluid regulation. Therefore, we need to restore supply of liquid by drinking more water, eating vegetables and fruits.
Sleep
Sleeping has been the ultimate challenge for me so far. Some nights can be awful especially if I eat late, or have an alcoholic beverage. Therefore in my case, I try to eat a light dinner and avoid drinking alcohol including wine.
Exercise
It’s recommended to exercise for about 30 minutes a day. The workout doesn’t have to be a rigorous one such as jogging or spinning. There are many great low intensity workouts sufficient to get us leaner and feel good. For example, walking, yoga, tai chi, gardening or taking a hike in nature.
Meditation
I personally don’t have time to meditate, but listening to classical music or walking in the forest, with my dog, gives me a great sense of relaxation. I also find browsing old photos can be comforting and joyful.
Acupuncture
This sounds interesting doesn’t it? But it’s mentioned in few articles I’ve read recently. Now to be frank, I have resorted to acupuncture to normalize my FSH level while trying to get pregnant and it worked. Although I haven’t tried it since, I am now tempted to give it another shot.
Healthy food to improve brainpower:
As a child, I recall my parents s telling us to eat eggs, avocado, fish and olive oil to help us function well in school and become “smarter”. So if it’s good for growing brains, then it definitely is beneficial for ours too. Research and studies continue to prove that Omega 3 Fatty Acids improve mood, help treat depression and anxiety. Here’s a list of food which contains Omega 3 Fatting Acids and Anti Oxidants to help reduce brain fog:
Fish
Fish like Alaskan Salmon, Sardines, Herring and Mackeral in particular are loaded with Omega 3 Fatty Acids, yet low in Mercury. Apparently we should be eating fish 2 to 3 times a week to manage brain fog.
Walnuts
Walnuts have the best source of plant form of Omega 3 fats. One tablespoon per day is recommended to improve brain health and minimize brain fog. And that brain looking nut can reverse the signs of brain aging too!
Eggs
Eggs are not only super yummy but are packed with protein, Vitamin B2 and Omega 3 Fatty Acids. I say an egg a day, keeps the brain awake. It doesn’t rhyme but you get the point.
Avocado
Avocado (Millennials food). As much as we like to poke fun at the millennials for indulging on avocado spreads, they are doing the right thing to protect their brains and manage brain fog. In fact, experts believe it’s the world’s most perfect food! The only thing it’s quite high in calories so I personally eat ¼ Avocado a day as part of my breakfast or snack.
Berries
Berries not only are they great for getting a healthy looking skin, but they are rich with flavonoids, a type of potent antioxidants that protect brain cells from oxidative damage!
Kale
Kale is one of the best sources for Vitamin K, which apparently is important for verbal memory! And it contains as much Vitamin C as an orange. I usually like chopping it finely and add to salad. Other ways to eat it is by adding it to lentil or vegetables soup.
Chocolate
And guess what? World’s favorite and most craved food is on the list: Chocolate but it has to be dark chocolate and up to 3 ounces per day. Besides the euphoria we feel after eating chocolate, it’s rich with neuroprotective flavonoids that stimulate blood flow to the brain to help with memory, attention and even brain fog.
Turmeric
The spice Turmeric, is a common in the Middle East and India. It’s frequently added to stew recipes and is known for reducing inflammations. Not only does it contain antioxidants, it’s also rich in neuroprotective agents, and works better than Prozac for depression. Experts suggest adding ¼ to ½ teaspoon of Turmeric each day to keep brain fog under control.
Olive Oil
As you may know, olive oil has been the centre of the Mediterranean cuisine for thousands of years. Not only does it taste so good, but it also contains vitamins E and K that help improve memory. According to ACS publications, following a Mediterranean diet high in olive oil reduces the risk of Alzheimer’s up to 40%.
Summary
Brain Fog after 40 is a common temporary condition. Let’s embrace this stage of our lives as middle aged women with self-care and self-love. Eating healthy, exercising, getting a good night sleep, and learning to meditate are great ways to control the impact of brain fog during menopause or perimenopause. Relax, we are not going crazy (smile)!
Resources
https://www.healthline.com/health/menopause/menopause-brain-fog#prevention
