60 percent of women in menopause report a decline in their ability to think and remember things. And I was one of them!
7 years ago in my senior marketing role, the memory lapses and lack of focus and concentration left me struggling to do a job I had done successfully for over 25 years.
I just couldn’t seem to think straight. I felt like my brain had gone AWOL.
I now know that these are not the first signs of dementia, but rather a normal part of the menopause transition, in which the brain is recalibrating to work in its new environment.
I also now know that there are many things you can do to help improve your memory and clear your brain fog.
Here are 6 tips to get you started:
? Reduce the sugary and refined white carbohydrates, that can fog up the brain.
? Eat foods rich in omega-3 fatty acids. Your brain is 60% fat so eating oily fish 2-3 times a week can help build brain and nerve cells which will help improve your memory. Think salmon, mackerel, anchovies, sardines and trout.
? Water your brain and avoid dehydration. Your brain cells need water to help them communicate with each other and to clear out toxins & waste that can stop them functioning. Drink 2 litres of water or herbal teas a day. [Coffee and alcohol don’t count]!
? Exercise regularly to enable the growth and repair of blood vessels and brain cells. Exercise also helps get oxygen to the brain. Do something you enjoy, it doesn’t have to be going to the gym.
? Get a good night’s sleep. Lack of sleep leads to lower levels of concentration and alertness. Go to bed and wake up at the same time to reset your body clock [circadian rhythm].
?Manage your stress levels. Stress can kill brain cells and shrink your brain. Mindful meditation, yoga and breathing exercises can switch you out of stress mode and into rest and relaxation.
What one you are going to try this week?