Here's how to stay focused, sharp and on top of your game at work whilst navigating the menopause transition.

?Supercharge your nutrition?

Ensure you’re eating foods rich in omega-3 fatty acids and protein, along with leafy greens & colourful fruits. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, anchovies, sardine & herring are known to improve cognitive function and help combat brain fog.

?Keep hydrated to stay sharp ?

Dehydration can seriously dampen your focus and memory. Keep a water bottle at your side at all time and sip regularly throughout the day. For an extra brain boost, try herbal teas such as peppermint or ginkgo biloba.

?Manage stress through mindfulness ?‍♂️

Stress hormones can wreak havoc with your mental clarity, not to mention drive hot flushes and night sweats. Using simple mindfulness techniques such as breathing, meditation and yoga keep you centered and promote better sleep

? Prioritise your sleep ?

Getting 7-8 hours of quality sleep each night can be a game-changer for mental clarity. Create a relaxing bedtime routine, avoid electronic devices before sleep and keep your bedroom dark, cool and comfortable.

? Exercise is vital!?️

Regular physical activity enhances blood flow to the brain, improving focus and clarity. You don’t need to go to the gym, do something you love such as dancing or hiking, or even a brisk walk during your lunch-break.

?Indulge intelligently ?

Don’t overdo the alcohol or sugar, both damage your brain cells. If you’re craving a treat, opt for dark chocolate [minimum 70% cocoa]. It’s delicious and contains com-pounds that boost blood flow to the brain. But don’t overdo it – moderation is key!

What one are you going to try this week?