What did I walk in to the room to do?

As I was struggling to concentrate this morning, I thought it might be helpful to share some tips and advice on brain fog, memory and concentration problems, which are so common during perimenopause and menopause.

Brain fog is usually as a result of unbalanced hormones, typically thyroid*, oestrogen and/or cortistol.

If you're looking for a quick fix, then these might help:

• Drinking loads of water & reducing/avoiding caffeine & alcohol.  Are you getting 2 litres of water/herbal teas a day?  
  
• Go to bed early & get a longer sleep.  Poor sleep quality and not enough sleep can have a dramatic impact on our brain function.
  
• Use essential oils** for an instant boost - peppermint essential oil increases blood flow to the brain and helps improve concentration.  Rosemary is known for its memory-enhancing functions. I have a blend containing peppermint, rosemary, wild orange, bergamot and frankincense which I roll on my temples and back of my neck whenever I'm struggling to concentrate.

In the longer term, there are a number of key activities or strategies that can help:

• Manage your stress levels and stress response.  When our stress response is firing up our body is not worried about whether it can remember where we left the car keys.  The stress response is biologically designed to preserve life, so resources are diverted to life-preserving activities - your keys aren't one of them!  Breathing techniques, mindfulessness, meditation, can all help, but also simple activities like catching up with a friend, doing a hobby you love, connecting with nature or a 10 minute brisk walk can all help.
  
  
• Improve your gut health.  What's in your gut - your microbiome - is highly influential on brain function.  Did you know that our gut has a 'second brain', and there's something called the gut-brain connection, which can have a major impact on our thoughts, feelings, mood and cognitions? Are you eating probiotic-rich food regularly, such as natural live yogurt, kefir, sauerkraut, kombucha?  Are you including lots of different coloured veggies in your diet every day?  
  
  
• Reduce your toxic load.  Modern life is full of chemicals, and these can have a massive effect on all our biological functions, including brain function and hormonal balance.  Think about what you use on your face & body, chemicals in cleaning products, food or drink you consume that has been in contact with plastic.  Also consider reducing consumption of alcohol, sugar and some non-prescription medications that take up a lot of liver function, meaning that our body can't detoxify the nastier chemicals so effectively.

There's lots you can do, but it will be different for everyone, and to avoid becoming overwhelmed, start with one baby step, then gradually add other strategies.

If you are really struggling and know you would like to make some changes, and would value some personalised support, please do get in touch for a free, informal and confidential chat - you can book a date directly in to my diary here: https://www.bloomwithmary.co.uk/contact.html. 

​*Thyroid issues can be easily confused with menopausal symptoms.  They include difficulty regulating energy levels, weight problems, sensitivity to cold, mental sluggishness, mood issues, low immunity, perspiration issues, hair loss & throat dryness amongst others.  If you are concerned you should ask for a thyroid function test from a qualified medical professional.

**if you're considering using essential oils, use the best quality you can find, which should be guarantee pure therapeutic grade.  Also do check with your healthcare professional as even natural treatments can interfere with medication, although essential oils are generally considered extremely safe.