posted 1st September 2024
One of my clients came to me this week with awful brain fog! It felt like "cotton wool" was in her brain.
She's not the first, and she definitely won't be the last. When we dug a bit deeper, we realised she was part of the many who are in the sandwich generation—torn between her ageing parents and needy children. She was putting herself last and pouring from an empty cup.
It's like putting diesel in the car when it's electric and expecting it to run efficiently! It'll never happen and so we've started tweaking a few things—we've started fuelling her properly, and guess what? The machine — her brain — has started to respond, and clarity is on the horizon for the first time in a long time.
If you've been feeling like this, like your brain is stuck in a thick fog, know that many women in midlife experience this mental haze, and it's often caused by a mix of hormonal changes, stress, and lifestyle factors.
Below are some simple (we love simple), actionable (we love action even more!) steps you can take today to lift that fog and regain your mental clarity. Let's dive in:
1. Focused Breathing
One of the most effective ways to clear mental fog is through a structured breathing exercise known as Box Breathing. This technique, used by Navy SEALs for stress management and focus, involves a simple pattern:
Inhale deeply through your nose for 4 seconds. Feel your lungs fully expand.
Hold your breath for 4 seconds. This pause helps stabilise your body's oxygen levels.
Exhale slowly through your mouth for 4 seconds. Focus on releasing all the air from your lungs.
Hold your breath again for 4 seconds before starting the next inhale.
Box Breathing not only oxygenates your brain, improving cognitive function and reducing fog, but it also helps calm the nervous system, setting a positive and focused tone for the day.
2. Incorporate Omega-3s into Your Diet
Your brain thrives on good fats, particularly omega-3 fatty acids. Found in foods like salmon, flaxseeds, and walnuts, omega-3s are essential for cognitive function. They help reduce inflammation and have been shown to improve memory and mood. Try to include a source of omega-3s in your meals each day to keep your brain sharp and clear.
3. Stay Hydrated
This is one of the most basic but overlooked tips I can give you! Dehydration is an all-too-common cause of brain fog. When your body is dehydrated, your brain doesn't function at its best. Make it a habit to drink water regularly throughout the day. Aim for at least eight glasses, and more if you're active. Keeping a water bottle by your side serves as a constant reminder to sip and stay hydrated.
4. Celebrate Small Wins
It's easy to feel overwhelmed by everything on your plate, but shifting your focus to small victories can make a big difference. At the end of each day, take a moment to acknowledge what you've accomplished, no matter how small. This practice of recognising micro-wins can improve your mood, boost your confidence, and gradually clear the mental fog by shifting your focus from stress to success.
5. Boost Brain Power with Lion's Mane
Lion's Mane mushroom has been gaining attention for its potential cognitive benefits, including reducing brain fog and improving focus. This medicinal mushroom is known for its ability to stimulate nerve growth factor (NGF), which supports brain health and function. According to recent studies, Lion's Mane can enhance memory and protect against cognitive decline.
One of my favourite sources of Lion's Mane is from Hifas de Terra, known for their high-quality medicinal mushrooms. Before incorporating Lion's Mane into your routine, be sure to consult with your healthcare provider, especially if you're on medication, as it can interact with certain drugs.
Clear the Fog and Thrive
Mental fog doesn't have to be a permanent state. By incorporating these five simple steps into your daily routine, you can gradually lift the haze and regain your mental clarity. Be gentle with yourself—it's about making small, consistent changes that support your overall well-being. Whether it's starting your day with focused breathing, nourishing your brain with the right foods, or exploring the benefits of Lion's Mane, you have the power to clear the fog and thrive in midlife.
Now, where did I put my keys to the car?
