Finding Clarity: Tools to Navigate Brain Fog Effectively

Feeling like your thoughts are in a fog? You’re not alone. Many of us, including myself, have been on this journey, navigating the challenges of brain fog. Here are some tips I’ve picked up along the way, supported by research, that might help you clear the haze.

🌙 Sleep and Your Body Clock: The Foundation

First and foremost, good sleep is the key to everything. If you’re not sleeping well, your brain doesn’t get the chance to heal, boost your immune system, or improve your memory overnight. When we’re exhausted, our serotonin levels drop, and our melatonin (the sleep hormone) doesn’t work as it should. This disrupts our sleep cycle, leading to inadequate rest and impaired memory. So, prioritize your sleep and ensure you get enough rest each night. Your brain will thank you! The research underscores the critical role of sleep quality in cognitive function, especially during menopause (Henderson, 2014). 

🧠⚡ Fuel Your Brain: Blood Sugar and Healthy Fats

Your brain needs energy to function, and glucose (a type of sugar) is its primary source. It’s one of the few nutrients that can cross the blood-brain barrier. So, it’s crucial to eat all meals and not skip them to save on a few calories! Regular eating helps keep your brain fueled. Additionally, healthy fats, such as those found in Omega-3s and olive oil, are vital. These fats support brain health and are a crucial reason why fruits, vegetables, and good oils benefit your diet. Studies suggest that maintaining stable blood sugar levels and consuming healthy fats can help support cognitive function during menopause (Maki et al., 2010). 

🧘‍♀️ Slow Down and Reduce Multitasking

We live in a busy world with a lot going on. Whether you’re a lawyer, a business owner, running around doing daily chores or driving kids to sports, your brain can get overloaded. It’s like a traffic jam in your head! When we’re constantly on the go, our brain nerves become ‘hyper-excitable,’ leading to anxiety, forgetfulness, and even inflammation. It’s like your brain is on high alert all the time, and it’s not a good thing. Taking time to slow down, focus on one thing at a time, and reduce Multitasking can make a big difference. This approach is supported by research showing that stress and Multitasking can exacerbate cognitive issues during menopause (Mosconi et al., 2021). 🕰️🧩

🧠🌿 Nourish Your Nerves: Magnesium and B-Vitamins

As we age, our brains and nerves need extra care. When we don’t sleep well, our nerves can become irritable as we lose estrogen, a hormone that helps regulate nerve function. Our nerves become more ‘irritable’ when we aren’t sleeping well. They don’t send their messages properly. It’s a bit like a fast heart rate not being able to deliver oxygen around our muscles, causing us to build up lactic acid, which stops muscle performance. It’s the same thing going on in your brain cells.  Magnesium-rich foods, potassium, and B vitamins help keep our nervous system functioning smoothly. These nutrients support our brain health, reduce irritability, and help maintain healthy blood vessels. Research highlights the importance of these nutrients in maintaining cognitive health during menopause (Brinton, 2012; Thurston et al., 2020). 🥜

In Sum

I hope these tips bring you as much relief as they’ve brought me. Remember, managing brain fog is a journey; every step you take can lead to significant improvement. It’s important to stay positive and hopeful, knowing that you have the power to nurture your mind and body. You’re not alone in this, and there is light at the end of the tunnel!

#BrainHealthJourney #OptimiseYourMind #CognitiveWellness


Brinton, R. D. (2012). Estrogen therapy and brain health: What the science tells us. Neurobiology of Aging, 33(7), 1425-1436.

Henderson, V. W. (2014). Menopause and cognition: Hormone therapy and other approaches. Menopause, 21(9), 927-929.

Maki, P., et al. (2010). Cognitive decline and memory loss in menopause. Climacteric, 13(1), 7-13.

Mosconi, L., et al. (2021). Hormonal changes during menopause and the impact on cognitive function. Nature Reviews Endocrinology, 17(7), 405-420.

Thurston, R., et al. (2020). Physical and cognitive health during menopause: Role of lifestyle interventions. The Lancet Diabetes & Endocrinology, 8(8), 666-675.

Sharon Tomkins

Sharon is a New Zealand qualified Health Coach and Personal Trainer, as well as an ICF Certified Coach and Accredited Coaching Supervisor. Sharon was awarded the 'Health & Wellness Coach of the Year' 2022, by The Health Coaches Australia & New Zealand Association.
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