From Brain Fog to Clarity: 5 Practices that Actually Help
Brain fog is one of the most common symptoms of perimenopause and it can be one of the most frustrating. We can’t concentrate like we used to, we lose words, focus, and flit from one thing to the other never seeming to get anything done!
Brain Renovation Project
Dr. Lisa Mosconi views brain fog during menopause as a symptom of a temporary renovation in the brain due to falling oestrogen levels, which can impact brain structure, communication and energy. She has undertaken ground breaking research on the female brain using brain scans of pre / peri / post menopausal women. Her book The Menopause Brain is a must read for everyone: women to understand what is going on in their brains and bodies during this transition, and men to better support their women.
During perimenopause oestrogen levels fluctuate wildly swinging from oestrogen dominance to diminishing levels until we reach our base line. This can feel rather like being on an aeroplane during turbulence! Fasten your seatbelt! This fluctuating oestrogen affects neurotransmitters, blood flow and energy to the brain and shows up as that foggy feeling; like you’re somehow unplugged – not sharp.
The Role of Oestrogen
As oestrogen is in every cell of the body, its fluctuations during peri affect every system in the body: digestion, sleep-wake cycle, mood, cognition, muscular-skeletal, stress response, immune, inflammation.
The good news is that research shows small consistent practices can make a real difference. Here’s my top 5 go to practices to support brain function during peri:
1. Morning Pages:
- Write 3 pages (or 10 mins) of stream-of-consciousness thoughts first thing
- Clears mental clutter and improves focus for the day
- No rules, no editing, just release
2. Body Scan Meditation:
- 5-10 minute practice that brings you back into your body
- Reduces stress hormones that worsen brain fog
- Simple guide: lie down, breathe naturally, notice sensations from toes to head
- Creates a reset when your mind feels scattered
3. Protein Within 30 Minutes of Waking
- Blood sugar balance = brain clarity
- Aim for 20-30g protein at breakfast
- Eggs, Greek yoghurt, cottage cheese, protein smoothie with flaxseeds
- Skip the carb-heavy start that crashes you by 11am
4. Micro-Movement Breaks
- Every 45-60 minutes: stand, stretch, move for 2 minutes
- Gets oxygen flowing to your brain
- Simple yoga flows work beautifully: cat-cow, gentle twists, forward folds
- Breaks the stress-fog cycle
5. The Evening Brain Dump
- 15 minutes before bed: write down everything on your mind
- Tomorrow’s tasks, worries, random thoughts
- Stops the 3am mental spiral
- Signals to your nervous system it’s safe to rest
The best approach is to start with just one of these practices for a week and see how you go. Stack practices once the first one feels embedded and natural. And remember it takes 21 days to form a habit so be patient with yourself. Progress – not perfection – is what we’re after.
This is not about adding more things to your to-do list. Build one practice into your routine at a time so that it feels sustainable for you in your life.
Where will you start? Which practice speaks to you? Let me know how you get on.
