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Brain fog is when your mind feels cloudy, making it hard to think clearly, focus, or remember things. Many women experience this at some point in their lives due to hormonal changes, lifestyle factors, or health conditions. It can be frustrating and impact your daily life, but the good news is there are ways to manage and improve it. Let’s explore what causes brain fog, the symptoms, and what you can do to feel clearer and sharper again.
What Causes Brain Fog in Women?
Brain fog can come from a variety of sources, including hormonal changes, stress, lack of sleep, poor diet, and medical conditions.
Hormonal Changes
Hormones play a big role in brain function, and fluctuations in oestrogen and progesterone can affect mental clarity.
- Menstrual Cycle/Premenstrual Syndrome: Many women find it harder to concentrate in the days leading up to their period.
- Pregnancy: Changing hormones during pregnancy can make you feel forgetful or distracted – often called “baby brain.”
- Menopause: As oestrogen levels drop, memory and focus can be affected, which is common during perimenopause and menopause.
Stress and Anxiety
Chronic stress can overload your brain, making it harder to think clearly and remember things. High cortisol levels (the stress hormone) can affect brain function over time.
Lack of Sleep
Not getting enough sleep, or poor-quality sleep, can leave your brain feeling sluggish. Women often juggle many responsibilities, which can lead to disrupted sleep.
Nutritional Deficiencies
Your brain needs the right nutrients to function properly. Deficiencies in vitamin B12, iron, and not getting enough omega-3 fatty acids can contribute to brain fog and low energy.
Thyroid Issues
If your thyroid isn’t working properly, it can slow down your metabolism and affect your brain function, leading to foggy thinking.
Gut Health and Inflammation
There’s a strong link between gut health and brain function. Poor gut bacteria balance and chronic inflammation can contribute to brain fog.
Chronic Illness and Autoimmune Conditions
Conditions like endometriosis, fibromyalgia, lupus, and multiple sclerosis can cause brain fog as they affect the nervous system and immune function.
Medications
Some medications, including antihistamines, antidepressants, and sedatives, can make you feel drowsy and mentally sluggish.
Symptoms of Brain Fog
Brain fog isn’t a medical condition itself but rather a group of symptoms that can include:
- Difficulty concentrating
- Forgetfulness
- Mental tiredness
- Feeling confused or disorganised
- Slower thinking and processing information
- Struggling to find the right words
- Feeling detached or “spaced out”
How to Reduce Brain Fog
Thankfully, there are plenty of ways to improve mental clarity and reduce brain fog. Here are some simple lifestyle changes that can make a big difference.
Improve Your Sleep
- Aim for 7-9 hours of quality sleep each night.
- Try to stick to a regular bedtime and wake-up time.
- Reduce screen time before bed to help your body produce melatonin.
- Switch to yellow-light in the evening if you are using devices and consider purchasing blue-light blocking glasses. For example.
- Try relaxation techniques like reading or deep breathing before bed.
Manage Stress
- Practise mindfulness, meditation, or yoga.
- Take regular breaks and spend time doing things you enjoy.
- Speak to someone if stress or anxiety feels overwhelming.
Balance Your Hormones
- Eat foods rich in phytoestrogens (like flaxseeds and soy) to support hormonal balance.
- Exercise regularly to regulate hormones.
- Talk to a doctor about hormone therapy if necessary.
- Have a review of any contraception you take to check that this isn’t the cause of how you’re feeling.
Eat Brain-Boosting Foods
- Include omega-3 fatty acids (found in salmon, walnuts, and flaxseeds) in your diet.
- Eat foods rich in B vitamins (like leafy greens, eggs, and dairy) and iron (found in red meat, beans, and spinach).
- Stay hydrated by drinking plenty of water.
Look After Your Thyroid
- Get regular thyroid checks if you suspect an issue.
- Eat iodine-rich foods like seaweed and eggs.
- Reduce stress, as high cortisol levels can interfere with thyroid function.
Support Your Gut Health
- Eat probiotic-rich foods like yogurt, kimchi, and sauerkraut.
- Increase fibre intake with whole grains, vegetables, and fruit.
- Avoid processed foods that may contribute to inflammation.
Reduce Toxins
- Limit alcohol and caffeine.
- Avoid exposure to environmental toxins like pesticides, endocrine disruptors and heavy metals.
- Choose organic and whole foods where possible.
Keep Your Brain Active
- Challenge your mind with puzzles, reading, or learning new skills.
- Socialise with friends and family to keep your brain engaged.
- Try memory-boosting techniques like writing things down or using reminders.
See a Doctor for support
If your brain fog isn’t improving despite lifestyle changes, speak to a healthcare professional to check for any underlying medical conditions. A doctor can run tests and suggest treatments tailored to your needs. Testosterone replacement and HRT can be helpful to try if the cause is linked to fluctuating and declining hormones.
Final Thoughts
Brain fog is a common issue that many women experience, but it doesn’t have to take over your life. By improving sleep, managing stress, eating a nutrient-rich diet, and addressing any underlying health concerns, you can regain mental clarity and feel more like yourself again. If your symptoms persist, it’s always best to seek medical advice for further support.
Making small changes today can help you think clearer and feel better in the long run! We can help your hormone health. Book in an appointment and have a discussion about what we can do to support you.
Speak again soon!
Dr Nikki
