Put your keys in the fridge? Walked up the stairs but forgotten why you climbed them? Reading the same email three times? Welcome to the frustrating world of brain fog.
But is it brain fog, a sign of something more serious or simply because your poor brain is at capacity with all the things you need to remember and do?
Oh dear. Brain health (or brain overload) is the modern malaise of midlife. As if there weren’t enough things to fear, now we are worrying about losing our mind on top of everything else. And the problem here is that the more we worry, the more stress this puts us under and the worse it can get.
So, what is normal for brain fog in women? What are brain fog symptoms? Are there natural remedies for brain fog? When should we seek medical help and what can we do to nourish those neurons, support our cognitive wellbeing and improve mental clarity? Check out our Thrive Journey guide for ways you can feel sharper and more focused.
What Does Brain Fog Feel Like for Women? Common Signs and Symptoms
Brain fog is literally when your brain isn’t working as clearly as you would like, it feels a bit like, well fuzzy and foggy. You can’t quite remember that word you were thinking of, it’s hard to focus and you can lose your train of thought.
It isn’t a specific medical condition, but describes common experiences that almost everyone with ADHD, chronic stress, newborns or navigating menopause can relate to. The Cleveland Clinic (1) describes it as common group of symptoms that affect how you think, remember and concentrate. This can make everyday tasks challenging and while it is usually temporary, the length of time you can experience it may vary.
Brain fog makes it difficult to think clearly – and this can impact work, relationships and everyday tasks.
It can be confused with mental fatigue (which is when you are mentally drained or exhausted and need a break).
But unlike mental fatigue, brain fog usually persists. Over time it can impact your mood and even lead to depression, anxiety and a drop in confidence.
The good news is that understanding brain fog is the first step to getting the right support and finding simple, practical ways to feel clearer, more focused and more like yourself again.
What Are the Common Causes of Brain Fog in Women?
There can be many causes of brain fog, rather than one single cause. It could be down to chronic stress, poor sleep, side effects from medications, pregnancy and parenthood, dehydration, fertility issues, low blood sugar, an underlying health issue or due to hormonal fluctuations or a combination of issues.
Could Poor Sleep Be Causing Brain Fog?
Many of us don’t get the recommended eight hours of sleep a night and if we do, it might not be good quality deep sleep – which is vital for good brain health.
Even one long stretch without sleep can affect how quickly we think and react. Research found that after 17–19 hours awake, some people’s reaction times slowed by as much as 50%. (2)
As our Thrive Journey yoga teacher and presenter of Regain your Brain, Julia Willoughby says: “There is a clear relationship between brain fog and sleep. If you are not getting enough deep sleep, then the brain doesn’t have the necessary time to clear out waste from the brain and process that day’s memories.”
Julia stresses the need for good quality sleep hygiene – having time to wind down in the evening and getting up at a set time every morning to help aid consistent sleep routines.
This is backed up in research which suggests that sleep plays an important role in removing toxins in the brain that build up while we are awake. (3)
How Does Stress Affect Mental Clarity?
Just like our body, our brain needs to take a break. If we are constantly in our head – jumping from meeting to meeting and switching from chore-to-chore, then we are expecting too much from our brain.
And if we are feeling overwhelmed and stressed – on high alert with little or no down time, then we are likely to have high levels of the stress hormone, cortisol which puts us in fight or flight and suppresses our parasympathetic nervous system. So there is a clear connection between brain fog and stress.
This can be particularly impactful if you have a demanding corporate job and it is impacting the skills you rely on day-to-day.
As Julia says: “Being in a high state of alert and in the sympathetic nervous system for a prolonged time is very damaging for the brain.”
She adds: “Ideally we should be taking regular brain breaks every 20 minutes, just a few minutes, where we switch off, do some breathing practices or take a short walk in nature.”
Try to place value on emotional healing, self-care and practices which help you to feel nourished and nurtured.
Brain Fog During Perimenopause and Menopause
Peri menopause is the time leading up to our final period which can be on average around ten years.
Hormones such as oestrogen and progesterone play a vital role in brain function, so when these hormones fluctuate in peri and menopause, it can lead to changes in memory, attention and mental capacity.
There are oestrogen receptors throughout the brain including areas of learning, memory and attention. And changing levels of progesterone can affect how we sleep and our mood, which also affects how “switched on” we feel.
Brain fog, forgetfulness and difficulty concentrating are all common symptoms of perimenopause and menopause. Making an extra effort to nurture yourself during this time is particularly important. At Thrive we have a range of Ayurvedic recipes and help, as well as gentle yoga and Qigong which you can incorporate into your daily routine.
Brain fog doesn’t mean cognitive decline, but if you are concerned it is a good idea to speak to your GP.
Four ways to Improve Mental Clarity Naturally
Try these simple lifestyle changes to support your brain health and help maintain memory, focus and mental clarity.
#1: Prioritise Better Sleep
Build better sleep habits – aim to go to bed before 10pm and wake by 6am to help set your circadian rhythm. Ideally step into daylight within the first half-an-hour of waking up and do some gentle stretches to ease into the day.
At night, have a calming wind down routine. You might like to attend one of our Restorative or Yin Yoga online classes or check out our On Demand Yoga Nidra guided relaxations to help you switch off from the day.
If sleep difficulties continue, speak to your GP or another qualified health professional
#2: Keep Your Body Moving
Julia explains movement is very important for brain health. She says: “Exercise can increase BDNF (brain-derived neurotrophic factor) a protein that supports the health of brain cells, helps strengthen neural connections and plays an important role in the brain’s ability to adapt and learn.”
She recommends aerobic exercise, strength training and yoga which can all offer benefits, from increasing blood flow and oxygen delivery to supporting cognition and reducing stress.
Doing specific exercises for brain health, such as static yoga holds, squats which help to build and maintain muscle strength is important. She says: “The key is to keep moving and include a combination of aerobic activity, resistance work and exercises that challenge balance and coordination.”
#3: Nourish and Hydrate
What we eat and drink plays an important role in the health of our brain. Julia says: “Keeping blood sugar and insulin levels stable are important as poor metabolic health is associated with an increased risk of cognitive problems over time.”
She advises eating plenty of vegetables, quality sources of proteins and healthy fats.
“Some research is also exploring lower-carbohydrate and ketogenic diets for brain health, but the bigger picture is about giving the brain the nutrients it needs while supporting good metabolic health,” she says.
#4: Make Time to Rest and Reset
Giving yourself regular breaks is vital to avoid overstimulating your brain and managing stress. Set boundaries around work and take time out from devices. Try breathing exercises, walking in nature, doing a crossword or taking up a new hobby such as knitting or learning a language – activities that can help reduce stress while keeping your brain active, challenged and engaged.
Can Yoga and Exercise Support Brain Health and Memory?
Studies show that regular exercise is not just good for our body, it’s great for our brain. It can help improve cognitive function, sharpen memory and attention, while boosting blood flow to the brain.
And research has suggested that parts of the brain which control thinking and memory are larger in volume in people who exercise compared to people who are sedentary. (4)
But don’t worry – you don’t have to be working up too much of a sweat – going for a walk, dancing, yoga and Qigong all help you to stay fit. Yoga is particularly good as you combine, the breath, mindfulness and movement – which helps to support sleep, manage stress and calms your mind.
FAQs
Q: Which yoga is best for brain power and memory?
A: For brain power and memory, yoga for mental clarity can include gentle movement, balancing poses, breathwork and meditation, which may help support focus, concentration and overall cognitive wellbeing.
Q: Which exercise is best for brain memory?
A: Regular aerobic exercise, such as brisk walking, swimming or cycling, is one of the most researched ways to support memory, as it promotes blood flow to the brain and supports overall cognitive health.
Q: How can I sharpen my memory naturally?
A: You can help sharpen your memory naturally through regular exercise, quality sleep, a balanced diet, stress management and mentally stimulating activities. Understanding brain fog meaning – such as difficulty concentrating, finding words or thinking clearly – can also help you recognise when lifestyle factors may be affecting your mental clarity.
When Should You Speak to a Doctor About Brain Fog?
There can be many reasons why you are suffering brain fog. But if it is a persistent problem, then you do need to seek advice from a health professional and don’t just assume it is due to stress or menopause.
If the symptoms continue for a few weeks, get worse, are severe or begin to seriously impact your day-to-day life then you do need to see your GP. And sudden or unusual cognitive changes require prompt medical assessment.
Your GP or neurological specialist can help to identify underlying causes – remember that lifestyle practices should complement and never replace appropriate medical care.
How Thrive Supports Women’s Mental and Cognitive Wellbeing
Thrive Journey is set up to offer you a host of practical health and lifestyle tools from the comfort of your own home. You can take Thrive Journey wherever you are – think of it as a digital yoga studio offering a range of fabulous classes from restorative yoga to Qigong, yoga flow, Ayurveda and relaxation practices.
Plus, there are hundreds of films to choose from to help personalize the programs to suit your needs. We also have a fabulous series coming to help boost your memory, understand brain fog and find ways to sharpen your mind and increase your focus.
Whether you are navigating menopause, finding it tough to stay focused in business meetings or simply want to be proactive for your health and wellbeing, Thrive will help you to support a healthy lifestyle affordable and easily.
Conclusion
Brain fog is frustrating, worrying and let’s face it – depressing. But, knowing there is support out there can make all the difference.
It’s a condition which has many contributing factors, it could be due to sleep issues, stress, the food you eat, lifestyle choices, hormonal changes or an underlying health issue. So it is important to get brain fog checked out if it is significantly impacting you.
At Thrive Journey we know just how important it is to prioritise your brain health and to help you feel clear, focused and address brain fog in women. By joining our community you will connect with experts and women in similar life stages and discover a range of fantastic practices focused on yoga, breathwork, mindfulness and women’s wellbeing.
References:
1: The Cleveland Clinc – Brain Fog
https://my.clevelandclinic.org/health/symptoms/brain-fog
2: Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.
https://pmc.ncbi.nlm.nih.gov/articles/PMC1739867
3: The National Institute of Neurological Disorders and Stroke
4: Harvard Health Publishing
https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills
