Menopause and Mindfulness: Techniques to Boost Mental Clarity and Focus

Menopause marks a significant transition in a woman's life (and often everyone around her), bringing with it not just physical changes but mental challenges as well. For many of us brain fog can manifest as forgetfulness and a lack of mental clarity, impacting us every single day.  Now why did I come into the kitchen?  However, mindfulness offers a beacon of hope. This blog post delves into some of the mindfulness techniques that support mental sharpness and reduce brain fog, providing you with a few tools to navigate menopause with greater clarity and focus. It may feel a bit woowoo to some of you, but stick with it. Promise it helps!

Understanding Brain Fog During Menopause

Brain fog during menopause is typically caused by hormonal changes (yep, the hormones are at it again). Oestrogen, which regulates neurotransmitter production and function, including serotonin and dopamine, declines during menopause. This can lead to mood swings, anxiety, and yes, that all-too-common feeling of being mentally "cloudy". Before diving into solutions, it's crucial to acknowledge that brain fog is a common symptom, and you're not alone in experiencing it. It’s probably one of the top 5 symptoms that comes up when chatting about menopause.

Techniques to Enhance Mental Clarity

Regular Mindfulness Meditation:

1. Practising mindfulness meditation can significantly improve your focus and mental clarity (helps to clear those cobwebs). It generally involves sitting quietly and paying attention to thoughts, sounds, the sensations of breathing, or parts of the body. Mindfulness meditation helps you become more aware of your thoughts and feelings and work at managing them without judgement, which can be so hard for women.

Tip: I’m not great at shutting off my brain (hello adhd) so I find guided meditations work the  best for me.

Structured Breathing Exercises:

1. Breathing exercises not only reduce stress but also improve your oxygen intake and mental sharpness. Techniques such as diaphragmatic breathing involve deep, rhythmic breathing that can help clear your mind and sharpen your focus. 

Tip: My fave is Box Breathing, in for 3, hold for 3, out for 3, hold for 3. It’s so simple, and I probably do it at least once a day. Yep, even when I’m out with people - and they don’t even know.

Yoga for Cognitive Function:

1. Yoga isn't just beneficial for the body; it's also great for the mind. Certain yoga poses and sequences are specifically effective in enhancing cognitive function and fighting brain fog. Incorporating yoga into your daily routine can help maintain mental agility.

Tip: There are SO many options for you to check out for free on Youtube to get started with yoga, or check out some local classes.

Dietary Adjustments:

1. What you eat affects how you think. Foods rich in omega-3 fatty acids, antioxidants, and vitamins can combat the effects of menopause on the brain. Incorporate foods like walnuts, berries, and leafy greens into your diet to boost brain health and clarity.

Tip: You may think that late afternoon sweet snack helps you, but the slump afterwards is not worth it.  I’ve taken to making sure I have extra water in the afternoon, and some nuts or fruit.

Cognitive Behavioral Therapy (CBT):

1. Working with a therapist to practise CBT can help you manage the stressors of menopause. CBT techniques can teach you to convert negative thoughts into positive, actionable insights and reduce episodes of brain fog.

Tip: CBT is only one technique that can help, there are many types of therapy that you can look into, and these days there’s a plethora of coaches that can help you to deal with different aspects of your life.

Creating a Mindful Routine

Establishing a routine that includes mindfulness practices can be transformative. Start small, perhaps with five minutes of meditation each day, and gradually increase this time as you become more comfortable with the practice. Integrate mindfulness into daily activities, such as eating or walking, by fully focusing on these activities as you do them, yes that means - don’t take your phone on the walk! Scary, I know, but it really does feel good once you get used to it.

A morning routine can be particularly helpful to set yourself up for greater success each day.  Mine consists of meditation, journaling and exercise mostly, but I tweak it up depending on what’s going on. The journaling aspect is particularly helpful with brain fog as sometimes I think it’s the amount of ‘stuff’ in our heads that makes the fog worse, so writing it all out in the mornings can really help.

Menopause is a natural phase of life that tests both body and mind in varying degrees. However, by adopting some mindfulness techniques, you can improve your mental clarity and quality of life during this period. Remember, it’s about progress, not perfection. Start incorporating some of these mindful practices into your daily routine and notice the positive changes in your mental focus and overall health.