Two-thirds of women experience brain fog or other cognitive difficulties during perimenopause, according to a 2024 Menopause Journal paper. The hormonal transition isn't the only thing putting your thinking, memory and brain function at risk though.
Research shows around 50% of women in midlife experience stressors such as divorce, the death of a loved one, job loss, severe injury or sickness and retirement every year. The study also found those who had a greater number of stressful life experiences had greater memory problems in the year following.
All of that was only too familar for Anna Miller, a registered nurse and co-founder of beauty and longevity centre, Ardour Clinic. Here, she shares the one hack that worked to get her mind back.
'One of the biggest shifts in my energy, mental clarity, and overall wellbeing came when I started paying attention to how busy my mind was. I used to constantly overthink and over-analyse and be in a state of overwhelm. I didn’t even realise I was doing it, I just thought that’s how life was.
'Over time I noticed patterns. The more caught up I was in my thoughts, the more exhausted I felt. The more I focused on a problem, the worse it seemed. And all that stress wasn’t just in my head but it showed up physically too. As a registered nurse and wellness coach, I know that stress builds up and takes a toll on your body. It can lead to inflammation, pain, burnout, lack of sleep and that general feeling of being completely drained.
'Most people don’t even realise this. We assume brain fog is just a fact of ageing or bad sleep, but really, it comes down to having such a busy mind. Women in midlife experience a lot of stress, so it's expected that we feel overwhelmed. And while, unfortunately, we can't eliminate stress, we can change how we respond to it. Once you see that, you’ll never look at life the same way again.
'A couple of years ago, I came across the "three principles" meditation technique. The timing was perfect. The principles are based on an understanding that all human experience is made through mind, consciousness and thought. It's about looking within to our wisdom, knowing that innate wisdom is inherent within us. When in touch with it, we have all the resources and answers we need.
'Excessive thoughts, worry, anxiety all cloud our ability to access our wisdom, hence why a problem always worsens when we overthink it. When we quieten our minds, we can get back in touch with our wisdom.
'Now, when I feel foggy, stressed, or drained, I don’t fight it. I don’t go searching for a quick fix. I first take a step back and let my mind settle, because I know a clear, quiet mind is always there underneath it all.
'When I stop trying to force my way to a solution, things just shift. Sometimes I quiet my mind by going on a walk, or I sit in silence for a minute, or I do deep breaths – whatever helps me get present. And every time, I feel the difference. Less stress, more energy and more clarity.'
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