Trixy Life

If you have started noticing that your memory isn’t as sharp as it used to be, you are not alone. Many women, myself included, experience brain fog and memory issues during perimenopause. It is a frustrating, sometimes embarrassing reality, but it is something we can learn to manage.

I am not a doctor, but I have been navigating this stage of life myself, and I have picked up some tips that have helped. In this post, I am sharing both the science behind why this happens and the strategies I have found useful. Hopefully, you’ll find them as helpful as I do.

1. Understand the role of hormones

One of the biggest culprits behind memory loss and brain fog in perimenopause are hormones. As estrogen and progesterone levels drop, they can impact cognitive functions, making it harder to recall things as quickly or clearly as before.

Before I had children, I prided myself on my incredible memory. I could remember every little detail. But after giving birth, I noticed a change. It wasn’t until I entered perimenopause, though, that I really started to struggle. Things I used to remember in a flash – like names of people or objects – would just slip away. It is been frustrating, but understanding the hormonal cause helps me make sense of it all.

2. Get enough sleep

If you have ever had a night of bad sleep and found yourself more forgetful or confused the next day, you know how important rest is. Sleep plays a huge role in memory retention and brain function. For me, when I don’t get enough sleep, my brain fog is significantly worse.

On nights when my sleep is interrupted or I stay up too late, the next day feels like I am walking through a haze. I forget names, lose my train of thought, and just feel off. Prioritizing sleep has become one of my top strategies to help combat brain fog, and it is something I recommend to anyone dealing with similar issues. Quality rest is essential for your brain to function at its best.

3. Manage stress and anxiety

Anxiety and stress can make brain fog even worse. When I am stressed or anxious, it feels like a cloud is sitting over my brain, making it hard to think clearly or concentrate on anything. This is because stress triggers the body’s fight-or-flight response, which takes energy away from cognitive functions to focus on survival. The result? A mind that feels scattered and unable to focus.

Over time, I realized that my need to micromanage everything was adding to my stress levels. I was multitasking constantly, and while it used to be something I was proud of, it was no longer working for me. Once I started therapy to manage my stress and anxiety, I found that letting go of control and reducing multitasking helped my brain feel less overwhelmed. Now, I focus on doing one thing at a time, and the fog has started to lift.

4. Hydration and nutrition

It sounds basic, but staying hydrated and eating the right nutrients can have a huge impact on memory. For me, this became clear after I had a blood test and spoke with my doctor. We discovered that I had a vitamin D deficiency. After starting vitamin D supplements, along with taking ginkgo biloba, I noticed a significant improvement in my brain fog.

Of course, this was my personal experience, and it worked for me, but it is always best to consult with your doctor to see what might be recommended for you. Everyone’s body is different, and your doctor can help guide you based on your specific needs.

Related posts:

• 10 Steps to create the best night routine for fall
• 10 Winter self-care for women: embrace the season and stay energized
• 9 Effective ways to manage anxiety (from someone who knows)
• Understanding stress
• The power of hydration: why drinking water matters and tips for staying hydrated

5. Stay mentally active

Your brain is like a muscle – it needs to be exercised regularly to stay strong. One way I have found to combat brain fog is by challenging myself mentally. I started doing puzzles with Pietro, and we even made it a little competition to see who could finish Sudoku faster (I am sure he’ll always win!).

We have also talked about picking up new hobbies together. Whether it is learning a new language, trying out a card game, or diving into a different activity, anything that challenges your brain will help improve memory over time. It is fun, it keeps us connected, and it helps sharpen our mental skills.

6. Mindfulness and focus

I have found that being more mindful and fully present in whatever I’m doing makes a huge difference. When I am focused on one thing – whether it is a conversation, cooking, or even cleaning – I find that my memory improves. I am not distracted by a million other things, and my brain seems to work better when it is not overwhelmed.

7. Socialize and stay engaged

Another key to keeping your mind sharp is staying social. Talking to people, especially in a second language like English, is a great way to keep your brain working. When I am chatting with friends, I am using my brain in a different way – making associations and recalling information.

The other day, I was trying to remember the name of a company Pietro used to work for, and it just wouldn’t come to me. Instead of getting frustrated, I let it go and continued the conversation. Five minutes later, the name popped into my head. It is amazing how our brains work when we stop putting too much pressure on them!

Memory loss and brain fog don’t have to control your life. There are small, manageable steps you can take to improve your cognitive function and keep your mind sharp. From staying hydrated and getting enough vitamins to challenging your brain and practicing mindfulness, these little adjustments can make a big difference.

Thanks for hanging out with me today!

See you next time.

Valentina