Forgotten where your car keys are? Can’t remember if you replied to that email in work? Or perhaps you promised a friend you’d meet them for lunch, but it completely slipped your mind?
Forgetting everyday things like these, things that you’d previously have remembered, are common during perimenopause and menopause, and it can play havoc with your life. Studies have shown that over 60 per cent of women in perimenopause and menopause report issues with verbal learning, memory, motor function, attention and working memory tasks.

Why Does Brain Fog Happen?
Brain fog is thought to result from changes in hormones. Estrogen, progesterone, follicle-stimulating hormone, and luteinising hormones are all responsible for different processes in the body, including cognition. Perimenopause lasts an average of four years and during which time, hormone levels can fluctuate hugely and cause a range of symptoms as the body and mind adjust. The good news is that you don’t have to suffer with brain fog.

How to Deal With Brain Fog?

1. Eat a Balanced Diet
Avoid high cholesterol, low density lipo-protein and high fat foods as these are not only bad for your heart, but have a negative impact on the brain. The Mediterranean diet which is high in Omega 3 fatty acids and unsaturated fats, and includes good protein like oily fish, wholegrains and nuts, plenty of fruit and vegetables, and olive oil is considered a healthy alternative which nourishes all the organs, including the brain.

2. Make Sleep a Priority
Lack of sleep or poor quality sleep increases the chance of brain fog. Aim to get eight hours of quality shut eye a night by winding down in the evening. Yoga, meditation or a sleep app may help. Avoid eating a heavy meal and cut out stimulants like alcohol, caffeine and sugar late at night.

3. Hormone Replacement Therapy
Talk to your doctor about hormone replacement therapy before or during menopause to see if it is suitable for you. This involves taking a combination of either low dose estrogen or estrogen and progestin, which can help with a variety of menopausal symptoms, including brain fog.

4. Exercise Your Brain
Your brain needs regular workouts as you age. Try doing crossword puzzles or starting a new hobby, like playing the piano. Socialising may help as well. Keep a list of the things you need to do during the day or stick post-it notes around the house so you don’t forget.

5. Take Health Supplements
Taking a good quality supplement can help. Cleanmarine MenoMin contains highly absorbable Omega 3 DHA which supports brain function*, biotin plus Vitamin B1, B2 and B6 ,which contribute to having a normal energy-yielding metabolism. Vitamin B2, B6, B12 and folate contribute to a reduction in tiredness and fatigue.

* DHA contributes to maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250mg of DHA.