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Why You’re Losing Focus and How to Regain It

Is brain fog messing with your day? Forgetfulness, distraction, and mental fatigue are common struggles, especially during perimenopause. You may find yourself forgetting tasks or struggling to focus no matter how much sleep you get.

The good news? You can regain your mental clarity and energy. Let’s explore what’s going on and how you can clear the fog.

The Science Behind Brain Fog in Perimenopause

Perimenopause and menopause bring significant hormonal shifts, with fluctuating estrogen levels. Estrogen plays a crucial role in memory, concentration, and overall brain function. As estrogen levels dip, you may notice increased forgetfulness and difficulty focusing.

But hormones aren’t the only factors. Other contributors include:

  • Nutrient Deficiencies: Insufficient protein, healthy fats, or brain essential nutrients like B vitamins, zinc, or magnesium can impair cognitive function and energy. Your brain is energy-hungry; it consumes 20% of your food intake.
  • Blood Sugar Imbalances: Fluctuating blood sugar can cause fatigue and mental fog, especially after meals. This affects your brain’s ability to stay clear and focused.
  • Poor Sleep: Your brain needs 7-9 hours of quality sleep to function properly. Sleep disruptions, whether due to stress or hormonal changes, can prevent your brain from recharging and clearing toxins
  • Inflammation: Chronic inflammation can negatively affect brain health. It contributes to brain fog, memory lapses, and difficulty concentrating. During menopause, inflammation may worsen due to hormonal shifts. Inflammatory markers in the brain can impair cognitive processes.
  • Liver Burden: Your liver plays a key role in detoxifying toxins and waste from your body. This includes hormones such as estrogen, which can build up during perimenopause and menopause. Buildup places additional burden on your liver. When it becomes overburdened, your liver cannot effectively detoxify hormones

Nutrition & Lifestyle Tips to Clear the Fog

Ready to regain your mental sharpness? Here are a few nutrition and lifestyle tips to clear the fog and feel more focused:

✅ Balance Your Blood Sugar

Eating protein-rich foods and complex carbs, like leafy greens, quinoa, and sweet potatoes, helps maintain stable blood sugar. Omega-3s—found in chia, avocado, nuts, salmon and sardines—reduce inflammation and support cognitive function. Avoid baked goods/sugary snacks that cause energy crashes.

✅ Support Your Gut Health

Your gut and brain are connected. To support mental clarity, eat fiber-rich foods like cruciferous vegetables (broccoli, cauliflower, cabbage), beans, and whole grains. Prebiotic foods (like bananas, garlic, onions) help nourish your gut microbiome. This influences serotonin and dopamine production—key brain chemicals. Rainbow veggies and fruits, especially red and purple foods like tomatoes, beets, and berries, are rich in anthocyanins, which are beneficial for brain health.

✅ Prioritize Sleep

Quality sleep is essential for brain function. Create a calming bedtime routine by limiting screen time and avoiding caffeine late in the day. Consider calming herbs like chamomile or magnesium supplements to help you unwind and improve sleep quality.

✅ Build Stress Resilience:

Chronic stress can worsen brain fog. Incorporate stress-reducing practices like deep breathing, meditation, or mindfulness. These can reset your nervous system, reduce stress, and improve focus.

✅ Reduce Inflammation

Include anti-inflammatory foods in your daily life, such as turmeric, ginger, berries, and leafy greens. Antioxidants like vitamin C, vitamin E, and omega-3 fatty acids protect brain cells from oxidative damage.

✅ Support Liver Detoxification:

Help your liver detoxify and optimize hormone metabolism by incorporating liver-supporting foods like cruciferous vegetables (broccoli, cauliflower, kale), garlic, and beets. Consider herbal teas like dandelion root, milk thistle, or turmeric to enhance liver function and clear excess estrogen. Hydration is key—drink plenty of water to support liver detox processes. Supporting liver function can help reduce  buildup and improve mental clarity.

The Power of Small, Sustainable Changes

You don’t need drastic changes to restore your focus. Start with small, sustainable habits that support your brain health. Swap baked goods/sugary snacks for a nourishing alternative, like almond butter and apple or guacamole and veggies. Commit to 10 minutes of meditation each morning or before bed. These small shifts will add up to clearer thinking over time.

Take Action Today

Start small. Add a protein-packed snack. Prioritize your sleep. Or take five minutes to breathe deeply. Every small change contributes to a clearer, more focused you.

You deserve to sharper and energized at every stage of life. Practice is progress, not perfect. Small, consistent changes lead to new, sustainable habits.

Drop a comment below—I’m here to support you !

What’s one change you’re making today to clear the fog and boost your energy? 💪✨

For more nourishment

Meal Prep Chia Pudding – Downshiftology

Good Mood Red Foods – ColorMyFood

Red, purple, and blue foods, like beets, red bell peppers, tomatoes and purple cabbage are rich in anthocyanins, powerful antioxidants that help reduce inflammation and protect the brain from oxidative stress. These foods improve mental clarity and combat brain fog by supporting brain health, enhancing memory, and offering neuroprotective benefits that can reduce the risk of cognitive decline.

6 Delicious Beet Recipes – ColorMyFood

Beets support liver detoxification by enhancing bile production, helping to eliminate toxins, and provide essential brain nutrients like folate, antioxidants and anthocyanins, which can improve cognitive function and reduce brain fog.

5 Good Mood Red Cabbage Recipes – ColorMyFood

Cabbage and other cruciferous vegetables can help reduce brain fog, support better mental clarity and memory by providing a rich supply of antioxidants, vitamin K, and anti-inflammatory properties. They also support liver detoxification by boosting the production of enzymes that help break down toxins and harmful substances. This can help clear out toxins f that can impair brain function.

4 Nutrient Dense Coleslaws  – ColorMyFood

#brainfog #brainhealth #brainhealthlifestyle #nutrientdense #functionalnutrition #nutritionaltherapy

Holiday Stress Less: Quick Tips

Did you know your body cannot distinguish between physical and emotional/mental stress? To your body (and brain) stress is stress.

One day in a frenzy of stress, I was driving to pick up my daughter from school, ran a red light and almost hit a cyclist. For days and nights, I stressed about what if I’d run over the cyclist?! What if my daughter had been in her car seat?! What a terrifying wake-up call!

I vowed to be more mindful. But habits are hard to change, and my mind would race a bajillion miles a minute. I’d keep reminding myself to focus on the road. And my thoughts would wander off. So, I started to practice taking a few deep breaths at traffic lights. It took time, but now I find myself automatically in the habit 5 count inhale/5 count exhales when I stop at traffic lights. It’s become my go-to stress less daily habit. I am calmer, and yes more stress resilient than probably at any time in my life.

Today we live with stress levels humans never experienced before. November heralds the onset of the holiday season and a potential stress-on-top-of-stress tsunami. Working with clients in my private practice, I’ve witnessed how chronic stress can wreak havoc on digestion, gut health, blood sugar balance, and impact cognitive function.

Digestion and Gut Health

Stress doesn’t just mess with your mind; it impacts your gut. When stressed, your body’s fight or flight response can slow down or even stop digestion as the body diverts energy to more critical functions. This can lead to a digestive problems, bloating, heartburn, GI problems. And chronic stress can alter your gut microbiome, leading to imbalances that affect nutrient absorption and weaken your immune system.

Blood Sugar Balance

When you’re stressed, your liver produces more glucose to give you an energy boost. This is designed to help you in a short-term situation, but repeated stress can leave your body struggling to keep up with the increased glucose production. Over time, this can lead to higher blood sugar levels, increasing the risk of pre-diabetes, then type 2 diabetes and making it more difficult for those who already have diabetes to manage their condition.

Cognitive Function

Stress can also directly impact on your cognitive functions — your ability to think clearly, your attention span, your decision-making skills. Chronic stress might lead to decreased creativity and problem-solving skills and can affect your productivity at work or school.

Brain Health

Stress triggers the release of cortisol, known as the “stress hormone.” In the short term, cortisol can help prepare your body to respond to an immediate threat. But prolonged exposure to high levels of cortisol can wear down your brain’s ability to function properly. It affects areas of the brain responsible for memory and learning. Chronic stress can also increase the risk of anxiety and depression, making it harder to manage emotions and cope with daily tasks.

What to do?

This holiday season be proactive! Build stress resilience — an essential pillar for a brain healthy lifestyle.

Here a few options; choose one that resonates best with you and feels more do-able at this time in your life.

Quick Stress Tip #1: Breathwork 🌬️

Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. Repeat a few times. This method can significantly reduce stress in just a few minutes!

Quick Stress Tip #2: Mindfulness Moments 🧘

Take 5 minutes to engage in a mindful observation. Focus on your surroundings, notice the colors, sounds, and smells. This act of being present can interrupt stress and refresh your mind. #Mindfulness #QuickCalm

Quick Stress Tip #3: Mini Meditation 🕊️

Even if it’s just for 5 minutes, closing your eyes and focusing on your breath can work wonders. Use this short time to meditate each day and build resilience against holiday chaos.

Quick Stress Tip #4: Connect with Nature 🌳

Step outside and spend a few minutes in nature. Whether it’s a brisk walk or just standing in a green space, nature has a proven effect on lowering stress levels and improving mood.

Choose ONE quick stress-reduction techniques to implement during the hectic holiday season. Practice daily until it becomes a habit. It can help you keep stress levels manageable and your spirit joyful.

Start today, and embrace a holiday season for a healthier, happier, less stressed you.😊

Which “stress less” tip will you choose?

Share in the comments 💪 Sharing will put intention into action ✨ I’d love to cheer  you on! 🌟

#BrainHealth #BrainHealthLifestyle #BreatheWork #StressLess #StressResilience #Mindfulness #MiniMeditation #FunctionalNutrition #NutritionalTherapy

Eat Fiber for Better Digestion and Brain Function

Fiber is a type of carbohydrate that your body can’t digest. It passes through your digestive system relatively intact, providing numerous benefits along the way.

  • fiber slows down digestion and helps keep you full
  • aids in weight management
  • helps regulate blood sugar levels by slowing down the absorption of sugar into your bloodstream
  • promotes healthy cholesterol levels
  • nourishes your microbiome, serving as fuel for the beneficial bacteria in your gut, helping to maintain a healthy balance of microorganisms
  • adds bulk to your stool, making it easier to pass through the digestive tract and reducing constipation and the risk of conditions like diverticulitis

By eating fiber-rich foods regularly, you are providing essential nutrients for the growth and diversity of your gut microbiota. This diverse community of bacteria aids in digestion, nutrient absorption, and influences aspects of your immune system.

How fiber improves brain function

A healthy gut microbiome is linked to better cognitive function, mood regulation, and reduced risk of neurodegenerative diseases.

Because fiber helps regulate blood sugar levels – which is essential for maintaining steady energy levels throughout the day – this stable energy supply to your brain supports optimal cognitive performance, concentration, and memory retention.

Because fiber reduces inflammation in the body, it has a protective effect. Chronic inflammation is associated with cognitive decline and various neurological disorders. By consuming fiber regularly, you can help protect your brain from inflammatory damage.

Fiber-rich Foods

Incorporating more fiber into your daily diet is a fantastic way to boost your overall health and well-being.

Fiber rich foods are nutrient dense foods and include:

  • Leafy greens: arugula, kale, lettuces, collard greens, mustard greens
  • Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower, cabbage
  • Root vegetables: beets (tops too!), carrots, potatoes, sweet potato, rutabaga, turnips
  • Beans and legumes: chickpeas(garbanzo, black bean, red bean, all beans, lentils, peas
  • Whole grains: barley, buckwheat, oats, quinoa, brown rice

What to do

  • 🌿 Start Your Day with Fiber: Kickstart your morning with a high-fiber breakfast such as chia pudding or protein oatmeal, topped nuts and fruits. This will set a healthy tone for the rest of the day.
  • 🌿 Bulk Up Your Meals: Add beans, lentils, chickpeas, or quinoa to soups, salads, and stir-fries to increase the fiber content of your meals without compromising on taste.
  • 🌿 Choose Whole Grains: Swap refined grains (pasta and white rice) for whole grains like brown rice, quinoa, , and barley to increase your fiber intake while enjoying delicious meals.
  • 🌿 Get Creative with Vegetables: Experiment with different vegetables in your dishes – spiralize zucchini for “zoodles,” roast cauliflower as a tasty side dish, or blend spinach into smoothies for an added nutrient boost.
  • 🌿 Snack Smart: Instead of reaching for processed snacks, opt for fiber-rich options like raw veggies with hummus, apple and cheese, celery and almond butter

By incorporating these practical tips into your daily routine  you can easily elevate the fiber and nutrient density of your meals while tantalizing your taste buds at the same time!

A well-balanced lifestyle rich in fiber is key to supporting optimal digestive function and overall wellness.

Note: If you are not currently practicing a high fiber lifestyle, it’s important to gradually increase your fiber intake and drink plenty of water throughout the day to help prevent any discomfort or bloating that may occur when increasing fiber consumption.

Delicious, Nutritious Fiber Rich Recipes and Resources

High Protein Overnight Oats – Haute and Healthy Living

Chia Pudding Meal Prep – Downshiftology

4 Nutrient Dense Coleslaws

10 Ways to Boost Your Mood and Immune System with Leafy Greens

One Pot of Black Beans for Four Meals

Flavored Hummus – Love Eat Learn

Avocado Hummus Snack Jars – The Girl on Bloor

 

Boost Your Mood with Fermented Food

Did you know that around the world the role of fermentation as medicine was practiced widely? Fermented foods are good mood foods. They feed the good bacteria in your gut (gastrointestinal tract). Maintaining healthy bacteria in your gut supports brain health.

[su_expanding_quote_book alignment=”full” source_author=”Drew Ramsey, MD” source_title=”Eat to Beat Depression and Anxiety” full_quote=”Throughout history, fermented foods have provided bacteria in the diet. All traditional cultures fermented their foods, live in and with nature, and ate from it in a way that promoted a now endangered diversity of gut microbes. Food fermentation dates back more than seven thousand years to wine making in the Middle East. The Chinese were fermenting cage six thousand years ago. Although for centuries civilizations didn’t understand the mechanisms behind the fermentation process, the health benefits associated with fermented foods were intuited” short_quote=”Throughout history, fermented foods have provided bacteria in the diet”]

We are re-learning the importance of eating fermented foods because they are

  • are rich in enzymes, and vitamins
  • “predigest” nutrients so they are more easily digested
  • serve as natural antibiotics, antivirals, and antifungals
  • regulate immunity
  • control inflammation
  • suppress the growth of harmful bacteria
  • enhance good bacteria and minerals in your gut
  • help maintain the integrity of the intestinal lining (prevent leaky gut/Irritable Bowel Syndrome)

Fermented foods seem especially important for people with anxiety.

What foods are fermented?
  • Sauerkraut
  • Natural (no sugar) yogurt and kefir (like yogurt, but more liquid)
  • Pickles and other fermented vegetables – look for unpasteurized foods picked in brine, not vinegar
  • Kombucha – originated in China, it’s a fermented tea, effervescent and sour. It is very beneficial for the health of the microbiome
  • Kimchi – the Korean cousin to sauerkraut. It is fermented vegetable dish that usually includes Chinese (Napa) cabbage, chili peppers, garlic, radish, green onions, ginger, and salt. The cabbage and vegetables are soaked in salty brine, then rinsed prior to fermenting
  • Miso –made from fermented soybeans or grains. It is a smooth paste made from cooked soybeans, salt, a fermenting agent, and water. It adds beneficial bacteria oto the diet and a high dose of protein and B vitamins. Also, calcium, zinc, iron, copper and magnesium
  • Sourdough

These foods are rich in beneficial bacteria. This bacteria is exceptionally bioavailable, in other words, easily accepted by your body. This bacteria also produces B vitamins so important for your brain.

[su_expanding_quote_book alignment=”right” source_author=”Kelly Brogan, MD” source_title=”A Mind of Your Own” full_quote=”Kefir is a natural tranquilizer with a rich supply of tryptophan, calcium, magnesium. Kefir is rich in B vitamins. Eat only full-fat yogurt without additives and artificial sweeteners.” ” short_quote=”Kefir is a natural tranquilizer with a rich supply of tryptophan, calcium, magnesium”]

“Kefir is a natural tranquilizer with a rich supply of tryptophan, calcium, magnesium. Kefir is rich in B vitamins. Eat only full-fat yogurt without additives and artificial sweeteners.” Kelly Brogan, A Mind of Your Own

These foods also “feed” the beneficial bacteria in your gut

  • Onions and garlic, raw and cooked
  • Leeks
  • Asparagus
  • Beans
  • Bananas
  • Dandelion
  • Chia
What to Do?
  • Mix a tablespoon of apple cider vinegar with water and sip throughout the day to boost energy and balance the pH of the body
  • Add yogurt and/or kefir to breakfast smoothies, granola, overnight oats and salad dressings
  • Eat a variety of fermented foods
  • Start by eating cultured vegetables like sauerkraut and pickles
  • Have you own pickling adventure!

Fermenting foods is new for me. Here are a couple I found easy to do. Give it try! Let me know how it goes.

Easy Pickled Vegetables – Paleo Hacks

Pickled Beets – Simply Recipes

Perfect Pickled Peppers – Frugal Mom