What was I just about to do or say?
Why did I come into the kitchen? What was I just about to say? What’s their name? When I found myself in the menopause and noticed this happening more and more, alarm bells rang.
Sound familiar?
So what causes brain fog? Let’s start with stress and how this impacts us.
When we encounter perceived danger (think large dog barking at you during your walk) the brain sets off an alarm signal in the body. Through a combination of signals the adrenal glands release stress hormones, adrenaline and cortisol, activating our fight & flight response.
Adrenaline
⬆️ heart rate, blood pressure and energy.
Cortisol
⬆️ arousal, cognition and vigilance
⬆️ the body’s metabolism of glucose
⬆️ blood pressure, heart and respiratory rate
And regulates some body functions that aren't crucial in the moment
⬇️ appetite and feeding behaviours
⬇️ reproduction, immunity, digestion and growth.
However, the brain can't distinguish between different types of stress, so the body will react in the same way to every stressor, be it minor or major. @drchatterjee refers to the minor stressors as micro stress doses (MSD), eg:
alarm clocks
multiple notifications on various devices
the news
our children
feeling alone and isolated
delayed bus /train
The list can go on.…and after being awake for 30 mins we may have already exposed ourselves to at least 5 MSD which results in us feeling constantly under attack.
Long term elevated cortisol can suppress the immune system, increase blood pressure and blood glucose, decrease libido, contribute to obesity, brain fog and more.
5 simple changes to help reduce stress levels
✔️Mindfulness practices are a powerful way to be in the moment and break out of autopilot. Trying starting with 3 -4- 5 breathing , breath in for a count of 3, hold for 4 and breath out for 5. Start with a minute of this breathing and then build up - you will definitely see some benefits.
✔️Humour: Being able to laugh with others and at ourselves even when we don't feel like it. Laughter help reduce our stress hormones.
✔️Exercise: Opt for a balanced routine: swimming, weights, yoga, stretching and cardio. Everything in moderation though as over-exercising can increase cortisol!
✔️Friendships /community: Being listened to (and heard) helps to reduce tension and stress levels
✔️ Calm the mind: what's in your head goes to bed. Keep a journal by your bed and write down anything that's on your mind.
I hope these simple tools help!