Episode 75: Where Are My Keys? How to Deal With Brain Fog in Perimenopause and Beyond

In this episode, Dr. Lisa and Dr. Toni discuss how brain fog can be impacted by: stress, nutrient deficiencies, lack of sleep, hormone changes with perimenopause and more. For your brain, it’s definitely a case of use it or lose it! Listen in to discover the causes of brain fog and what to do about it using mindfulness, meditation, nutrition, supplements, herbs and exercise, dark chocolate and caffeine (in moderation!). If you constantly forget where you put your keys or what your were going to say or do; then this episode is for you! What is Brain Fog? * Cloudy mental thinking* Difficulty with focus or memory* Difficulty with memory* Difficulty to memorize new information It is never normal to have brain fog at any age! 3 Things Every Brain Needs: * Oxygen* Fuel - Glucose or Ketones* Stimulation Symptoms of Poor Circulation and Blood Flow to Your Brain: * Low brain endurance, poor focus and concentration * Must exercise or drink coffee to improve brain function* Cold hands and feet, especially if you must wear socks at night* Cold tip of nose Brain fog can be a symptom of neuroinflammation, in addition to : * Unclear thoughts* Low brain endurance with brain fatigue* Slow and varied mental speeds What could be causing your brain fog? * Stress, Overwhelm, Multi-tasking, Worry, Distraction* Can result in elevated cortisol stress hormone and adrenal gland dysregulation, for more info see Episode 24* Hormone imbalance* Estrogen impacts serotonin, dopamine and acetylcholine receptors in women* Low estrogen increases brain inflammation and degeneration* Thyroid hormones impact all neurotransmitter receptors - for more info see Episode 42* Fatigue and inadequate sleep -  for more info see Episode 73 * Glymphatic system supports brain repair during sleep* Blood Sugar Imbalances - for more info see Episode 45* Elevated blood sugar can promote inflammation and damage to your brain cells* Leaky gut and microbiome imbalance - for more info see Episode 8* Food sensitivities and allergies, including gluten* Medication side effects including antihistamines, medications for blood pressure, anxiety and sleep, painkillers, and some antibiotics* Excess alcohol intake* Chronic environmental toxic exposure - for more info see Episode 65* solvents (eg. exhaust, pollution, fragrances)* heavy metals like lead and mercury* Physical trauma including concussion * Nutrient deficiencies* Essential fatty acids - omega 3 * B vitamins, especially low B12 and folate can cause elevated homocysteine* Protein for neurotransmitters, hormones, enzymes* Flavonoids with antioxidant and anti-inflammatory activity* Infections, including Candida overgrowth, small intestinal bacterial overgrowth (SIBO),