Latest / The Diva Details / Clearing the Haze: Conquer Brain Fog, Anxiety & Sleepless Nights

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Clearing the Haze: Conquer Brain Fog, Anxiety & Sleepless Nights · The Diva Details

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Welcome to the Diva Details. Welcome to the Diva Details,
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where bold, confident women embrace life unapologetically.
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From love and sex to wellness and reinvention,
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we keep it raw, real, and powerful.
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No filters, no limits, just fearless conversations
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to help you thrive. Let's dive in with Diva Mia
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and Diva Kat.
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Well, hello, this is Diva Mia. Hope you've had a great week.
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Well, today we're gonna talk about brain fog and anxiety.
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And sometimes we get brain fog from foods we
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eat. Sometimes we get brain fog from health conditions, from medications, but I
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wanted to go into detail because it's something that as we get older, we seem
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to have a little bit more often. So welcome back. And I just
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wanted to say, have you ever walked into a room and you completely
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forgot why you were there in the first place, or you're talking to somebody and
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suddenly the words you just wanted to say just disappeared right out of your mouth.
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You know the word that you're thinking of, you've used it
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1,000 times, but your brain is apparently deciding it's taking the afternoon
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off. Maybe you're reading an email and have to reread the same paragraph
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over and over again, maybe 2, 3 times. You can't concentrate, you can't focus,
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and you're more easily overwhelmed. Sometimes you forget appointments,
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sometimes you're losing your train of thought, and then because your brain
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isn't functioning the way you're accustomed to, you start to worry about it,
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especially as we get older. Ooh, do I have Alzheimer's or do I have dementia
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or what's going on with me? What's wrong with me? Why can't I concentrate?
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And then you start to add up all the things you've been forgetting and you're
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like, oh, is this just menopause? Is this anxiety? Am I exhausted?
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Have I not slept enough? And then something actually— is there something
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actually wrong with your brain? And that worry creates more anxiety, which makes
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concentrating even harder. Let's talk about some of the issues and hopefully
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put your mind at ease a little bit. And see if we can't dive into
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it. You've got this wonderful feedback loop where you're anxious because you can't
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think because you're anxious. It's a repeating cycle. If you're in your 40s,
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50s, 60s, you're certainly not alone because today the
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brain fog, the anxiety, the strange feeling, it can feel quite
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overwhelming. And if you're not feeling like yourself, it can get scary.
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We're going to talk about what might be causing it, why sleep should be
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one of the first things you look at. If I don't sleep, the brain fog
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is 10 times worse than if I do. And if sleep is
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not helping, there's some supplements that you can talk to your doctor about getting
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on. That might be worth talking to your healthcare provider because
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there's some really good supplements out there for brain fog nowadays.
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And I would also track it. So if you are consistently seeing
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it happen over and over again, it may not be menopause
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or stress. It may not be a lack of sleep if you're getting adequate
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sleep. So you may want to start tracking it as well, because sometimes brain fog
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really is a bad night's sleep and sometimes something else is going on. So you
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want to make sure that you don't run the risk of ignoring something that could
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be more serious. So let's, let's talk about brain fog and
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how it actually feels. When you get brain fog, it's not really a medical diagnosis.
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It's more of a description. You might have difficulty concentrating.
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So when you tell your doctor, I have brain fog, I'm just, you can't focus.
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And your short-term memory seems terrible. And when you search
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for words, you mentally, you're slower than usual, or maybe you're
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distracted. And when you sit down at your computer intending to
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accomplish 5 things and 45 minutes later, you're, you've opened up 12
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browser tabs. Task and not accomplished anything. Sometimes it's just
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distraction because we have so much information overload in our lives right now.
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There's so many things coming at us from so many different directions. And maybe you
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have 1,000 emails to get through and then a
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furniture delivery showed up and that distracted you. It just depends.
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I mean, things can happen with brain fog. We have so much overload.
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And that's what's interesting is that there's a lot of different things that can create
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this feeling. Poor sleep, stress, anxiety, hormonal changes,
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even medications. And if you drink a lot, then you're also creating extra
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brain fog. And then even not eating, a lot of us are fasting
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these days. So when you don't eat, that can lead to brain fog. It can
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also lead to dehydration if you're not drinking enough water, or if
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you have, if you're sick. So it's kind of like you've got dozens
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of things that could be happening when you have brain fog,
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but let's first talk about different, like nutritional things. So you could have a nutritional
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deficit. You could also have a thyroid problem, blood sugar problem.
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Some people I know, if they don't eat every few hours, They get brain fog
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from not having enough blood sugar, and it could be a medical problem as well.
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So instead of immediately reaching for a supplement bottle, I think the better question is,
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see if anything's changed in your life. Do you have more stress? Did you
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go through something traumatic? Do you have more anxiety
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around something? Have you not slept enough? Are you not sleeping straight through the
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night? Are you waking up 5, 6 times a night? That's where I
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would begin to investigate, and that might help you analyze where
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your brain fog is coming from. And if it's something new, let's first take
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a note of what's changed. Okay. And if nothing has changed,
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then we need to look at other things. You can use your phone to track
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it. I actually recommend that. So you're not always searching for that notepad that you
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can't remember where you put because you have brain fog. So you, I would recommend
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just putting it in a notepad or notes or in a calendar entry or something
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to track down every time and how many hours you sleep, but also how
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much brain fog you have after. It's a good way. You can do it in
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a spreadsheet. You could do it somewhere on your phone though. There's a big difference
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between being in bed for 8 hours and sleeping for 8 hours. I talked
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about before, I highly recommend you get a ring that actually tracks your sleep.
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You can get 'em to track sleep apnea. You can get 'em to see how
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many times you get outta bed, but the rings are great for telling you how
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good your quality of sleep was, how much REM sleep you got, how much deep
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sleep, but you need to track it. And then you need to adjust your bedtime.
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I think a lot of us, as we get older, we're like, oh my gosh,
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I got so much to get done that then we go to bed at midnight
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and then we only get 4 hours of sleep and we wonder why we're,
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we have brain fog. That's not adequate sleep. In fact, In fact, that's considered sleep
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deprivation. So think about this from, let's work on sleep
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first. So how many times do you wake up during the night? Are you having
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hot flashes in the middle of the night? If you're going through menopause, you might
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be having hot flashes or night sweats. You need to pay attention
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to the brain fog during the day and what happens. Are you having it around
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hot flashes? And are you concentrating? And is
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your energy level up or are you just anxious all the time? And then some
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people, they get brain fog, you know, around 2 o'clock after they've eaten a nice
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high-carb meal and they, they get a little brain foggy and,
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and every day, very consistent, maybe you should cut back on the
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carbs. And then the other thing is, is a lot of people don't drink enough
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water during the day, and that can cause brain fog. It can also cause mad
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face or hangry face. And so remember that brain fog
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is a legitimate thing. And then think about how much caffeine you're
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drinking. Are you drinking too much caffeine later in the day so you're not sleeping
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well, or are you drinking just way too much caffeine in general?
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Because caffeine will have an effect on your sleep if you drink it
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too late in the day. And then sometimes exercise helps
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because I think people in this country live entirely
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too sedentary of a life. And exercise is so important, especially as you get
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older. You can't stop working out, lifting weights, exercising, even just
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going for a walk may help with that brain fog. And if you're drinking alcohol
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at night and you're drinking excessively, you're going to have significant brain fog because it
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does affect your brain. And then there are some medications, even supplements
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that can affect your brain fog. So if you have a medication that says it
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causes fatigue or whatnot, that may affect your brain fog.
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So just remember that. And if you're still having your period, that can affect your
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brain fog. So if you still have your menstrual cycle, if you're in perimenopause
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and you have symptoms changing along with hormonal fluctuations, that can
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be a determining factor. So all of these things you need to document.
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You need to figure out exactly what's causing the problem and give your
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brain fog a score. So like maybe on Monday you track it and you
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say, okay, I didn't get enough sleep last night and today I had brain fog
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and it was a 4. You know, the next night you get enough sleep and
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you have brain fog at a 1, et cetera. But you do need to track
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it. If you have a completely clear day, then 0 for the day.
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But 10 means you need to put the phone down, go talk to your doctor.
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If you're having that much brain fog, if you put your phone in the refrigerator,
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if you can't figure out what's going on, or you're, you know,
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almost getting into a car accident, I mean, that's significant. You need to go talk
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to your doctor. And the same thing that happens with anxiety and sleep quality.
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If you're having a lot of anxiety at night or waking multiple times, that can
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affect your sleep quality. So you need to work on that. I can't stress
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enough how important sleep is to the whole body healing and it decreases your anxiety,
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decreases your stress, helps your body heal, helps your organs regenerate.
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So sleep is so important and you shouldn't have to have
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a spreadsheet worthy of, you know, NASA to get all this detail done.
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You should be able to just do a simple sleep spreadsheet.
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And so basically you would put the date, the time, your score,
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0 to 10, and then what you were doing when you couldn't remember.
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And then you can make a little notes column that says, I didn't sleep well
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tonight I only slept for 4 hours, or whatever it is that you slept.
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And that way you can start tracking it. And this tracking is important because these,
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you can, you can find patterns when you track stuff. You can see similarities,
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you can see what's been going on. And when you get patterns, then you can
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actually do some data analysis on yourself. And you can take this spreadsheet to
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your doctor and say, this is what's going on. And I don't know what's going
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on, but I need to figure it out. 'Cause it's affecting my life. It's affecting
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my mood. It's affecting my quality of life. And then give
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that to your doctor. But every terrible brain day, you know, if it follows a
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terrible sleep night, you got a big old clue right there.
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So sleep is so very important. So just remember,
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if it's not, if you get a good night's sleep and you still have brain
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fog, but you know, the last 6 days you had terrible sleep, you know,
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maybe you need to do a little bit of catch-up. And if you, if it
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happens when you're under extreme stress, maybe you got a lot of stress at work,
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maybe you got a lot of stress with the kids or with your relationships,
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that can cause brain fog as well. And then sometimes when you
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drink far more caffeine than you realize, it causes extra exhaustion.
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It burns out your adrenals. And if that happens, you have
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to be careful because that can cause different symptoms as well— brain fog and exhaustion—
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and you don't want to deal with that. So, and then if you just started
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a brand new medication, that could also be a problem you
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might want to talk to your doctor about. Maybe you need to cut back or
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maybe you need to have some other type of resolution in order to affect.
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But if there's no obvious pattern, you have to document that too. Say,
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I have no clue. I get plenty of sleep. I'm not on any new medication.
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For some reason I've got brain fog all of a sudden. Maybe it's hormones.
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They can check that, but you need to document it because before you get onto
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supplements, I highly recommend trying to figure out if it's sleep. Because if
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you want to spend some time sleeping, you may underestimate how much sleep
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deprivation you actually have and how much your brain needs. I know
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when I'm so tired, cause I've had sleep issues in the past, I do have
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a lot of brain fog and sometimes I stutter my words, et cetera. So if
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you're sleeping 5 hours at night and wondering why you can't think clearly, don't start
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by buying 12 supplements. Start with 5 hours of sleep. Add it
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to 6 hours maybe the next night and try to get it back up to
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7 or 8 because poor sleep can affect your memory too and your mood and
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concentration. I know I am much, much grumpier when I haven't slept. When I haven't
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slept, so grumpy. So during the menopausal transition,
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sleep can become especially challenging because you get hot flashes
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and night sweats and those sleep patterns and other factors may repeatedly
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interrupt your night's sleep. And sometimes women don't realize You know,
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how fragmented our sleep is because we get up to go to the bathroom,
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we go right back to sleep and it may take us 20 minutes to go
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back to sleep. So technically you get into bed at 10, you get up at
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6, but you only slept 5 hours. It's terrible. And if you're awake from 2
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to 3:30 thinking about stuff, because a lot of women, our brains just don't turn
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off and you can't fall back asleep. And then the alarm goes off and you
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feel like you just fell asleep. That's a, that's a red flag right there.
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Your brain doesn't care if it was 8 straight hours or 8
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broken up, but you need to get those 8 hours of quality sleep. Otherwise,
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your brain starts to compensate and drinking more coffee and maybe
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taking an energy drink or extra caffeine late in the afternoon, that creates more exhaustion
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and you're doing it just to keep yourself awake and then you're increasing
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your cortisol. So try to find out how to get yourself
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to sleep. I know right now I'm in the process of redoing my bedroom and
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trying to figure out how I can make it darker in there as well as
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putting up, you know, room film on the windows
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that I can't block and room darkening curtains. All that stuff will
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help. Make sure you don't have any lights in your room. Make sure you're wearing
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an eye mask. That will help too. Because if you sleep poorly, then you've
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created a loop of I can't sleep very well and it creates anxiety. So if
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you have brain fog and anxiety with poor sleep, I would
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make sure that you improve sleep as one of your first experiments. Like, because again,
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when we are working on our health stuff, sometimes we have to try
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different things for ourselves. Try going to bed and waking up at the same time
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every day too. That's important. Don't stay up late on the weekends. And go to
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bed during the week. That can, that can run havoc with your sleep
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cycle. And then if you can make the room cool, they say usually between
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65 and 68 is good. You need to make it cool, but where you're not
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shivering at night as well. And then get off the phone an hour before bed.
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You shouldn't be having your phone with you at your laptop or your
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phone next to your bed, because then you have the chance of reaching for it
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in the middle of the night when you wake up or you're thinking about something
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and you can't, you know, you want to look it up. I recommend just having
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a notepad next to the bed. If you need to write something down because it's
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on your mind and you can't get it off your mind, you want to do
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something, write it down on a notepad and then leave the phone outside. And then
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the more caffeine you have early in the day, it's better than having
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it later, late in the day, because then you're less likely to stay
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up. Be careful with alcohol too, because alcohol, it's not just
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that it makes— it may make it so you don't sleep as long.
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It may also make it so you have bad quality sleep. And then exercise
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regularly, but Don't do hard workouts at night because that can,
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you know, cause a cortisol spike. You might be wired for the rest of the
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night. And cortisol is important as well, because if you're
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stressed all through the day, all through the night, and you can't unwind, you don't
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have, you don't do yoga or maybe some meditation at night, you may not have
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an ability to sleep. And then if your partner's snoring or if you have sleep
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apnea or any of those sleep conditions, that can make, that can create chronic
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insomnia because you're nervous cuz you can't sleep at night. Or when you do wake
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up, it, it's hard to get back. It creates an insomnia type of thing.
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So there's cognitive behavior therapy for insomnia.
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There's, it's one of the best supported treatments out there for insomnia right
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now, because if they can get you back in a cycle of
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getting ready for bed and the whole system of sleeping, it will help
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you get to bed earlier. It'll help you get more sleep because sleep is not
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wasted time. It's body maintenance. Without sleep, your body's
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going to start to break down. You'll gain weight. You'll not feel as happy.
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You'll, you'll get brain fog. All of those things happen when you don't sleep
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enough. And now that we get to everybody's favorite question, what can I take?
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Because everybody likes to know about supplements, but let's start with the boring answer first.
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A supplement is most likely to make a meaningful difference when it's
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correcting something you actually need. So if you're deficient in vitamin B12, correct that.
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If you're deficient in vitamin D, address that. If your iron
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is deficient, then, you know, you need to go with— talk to them about
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getting on an iron supplement. But enormous doses of nutrients you're not
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deficient in is, is auto— not— it's not going to fix your brain because
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your brain's like a supercomputer. You're, you're adding stuff to to it that it doesn't
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need. So if you have a— if you think it's a disorder,
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or if you think that you're short on some type of supplement, go get tested
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first before you just throw random supplements at, at your body.
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But one of the things— because more is not always better— one of the things
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that a lot of people tend to be short on is magnesium. And some
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people have restless leg syndrome, they kick a lot, and magnesium
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has been shown to help with that. It's also been shown to help with cramping.
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So if you get a lot of cramping, magnesium may help with that.
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And I recommend magnesium glycinate glycinate,
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'cause you see it everywhere. Everyone's talking about magnesium glycinate for sleep and theanine.
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But some of, some people find magnesium helpful. I think it's
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very good at night. And, but I don't know, I don't think we should oversell
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it as a fix for insomnia or brain fog. It will help, but it's not
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like a cure. And then a lot of people talk about omega-3.
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Omega-3 helps as well. But again, don't expect to swallow a
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fish pill and be able to get a perfect night's sleep. The B vitamins
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you wanna take in the morning. You don't wanna take 'em at night, but B12
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helps with neurological function. It can help with brain fog. But don't
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take it at night 'cause it can keep you up as well. So if you're
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not low, don't be taking vitamin B. And there's a B100 that a lot of
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people have been talking about lately to help with insomnia because the
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B vitamins we find a lot of times help with our cognitive abilities.
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So if you're having insomnia at night, take your B vitamins in the morning.
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And then vitamin D is another one too. There's a lot of people, especially now
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that winter's coming, that are deficient in vitamin D that we just don't get
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as much sun as we used to. Even if it's summer, you're not outside like
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people used to be. So you may wanna, Look into your vitamin D levels and
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there's a blood test you can do for that. I get that tested pretty much
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every, every month. So as well as melatonin.
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So melatonin, you can take it, but the problem is, is once you get,
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if you take it too often, your body will start making less of it.
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So be careful with the melatonin. It can also make you feel groggy
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the next day and you have to be careful. You see, there's, there's calming
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stacks online, like melatonin, magnesium, herbs, amino acids.
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Be careful with that because then you're throwing everything at it.
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And I'm not a fan of throwing everybody into the, everything in your body
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simultaneously and just trying to figure out what sticks. And I think a lot of
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people, ooh, it's got all these different things. Maybe this'll work. Just be careful because
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some of those things can affect your liver and some of those things can cause
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over-sedation, which cause— can cause more brain fog. And so just
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realize that. And like some of them have kava and kava can cause
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serious liver damage. So you have to be careful with that and don't
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assume something is safe just because there's a leaf
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on the bottle that says it's organic or whatever. Don't assume it's safe.
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And don't, if you have medical conditions, don't assume it's safe for you. You may
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need to talk to your doctor because people do have allergic reactions to supplements
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all the time and medications. And then, you know, try to go outside and
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walk in the morning. One of the things that people don't talk enough about is
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what if you get up in the morning and you go outside when the sun's
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coming up and you don't wear sunglasses and you, the sun affects
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your eyes, it affects your body. You get into a new circadian rhythm so that
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you wake up a little earlier and your body kind of resets. So then
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you'll want to go to bed earlier and get more sleep. The sun is actually
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really good if you can walk in nature. Exercise, do yoga. Those types
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of things are really good for you, but try to turn your phone off if
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you have a job that allows you to. If not, try to put it away
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from the bed so that if you want it, you actually have to get out
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of bed. And most people won't do it in the middle of the night.
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And then take 10 minutes of deep breathing and breathe slowly,
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breathe in and breathe out. And sometimes there's also a breathing exercise
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where you breathe in for 6 seconds, you hold it for 6, and then you
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breathe out. So that may help as well. Breathing exercises
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are great, especially if you're waking up in the middle of the night. It may
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help you fall back to sleep. I've been doing that lately. It's been great.
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And then you can meditate. And if you're awake,
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if you wake up and you just can't go back to sleep, or you can
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take a hot bath or a shower. Don't take too long of one. Stretching can
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help when you go to bed at night. And then changing the music. Now I
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also like to listen to like binaural beats or
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peaceful ocean waves at night, those types of things. It's kind of a white noise
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that will help. All of those things will help, but spend time
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with people who make, you know, your nervous system calmer and
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don't make you anxious. 'Cause you'll find those anxious people make it so you can't
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sleep as well. And give your brain some, some periods where it
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doesn't have to do anything. Don't doom scroll on social media 'cause you're
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bored at night. Just try to relax. Maybe Take
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in some relaxing music, sit under the stars, have a
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drink, a cup of tea and relax. It's a good way to calm
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your nervous system down because then your brain won't feel as overloaded.
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And it's just a nice calming. You can do some chamomile tea possibly
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at night, and it will help you calm down and turn
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the damn phone off because the phone is what I think is leading to a
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lot of the insomnia. Now, if you're living on coffee until 2 o'clock in
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the afternoon though, don't be shocked if your brain feels exhausted. As soon as it
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starts to deregulate off of the coffee. So realize that that can have a
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huge effect too. And then one of the things people don't
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talk about is you need to get adequate protein in order to make your brain
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function and healthy fats. So if you're on a, if you're fasting,
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it may definitely affect your brain health. So realize
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you could chronically be underfueling yourself, which is, you know, for the amounts of knowledge
20:57
you need to function in a day, it can affect your brain function
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and the fogging feeling. Your goal is, is isn't
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to have some perfect brain diet, but it is to make sure you get your
21:06
nutrition as well as you're hydrated and you get your fluid. So now
21:10
we're going to talk about what is the fog and if it doesn't go away.
21:14
So if it doesn't go away, what you need to do is,
21:17
you know, everybody has an off day. You sleep terribly, you're under stress, you're sick,
21:21
whatever. You had a brutal week. Life happens and you have
21:25
a lot of brain fog maybe for a day or a few days, even up
21:28
to a week. But if it's becoming a daily problem,
21:32
you really need to talk to healthcare provider because something else might be going on
21:36
and there's too many potential, you know, treatable causes to just guess.
21:40
And sometimes medications need to be reviewed. Maybe they're overdosing.
21:44
Maybe you lost weight and they're dosing you too much for what you need to
21:47
be on. You may need blood work run and it might be a thyroid issue
21:51
or you're anemic or you're deficient in B12. You don't know until you actually
21:55
get the blood work done. So don't scare yourself. Don't think it's the worst-case
21:59
scenario, but you do need to go talk to your doctor. And there's an important
22:03
exception. They say a wait-a-day-or-two rule. However, if confusion or cognition
22:07
comes on suddenly, you don't want it to have been— or you get a facial
22:10
drooping, it could be a stroke, and that's a serious thing. So you need to
22:14
go see the doctor right away. Or if you have sudden vision problems or you
22:17
get dizzy, don't wait to go to the doctor when severe things happen. Call 911
22:21
because that's an emergency. You need to call 911 right away. So also pay attention
22:26
to your anxiety levels too. There have been people have panic attacks which can cause
22:29
problems. Think about what's happening when you're anxious is your part of your
22:33
brain is constantly scanning in a fight or flight kind of mode. And when you're
22:37
anxious, just be careful. You might be saying, what am I forgetting?
22:40
What could happen? And you can create more anxiety around the forgetfulness
22:45
than was actually needed. And if you're anxious because you
22:49
need to call someone, just get it over with and call them. If you need
22:52
to get something out of your life, just get rid of it. If you need
22:55
to do something, just make it happen. Don't get yourself all worked up on things
22:58
that you can just take care of right away. You know, of course,
23:01
concentration becomes harder as we get older, potentially,
23:04
but it doesn't have to. And if it's just concentration, that's okay.
23:08
But you know, there could be other symptoms. There's literally 37 to
23:12
50 different hypothetical emergencies in your background. You're,
23:15
you're, you're probably running simultaneously through your brain. You're probably doing
23:19
stuff. You've got stuff going on. You've got the kids, you've got the family,
23:21
you've got all the vacation you got to plan. All of these things can cause
23:25
stress and anxiety. It's different. So breathe, do one thing at
23:29
a time, relax, and exercise. I'm a big believer of
23:33
exercising when you're stressed out because it just makes you feel so much better.
23:36
And the goal is to find a baseline again. So get curious about your sleep,
23:40
your stress, your nutrition and alcohol consumption, and even
23:43
your hormonal changes so that you can get back to where you were before.
23:47
You shouldn't dismiss every new symptom though, just because you're 45, 50, or 55.
23:52
Your brain is telling you something. You need to listen to it. And sometimes
23:55
it's telling you just go get some more sleep. Sleep, have a good night's sleep.
23:59
And maybe you need a 10-hour sleep. Maybe you've been exhausting yourself for
24:03
too long and that's okay. I know for me, I'm like always go, go,
24:06
go. And then when I need sleep, if I can sleep for 9 hours,
24:09
I feel like a whole new woman. So realize that if you can get more
24:13
sleep, that might be helpful. And then feed your brain, challenge it,
24:16
give it its quiet time too. Because what's going to happen is as you
24:20
get older, you're going to want to challenge your brain, but you're also going to
24:23
want to give it some peace. Love yourself and love everything
24:26
you're doing. If it's sleep you need, then get some more sleep. I want
24:30
us all to love ourselves more because the more you love yourself, the more you
24:33
take care of yourself, the better you're gonna feel. And feeling sharp, calm, and mentally
24:37
present, it isn't something we should assume disappears at 50,
24:40
55, 60. You need to be as sharp as you were in your 20s because
24:44
you can get there. You just need to focus. Your brain deserves to
24:48
come with you into the strongest decades too, because your 50s are your best years.
24:51
I'm telling you, ladies. 50s, 60s, you're, you're, you've got
24:55
the maturity and the education and the experience now. You should be loving this
24:58
decade. So this is Diva Mia. Until the next time, I hope you
25:02
have a wonderful week. Stay strong and love yourself. Take care.
25:07
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25:14
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