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Clearing the Menopause Brain Fog · My Sexy Menopause Body

• 0:04
  SPEAKER_00: Welcome to MySexy Menopause Body, where we're flipping the script on what it means to feel strong, sexy, and empowered in midlife and real.
• 0:16
  SPEAKER_00: Join your host, Ken Nicholson, and she gets real about the changes we face, body, mind, and spirit.
• 0:24
  SPEAKER_00: And why this phase of life is an opportunity to redefine what sexy means on your terms.
• 0:32
  SPEAKER_00: This is a space for honest conversations, expert advice, and stories from women just like you.
• 0:39
  SPEAKER_00: Okay, let's go.
• 0:49
  SPEAKER_01: Well, hello, and welcome back to this episode of My Sexy Menopause Body.
• 0:57
  SPEAKER_01: I'm Kim Nicholson, and today we are clearing the fog.
• 1:02
  SPEAKER_01: That's the brain fog that I'm talking about during menopause.
• 1:06
  SPEAKER_01: So imagine this waking up ready to tackle your day.
• 1:11
  SPEAKER_01: But did you ever get that feeling that something just feels off?
• 1:15
  SPEAKER_01: You know, you know, like I walk into the kitchen in the morning with a sense of purpose, only to stand there and then wonder what the heck am I even doing here?
• 1:26
  SPEAKER_01: Or the to-do list that you carefully wrote last night feels like it was written in a foreign language.
• 1:31
  SPEAKER_01: And you think to yourself, is it just me?
• 1:34
  SPEAKER_01: Or am I losing who I really am?
• 1:38
  SPEAKER_01: Now let's start by saying this.
• 1:40
  SPEAKER_01: All right, about 69% of women in a menopause phase suffer from brain fog.
• 1:49
  SPEAKER_01: Now, this is different than dementia and Alzheimer.
• 1:52
  SPEAKER_01: I'm not talking about that.
• 1:52
  SPEAKER_01: I'm talking menopause-related brain fog.
• 1:56
  SPEAKER_01: So if you are suspectful of something else, please, like I always say, please again see your primary care physician.
• 2:07
  SPEAKER_01: But we're talking about menopausal brain fog.
• 2:11
  SPEAKER_01: So what you're experiencing, obviously, is very common among women in any kind of menopause phase, whether it's peri, current menopause, or postmenopause.
• 2:23
  SPEAKER_01: Like I've stated before, I'm in postmenopause and I still get it occasionally.
• 2:27
  SPEAKER_01: Not as much as I was in peri and menopause, but I still get it.
• 2:31
  SPEAKER_01: So while there may this may not get a lot of uh spotlight or attention like hot flashes or night sweats do, but it is one of the most common, disorient disorienting, can't talk today either, and invisible symptoms of menopause.
• 2:48
  SPEAKER_01: So today I want to pull back that curtain to understand what's really going on with brain fog during this menopause phase.
• 2:56
  SPEAKER_01: And I do have practical steps that I want to share with you to find clarity amongst all the chaos in our lives.
• 3:04
  SPEAKER_01: Uh, most importantly, remind you that this fog is temporary.
• 3:07
  SPEAKER_01: That's good news.
• 3:09
  SPEAKER_01: Even when you hit postmenopause, it it lessens, it's not quite as active.
• 3:15
  SPEAKER_01: So this is an interactive podcast, like I have said before.
• 3:20
  SPEAKER_01: So this is how I conduct a lot of my health coaching sessions.
• 3:23
  SPEAKER_01: So I want you to grab your journal for every single one of my episodes and get comfortable.
• 3:29
  SPEAKER_01: Take time to sit with some of the reflective questions I'll share so we can share them together.
• 3:34
  SPEAKER_01: And we'll explore your answers and find your way through this Misty chapter.
• 3:40
  SPEAKER_01: Alright, so let me paint the picture a little more clearly.
• 3:44
  SPEAKER_01: You're reaching for the right word and coming back up blank.
• 3:48
  SPEAKER_01: Or you forget somebody's name, or you forget an appointment, um, and you're or you walk into a room.
• 3:54
  SPEAKER_01: This happens to me so much.
• 3:55
  SPEAKER_01: It happened to me this morning.
• 3:56
  SPEAKER_01: I walk into a room and wonder why I'm there.
• 3:58
  SPEAKER_01: So these moments may feel small, but they add up, don't they?
• 4:03
  SPEAKER_01: And it's just not about losing your keys or misplacing your phone, it's about feeling like you're losing a piece of yourself.
• 4:10
  SPEAKER_01: And this is the experience of brain fog and menopause.
• 4:14
  SPEAKER_01: It's not only disorienting, but it can leave you feeling, I don't know, kind of isolated and kind of unsure of my abilities or your or our abilities.
• 4:24
  SPEAKER_01: So what is really going on here?
• 4:27
  SPEAKER_01: Well, brain fog, is it just in your head?
• 4:30
  SPEAKER_01: Absolutely not.
• 4:31
  SPEAKER_01: During menopause, the hormonal shifts, especially the decline of estrogen.
• 4:37
  SPEAKER_01: This affects your neurotransmitters, your memory, and your cognitive function.
• 4:42
  SPEAKER_01: But it's not just hormones.
• 4:44
  SPEAKER_01: We usually have partners in crime during this time as well.
• 4:48
  SPEAKER_01: So let's bring on, let's layer the other partners in crime, let's layer on sleep disturbances.
• 4:55
  SPEAKER_01: How about stress and fatigue that also comes with menopause?
• 5:02
  SPEAKER_01: So it's a perfect storm for brain fog to settle in.
• 5:07
  SPEAKER_01: Again, the good news is the fog isn't here to stay.
• 5:10
  SPEAKER_01: With just a few intentional changes, you can start to clear the mist and rediscover your mental clarity.
• 5:19
  SPEAKER_01: So the decline of estrogen is one of the most significant hormonal shifts women experience during peri- and menopause and postmenopause.
• 5:27
  SPEAKER_01: So let's dig into it and how it really affects the body and the timeline of this decline.
• 5:33
  SPEAKER_01: So we all know that estrogen is a powerhouse hormone that plays a critical role in many of our body systems.
• 5:45
  SPEAKER_01: And it's just not about reproduction.
• 5:47
  SPEAKER_01: It influences your brain, your bones, your heart, your skin, and more.
• 5:52
  SPEAKER_01: So think of estrogen as kind of um, I kind of envision it like this master conductor.
• 5:58
  SPEAKER_01: I love symphonies.
• 5:59
  SPEAKER_01: So imagine the estrogen is the master conductor, okay?
• 6:03
  SPEAKER_01: And it's keeping various processes in harmony.
• 6:07
  SPEAKER_01: All right, we've got a beautiful harmony going on here in the symphony pit.
• 6:12
  SPEAKER_01: When the estrogen levels drop, it's like the orchestra loses its rhythm, and many of the parts of the body start to feel the impact.
• 6:23
  SPEAKER_01: So estrogen doesn't just slowly fade away.
• 6:27
  SPEAKER_01: It its decline is often kind of dramatic and also, I don't know, it's erratic.
• 6:36
  SPEAKER_01: So here's what happens, and this is kind of give you an idea of a timeline, too.
• 6:40
  SPEAKER_01: So in perimetopause, which is usually mid to late 40s, your estrogen levels begin to fluctuate significantly.
• 6:48
  SPEAKER_01: The rising and the falling, unpredictably.
• 6:52
  SPEAKER_01: These swings can cause early symptoms of menopause like irregular periods, mood swings, and hot flashes.
• 6:59
  SPEAKER_01: But then by average, you're about 51 years old, mess uh menopause sinks in and your estrogen production drops sharply because the ovaries have stopped releasing eggs.
• 7:11
  SPEAKER_01: So this marks the official transition, defined as well, they call it the 12th months without a menstrual period.
• 7:19
  SPEAKER_01: That's when you know your menopause.
• 7:22
  SPEAKER_01: But then in postmenopause, the estrogen levels actually stabilize, but they remain very low.
• 7:29
  SPEAKER_01: About they're about only about 10% of what they were during your reproductive years.
• 7:34
  SPEAKER_01: So the steepest decline often occurs in the late stages of perimenopause and the first few years after menopause.
• 7:45
  SPEAKER_01: So, you know, what else is affected by this decline?
• 7:48
  SPEAKER_01: Well, your skin and collagen.
• 7:50
  SPEAKER_01: You know, we know that estrogen helps maintain your skin elasticity by promoting collagen and hyaluronic acid production.
• 7:56
  SPEAKER_01: But as levels drop, skin becomes thinner, drier, and more prone to wrinkles, as we know.
• 8:01
  SPEAKER_01: Uh it affects your bones.
• 8:03
  SPEAKER_01: It basically estrogen is vital for bone density.
• 8:05
  SPEAKER_01: Its decline can actually lead to accelerated bone loss, increasing your risk for osteoporosis and fractures.
• 8:12
  SPEAKER_01: Uh, it also affects the brain and mood.
• 8:17
  SPEAKER_01: Yep, your mood.
• 8:18
  SPEAKER_01: Estrogen does support your neurotransmitters like serotonin, which basically regulates your mood and your cognition.
• 8:26
  SPEAKER_01: Its decline can contribute to brain fog, memory lapses, and anxiety and depression.
• 8:32
  SPEAKER_01: Um lack of lower estrogen also affects your uh heart health.
• 8:37
  SPEAKER_01: Estrogen helps, you know, regulate your cholesterol and maintain healthy blood vessels, but lower levels can increase your risk of cardiovascular disease, and which is the leading cause of death in post-menopausal women, interesting enough.
• 8:51
  SPEAKER_01: Hmm.
• 8:52
  SPEAKER_01: Sit on that one for a moment.
• 8:53
  SPEAKER_01: We'll talk about that one again in an upcoming episode.
• 8:57
  SPEAKER_01: Um, also, we know we've talked about this weight and fat distribution.
• 9:02
  SPEAKER_01: Oh geez, fat distribution.
• 9:04
  SPEAKER_01: I have a whole series of fat distribution I want to talk about.
• 9:08
  SPEAKER_01: But estrogen basically helps regulate your metabolism and fat storage.
• 9:13
  SPEAKER_01: Its decline often, I don't know, leads to, you know, belly fat and of course a slower metabolism.
• 9:20
  SPEAKER_01: And then, of course, we also are affected from our vaginal and our urinary health.
• 9:25
  SPEAKER_01: You know, lower estrogen affects the vaginal lining and urinary tract, which leads to dryness and discomfort during sex and increased risk of urinary tract infection.
• 9:37
  SPEAKER_01: And then, of course, the last one but not least is sleep.
• 9:41
  SPEAKER_01: We know that lower estrogen plays a role in um our sleep cycles.
• 9:45
  SPEAKER_01: Its decline causes uh insomnia and night sweats, and it further impacts you know our overall well-being.
• 9:52
  SPEAKER_01: So there's kind of like uh the foundation of lower estrogen and what it does to us.
• 9:57
  SPEAKER_01: But uh this decline can vary from women to women.
• 10:01
  SPEAKER_01: But like I said, there's kind of a general timeline according to three case studies, which I will put in uh below.
• 10:09
  SPEAKER_01: Um, like I said, early perimenopause, about two to eight years before you hit menopause.
• 10:14
  SPEAKER_01: Uh late late perimenopause, that's when your estrogen really drops dramatically as ovulation becomes irregular.
• 10:22
  SPEAKER_01: And then of course, menopause and postmenopause, your estrogen stabilizes at consistently low levels, um, often resulting, yeah, I don't know, in more noticeable or persistent problems.
• 10:35
  SPEAKER_01: But is there anything we can do about it?
• 10:37
  SPEAKER_01: Well, you know, I wish there was.
• 10:40
  SPEAKER_01: We can't stop the decline of estrogen.
• 10:41
  SPEAKER_01: I wish we could, but there are steps holistically that we can take to support the body and manage these annoying side effects.
• 10:50
  SPEAKER_01: Number one is I'm sure you're gonna say it, say it with me, nutrition.
• 10:56
  SPEAKER_01: Yep.
• 10:57
  SPEAKER_01: Focus.
• 10:58
  SPEAKER_01: We want to focus on um foods that are rich in like phytoestrogens.
• 11:03
  SPEAKER_01: And I'm talking about like soy, flaxseed, and chickpeas.
• 11:07
  SPEAKER_01: Um, I'll be posting some more information about you know the foods that are specifically um supporting phyto phyto phytoestrogen, sorry about that, um, to mimic the effects of estrogen.
• 11:18
  SPEAKER_01: So that really does make a difference.
• 11:20
  SPEAKER_01: And number two, we've got uh bone health.
• 11:23
  SPEAKER_01: Uh we want to prioritize calcium and vitamin D and those weight-bearing exercises because they really do protect bone density.
• 11:32
  SPEAKER_01: Again, another episode for that one.
• 11:34
  SPEAKER_01: I've got so many wonderful ones set up for you this year.
• 11:37
  SPEAKER_01: I'm so excited.
• 11:38
  SPEAKER_01: Um, skincare.
• 11:40
  SPEAKER_01: Well, you can use collagen-boosting products and moisturizing creams with hyaluronic acid to maintain your hydration and elasticity.
• 11:47
  SPEAKER_01: Of course, there's always uh HRT or hormone replacement therapy, but you have to consult your doctor whether HRT is right for you to help alleviate uh some of those severe symptoms that you have.
• 12:02
  SPEAKER_01: Um, and then of course, uh stress management.
• 12:04
  SPEAKER_01: Things like you know, mindfulness, uh practicing mindfulness or yoga or deep breathing works really well for me.
• 12:11
  SPEAKER_01: It helps regulate your cortisol levels, which can amplify amplify some of the effects of your estrogen.
• 12:17
  SPEAKER_01: All right, so get your little get those journals.
• 12:19
  SPEAKER_01: I have a question for you.
• 12:21
  SPEAKER_01: So, how has the decline in estrogen affected your physical or emotional well-being?
• 12:30
  SPEAKER_01: Well, I can give you a list right now, but I kind of already have.
• 12:33
  SPEAKER_01: But how has it affected you?
• 12:36
  SPEAKER_01: And the next question I have for you is what small changes could you make to support your body during this transition to make it a lot easier on you and all your loved ones.
• 12:46
  SPEAKER_01: And what resources or support systems could you feel help or could you that would help you feel more empowered during this time?
• 12:56
  SPEAKER_01: I did an episode about what I wish men would know about menopause, and uh maybe you should take a listen to that one.
• 13:01
  SPEAKER_01: That could be very helpful.
• 13:03
  SPEAKER_01: But I do want to re relate this to one of my clients, and I I'm not gonna give you her real name, but I'm gonna call her Lisa.
• 13:12
  SPEAKER_01: Yeah, and this was last year, she last year she was 52, and she has always been one of the most brightest, sharpest women in the room.
• 13:22
  SPEAKER_01: She's so impressive.
• 13:24
  SPEAKER_01: Um, and she's an executive of a top company, I'm not gonna tell you which company, but based out here in Dallas, Texas.
• 13:30
  SPEAKER_01: And she used to be this very quick on her feet and confident in her decision.
• 13:36
  SPEAKER_01: She has to be with a holding a position like she does.
• 13:39
  SPEAKER_01: But when menopause hit her, things changed.
• 13:44
  SPEAKER_01: Uh she was saying that her meetings felt really overwhelming.
• 13:48
  SPEAKER_01: She found herself also second guessing things that she once handled effortlessly.
• 13:54
  SPEAKER_01: But one day after losing her car keys for the third time that week, she kind of had a nervous breakdown.
• 14:00
  SPEAKER_01: She started questioning her cognitive ability.
• 14:02
  SPEAKER_01: She was like saying things like, you know, who am I now?
• 14:04
  SPEAKER_01: You know, if I can't think clearly, am I gonna lose my job?
• 14:07
  SPEAKER_01: What am I gonna do for the rest of my life?
• 14:09
  SPEAKER_01: I'm only 52 years old.
• 14:11
  SPEAKER_01: But here's the thing about Lisa's story: it didn't end there because Lisa did start making some small changes, and she was able to, you know, manage these changes in her daily routine.
• 14:23
  SPEAKER_01: So it wasn't a major change she had to make.
• 14:25
  SPEAKER_01: She just learned to navigate the fog and and it cleared and it became and she actually became stronger on the other side of it.
• 14:34
  SPEAKER_01: So let me walk through some of the plans that uh I worked on with Lisa.
• 14:39
  SPEAKER_01: And the first one is of course uh was my number one-on-one in the very beginning was nutrition.
• 14:46
  SPEAKER_01: So fuel you fueling your brain.
• 14:48
  SPEAKER_01: So what you eat matters.
• 14:50
  SPEAKER_01: I'm gonna say it again.
• 14:51
  SPEAKER_01: What you eat matters.
• 14:55
  SPEAKER_01: Exclamation point.
• 14:56
  SPEAKER_01: So a diet rich in omega-3s, such as leafy grains and whole grains, they act as a fuel for your brain.
• 15:06
  SPEAKER_01: So Lisa kind of swapped out some of her sugary snacks.
• 15:09
  SPEAKER_01: She did kind of have a sweet tooth, which we worked on also, another story.
• 15:15
  SPEAKER_01: Um, but she was able to swap them out for almonds and berries, which she was happy with.
• 15:20
  SPEAKER_01: And it gave her a steadier supply of energy throughout her day and improved her focus.
• 15:26
  SPEAKER_01: So, again, maybe you can start your day with a brain-boosting breakfast like scrambled eggs with spinach and a side of avocado toast, cottage cheese.
• 15:37
  SPEAKER_01: I have uh hormone balancing smoothies that you can check out on my site.
• 15:42
  SPEAKER_01: But there are a lot of delicious options for you.
• 15:47
  SPEAKER_01: Now, the second thing too is to embrace movement.
• 15:52
  SPEAKER_01: Physical activity isn't just for your body, it's for your brain too.
• 15:57
  SPEAKER_01: I think people forget about that.
• 15:58
  SPEAKER_01: Movement improves blood flow, which is essential for cognitive function.
• 16:03
  SPEAKER_01: So even something like a 20-minute walk around your neighborhood can make a huge difference.
• 16:08
  SPEAKER_01: So let's try to add a little maybe yoga session or a brisk walk to your daily routine.
• 16:14
  SPEAKER_01: I do it in the afternoon when I'm feeling that low.
• 16:17
  SPEAKER_01: Just go outside and take a 20-minute quick walk, and you'll notice how your your energy will shift and your mental clarity.
• 16:25
  SPEAKER_01: Now, this is a big one, and I know it's a tough one, and I've got again future episodes just focusing on this, but prioritizing your rest.
• 16:35
  SPEAKER_01: Sleep is your superpower.
• 16:38
  SPEAKER_01: Without it, you know, we know our brain can't recharge.
• 16:41
  SPEAKER_01: So Lisa was able to also create a calming bedtime ritual, you know, by turning off the screens like an hour before bed.
• 16:50
  SPEAKER_01: Uh, she's she loves sipping chamom chamomile tea and doing several things.
• 16:56
  SPEAKER_01: You could do journaling or reading a book, other things to do besides screen time to calm her or quiet her mind.
• 17:05
  SPEAKER_01: So that's a really big one.
• 17:07
  SPEAKER_01: So take some thought into that of how you could wind down at least one hour before you plan to lay your head on a pillow of how you can decharge or you know, just rest.
• 17:23
  SPEAKER_01: So uh another one is uh that I've used with other clients, of course, is uh mindfulness.
• 17:29
  SPEAKER_01: And that's just basically living in the present moment.
• 17:32
  SPEAKER_01: You know, it's like reducing that the the feeling of being overwhelmed by brain fog.
• 17:36
  SPEAKER_01: So even if you just began every morning with five minutes of just deep breathing, and I've we've gone through this before, inhaling to the count of four, hold it for four, exhale for four and hold for four and repeat.
• 17:50
  SPEAKER_01: Just deep breathing will help calm you and have you become more focused.
• 17:57
  SPEAKER_01: Um also there's always there's no shame in seeking support.
• 18:02
  SPEAKER_01: So whether it's joining a support group of women, just like the ones that we are, you know, everybody here on this episode or this platform here, you know, we're navigating menopause as well and just letting you know that you're not alone.
• 18:16
  SPEAKER_01: So there are many um support groups, I'm sure, in your community.
• 18:20
  SPEAKER_01: If not, reach out to me and I will help you find some support groups.
• 18:24
  SPEAKER_01: And I have some support groups as well that I can uh that I work with that I can um you know let you know of.
• 18:31
  SPEAKER_01: But you know, here's the thing with brain fog, it can really feel like I don't know, a thief.
• 18:37
  SPEAKER_01: You know, it's robbing you of your confidence and your clarity, but again, it's also an invitation to just slow down, reconnect with yourself and reevaluate reevaluate your priorities.
• 18:53
  SPEAKER_01: So you know, listen to your body signals, make these adjustments, and again, let's embrace this transition with total grace and confidence.
• 19:05
  SPEAKER_01: So remember, you don't just survive menopause, you can discover beautiful things during this phase of our lives.
• 19:13
  SPEAKER_01: You can, you know, discover your new strengths and your resilience.
• 19:18
  SPEAKER_01: So a couple of my takeaways that I'm hoping that you gathered from today's episode is that you know, brain fog is real, but it's not permanent.
• 19:27
  SPEAKER_01: It's de definitely hormonal shifts that bother our sleep and our stress, but they can be managed.
• 19:34
  SPEAKER_01: You can make small little lifestyle changes like eating uh, I don't know, brain nourishing foods like we talked about, getting getting outside and moving your body for 20 to 30 minutes a day and prioritizing your rest.
• 19:48
  SPEAKER_01: They will make a big difference.
• 19:50
  SPEAKER_01: And then of course, also joining a uh a community of um other women who are in the same boat as you are.
• 19:56
  SPEAKER_01: I know in our church there is a wonderful group of women who share these same kind of you know um problems that we're we're talking about here, and we discuss, you know, each week a different kind of issue that we're talking, you know, that comes up, but there are community support uh groups out there.
• 20:16
  SPEAKER_01: So I'm gonna leave you with a couple questions here.
• 20:19
  SPEAKER_01: What is one small change that you could do today to help clear that fog?
• 20:26
  SPEAKER_01: And how would your life feel different if you approached brain fog with uh self-compassion rather than frustration?
• 20:36
  SPEAKER_01: I love that.
• 20:37
  SPEAKER_01: I had to stop myself and ask myself the same thing.
• 20:41
  SPEAKER_01: So again, pretty powerful.
• 20:44
  SPEAKER_01: And who can you turn to for support during this transition?
• 20:48
  SPEAKER_01: So, anyway, that's it for today's episode.
• 20:51
  SPEAKER_01: So I really I appreciate every single one of you, and thank you for joining me today on today's episode of My Sexy Menopause Body.
• 21:02
  SPEAKER_01: Again, remember, brain fog may feel like this heavy cloud, but it's not.
• 21:07
  SPEAKER_01: Remember, it's not here to stay.
• 21:09
  SPEAKER_01: With awareness, self-compassion, and just a few simple shifts.
• 21:15
  SPEAKER_01: You can find your way back to clarity and confidence.
• 21:19
  SPEAKER_01: I know you can.
• 21:21
  SPEAKER_01: So if this episode resonated with you, please, please share it with your friend.
• 21:25
  SPEAKER_01: We really want to grow this community, um, and you know, spread a little encouragement amongst our group.
• 21:32
  SPEAKER_01: So, and of course, don't forget to go to kimnick.com.
• 21:35
  SPEAKER_01: I've got so many other additional resources and tips.
• 21:39
  SPEAKER_01: And um, I also do support tailoring just for you.
• 21:43
  SPEAKER_01: So, until next time, take care of yourself and know this you are still vibrant and capable, as you always have been.
• 21:53
  SPEAKER_01: Fog or no fog.
• 21:55
  SPEAKER_01: Until next time, take care.
• 22:02
  SPEAKER_00: Thanks for being here with us on my sexy menopause body.
• 22:07
  SPEAKER_00: Remember, this is your journey, your chance to own your body, mind, and spirit.
• 22:13
  SPEAKER_00: And define sexy on your terms.
• 22:16
  SPEAKER_00: If today's episode resonated with you, subscribe, leave a review, and share it with others.
• 22:22
  SPEAKER_00: Let's keep building this conversation and this community together.
• 22:27
  SPEAKER_00: Until next time, take care of yourself and keep showing up.