Dear Queenagers and Menofriends,

October 18th is the World Menopause Day. This year 's theme is BRAIN FOG and Memory. 

How many times it happens that when I open the fridge, I ask myself: "what am I looking for ?" or "where did I leave my cellphone this time?" and after hours of searching I may find it in the strangest place, like near the washing machine or in the cellar...I am actually not going mad! Brain fog is a common symptom of the menopause due to the reduction of the oestrogen levels affecting our nervous system. Other women experience trouble focusing or lack of concentration.

If we are not sleeping well and tend to wake up in the middle of the night, when the brain consolidates our memory, we experience more brain-fog during the day.  Stress and juggling with multi-tasking adds an extra challenge for our brain. 

How Can We Reduce the Effect of Brain Fog and Improve Our Memory?

1. Improve sleeping (see my Instagram and Facebook posts)
2. Regulate our  blood sugar levels: the brain needs energy and actually consumes a lot of glucose. It is important to keep the glycemic index under control to avoid spikes of insuline.
3. Slow down the rhythm, try to cut some tasks out of the daily charge and why not start delegating a bit more.
4. Keep the gut healthy. As you know, our gut is our 2nd brain. An inflamed gut can aggravate our nervous systems and worsen the functioning of the brain and also generate anxiety.
5. Stop refined sugar and artificial sweeteners which increase neuro inflammation.
6. Reduce consumption of gluten that can be inflammatory for our gut: less white wheat and more of other cereals (like oat, buckwheat, barley and rye).
7. Increase Omega 3 fats in the diet with preference for small fish like sardines and mackerel.
8. Increase curcumin to our diet which has strong anti-inflammatory power. For better absorption, it is important to add some oil or milk and black pepper
9. Increase magnesium, potassium rich foods and vitamin B. Bananas, dates, almonds, brocolis  are an excellent source.

 YOGA CLASSES

As of this week, there are 2 more classes on Mondays and Fridays at 12h15 at the beautiful "Au Centre de Soi" in Préverenges (near Morges).

Check the weekly classes. If the times do not work with your schedule, please let me know and we will try to find a new timing.