Brain Fog - Yoga can help.

If you are finding that you’re forgetting the names of people you know, why you went into a room, what you were talking about mid sentence, if you’re unable to find a word, feeling empty headed or confused, you are not alone. Brain fog effects many women during peri-menopause and menopause but for most, it will pass.

I recently attended an educational workshop on menopause with functional medicine practitioner, Tanya Borowski who is exceptionally knowledgeable. I am also reading a book called Hormone Repair Manual by Lara Briden. These two sources suggest ideas that may help you keep your brain healthy:

Oestrogen therapy. To really benefit, we would be better starting it 5 years before our final period or at menopause at the latest. If the average age of menopause is 51, the best time to start is 46. Neuroscientist Roberta Diaz Brinton suggests in Briden’s book, that taken after menopause, oestrogen therapy may actually contribute to dementia, however more research is needed.

Progesterone is also important for brain health. It supports GABA receptors in the brain. GABA is a mood enhancing neurotransmitter. Together oestrogen and progesterone support many brain functions, including the hippocampus (the memory centre) so it is worth discussing a combination of hormones with your health practitioner when considering HRT.

Diet and lifestyle. Tanya Borowski, says we cannot simply replace hormones without adapting our lifestyle. Both Briden and Borowski recommend that you:

• Reverse insulin resistance (with a Ketone diet).

• Soothe your nervous system.

• Develop healthy sleep habits.

• Minimise alcohol and drink more water.

• Engage in movement of any kind but strength training in particular.

• Take supplements - in particular magnesium and taurine, B12, choline and MCT oil.

The good news from the perspective of Yoga and Mindfulness is that many of the practices we engage in at Birchwood Yoga support brain function. GABA receptors are usually supported by progesterone so when this hormone is lost, we experience raised levels of anxiety and stress. Research by Chris Streeter et al, shows that GABA is released when we practice Yoga. GABA helps promote relaxation and reduces stress, anxiety and even symptoms of PMS according to Lisa Mosconi, author of The XX Brain. Meditation improves brain structure and function and the pace of Slow Mindful Yoga helps build physical strength and mental resilience. In combination with the breathing practices and long savasanas your nervous system gets soothed. Win, win!

Can you be too self aware?

One of the best things about Yoga is becoming more self aware. But is it possible to become too self aware? Self awareness can sometimes be perceived as narcissism. I think there are levels of self awareness, with disassociation at one end and narcissism at the other. In the middle is a healthy balance. So how do you get there?

Disassociation is common when you have spent your life trying to avoid painful feelings; likely from a traumatic experience or chronic stress. The brain’s way of protecting you from the pain is to keep the body in freeze mode and prevent you from feeling. To move beyond this may require talking therapy but at some point we need to connect with the physical feelings in the body. The process can be slow and disquieting but with safety measures in place, the end result is knowing yourself, understanding what these feelings mean and being resourced with skills to manage overwhelm and restore homeostasis.

If we navigate this road mindfully, we can find that middle ground. We can recognise what the body and mind require before it becomes overwhelming and if it does (which it will; life has a way of throwing us a curve ball sometimes), we can learn to be with the experience, not to resist it.

We move into narcissism when we over analyse; spend too much time wondering why we experience one feeling or another and endlessly talking about it. It’s a bit like googling every symptom you have and believing you are ill; the modern form of hypochondria and it’s boring for everyone around you. I know, I’ve been there! And you might too if you’ve been mentally unwell. It’s part of the natural process of getting to know yourself again. The important thing is recognising when to back off and return to the middle ground.

The beauty of being self aware is in the wisdom of the body. When you stay present to your experience, the body will guide you. When I get on my mat, I let my body and my energy guide me to where it needs to go. With support, time and practice, you can too. It’s an amazing place to be and very rewarding too!