Poor concentration

Yet again, it comes back to those pesky hormones and the changes that they cause in our brains. There are oestrogen receptions in different parts of the brain. This means that when oestrogen levels fluctuate and eventually drop during menopause, we may experience a range of symptoms because of the different areas of the brain that are impacted. This includes mood changes, memory changes, and overall brain performance.

In addition to the effects of oestrogen on the brain, there are other hormonal changes linked to menopause that can also impact how the brain functions. Normal anxiety, stress and mood changes may trigger increases in cortisol, which can impact on how your brain functions. Testosterone and the brain chemical monoamine oxidase A are also known to play a role in brain functioning, which may be disrupted during the menopause transition.

In addition to the chemical changes happening in your body which can cause you to loose focus and struggle to concentrate, normal life changes at this time can also impact you. Career stresses, family demands, financial pressures, relationship changes can all increase your stress and anxiety levels – which in turn impact how your brain functions and reduces your ability to focus and concentrate on tasks.

The good news – you are not going crazy; you are not alone; and there are very real biochemical reasons why you are struggling to concentrate. The even better news? There are things you can do to help you manage this symptom.

Here are a couple of things that you can do to improve concentration during menopause.

• Getting good quality sleep: Like with so many other menopause-related symptoms, the quality and quantity of sleep we get can have impact so many of our experiences and how well we function during this time. Sleep is an essential time when our brains clean out the toxins and reset, ahead of the new day. Sleep quality can be impacted by a wide range of symptoms such as night sweats, depression, anxiety, needing to go to the loo more often … it’s a long list! Try and work out what is keeping you awake at night and try some of the tips and tools we’ve listed for the most common symptoms, so you can get better rest and help you brain to function at its best.
• Get moving: Does this sound like a recurring theme? Well it should. Exercise is one of those golden keys that unlocks the answer to many of the most common menopause symptoms most women are likely to experience. We’re not asking you to run a marathon – just get started moving, with whatever form of exercise works for you, to start reaping the benefits across a multitude of symptoms.
• Eat for brain health: Diets that are rich in the nutrients that your brain needs, may be helpful in supporting better functioning. Foods such as dark green leafy veggies, virgin olive oil, legumes and nuts, berries and raw cacao are all known to help our brains stay healthy. And don’t forget to keep your brain hydrated.
• Doodling: You may remember your school teaching telling you to stop doodling in class. Turns out they were wrong (as long as you weren’t doodling in a textbook!). The science isn’t clear on why it works, but doodling can be an effective way of improving your concentration levels – especially when in a meeting, or listening to others talk.
• Get rid of distractions: If you find it hard to focus on a task, it might be because of distractions around you. Switch off the TV, radio and cell phone notifications. Close the door or move to a quieter space at the office.