Ayurvedic Remedies for Brain Fog and Memory Issues in Menopause

Understanding Brain Fog and Memory Loss 

Brain fog and memory issues are the crucial cognitive problems that menopausal women face. To prepare and tackle these, you must have a basic idea regarding these conditions. 

If you know about menopause and menopausal changes, you understand that the leading cause of all those menopausal changes is age-related natural hormonal fluctuations. 

So, which hormonal imbalance gives you brain fog and memory loss? 

The female sex hormone called oestrogen undergoes a drastic decrease in its production as you attain menopause. This contributes to drastic changes in cognitive wellness, like brain fog and memory issues.

Have you ever experienced a state of mental cloudiness or confusion? It includes difficulty concentrating and making decisions. These are the symptoms of brain fog, which is very common among menopausal women.

Memory loss includes both long-term and short-term memory issues. It includes an increased incidence of forgetfulness and trouble recalling information.  

Brain fog and memory issues can affect various aspects of your life, such as work, relationships and self-esteem. 

“Imagine a situation at work or in a relationship where you can't think properly or make your own decisions. You feel helpless, right!? Frequent episodes of memory loss can lead to various troubles in your professional and personal life”, says  Dr Israa Ismail, Senior Ayurveda Consultant at Nirva.

Understanding and addressing these concerns are very crucial for the health and well-being of a menopausal woman. To tackle these, you can follow certain natural methods and remedies in your life. Ayurveda has explained these through diet, daily routines, physical activities and medications. Read on to the following sessions to learn more.

Ayurvedic Remedies for Brain Fog and Memory Issues

Ayurveda holds a holistic approach to human health. The core principle of Ayurveda is tridosha theory where the balance of three doshas (vata, pitta and kapha) is considered a healthy state.

When you enter menopause, the tridosha balance gets altered, leading to various health issues. The whole idea of Ayurvedic treatment is to bring the imbalanced doshas to a balanced form.

To attain the balance of doshas, Ayurveda holds a whole round approach of treatment where your diet, physical exercise, and daily routine are considered along with the medications. 

Keeping this in mind, Let's explore some of the Ayurvedic solutions for brain fog and memory loss during menopause.

1. Medicinal Formulations

There are several Ayurvedic supplements for brain health that can enhance cognitive brain functions. The most common ones are:

• Brahmi Ghrita

It is a medicated ghee preparation widely used in Ayurveda.

Do you know that ghee can enhance your brain functioning? 

Ghee has the ability to cross the blood-brain barrier and has direct effects on your brain.

The main ingredient of Brhami Ghrita is a herb called Brahmi (Bacopa monnieri). It is known for its ability to enhance memory, concentration and overall cognitive well-being. 

Regular consumption will help you improve your memory and brain functioning.

• Saraswata Churna 

This is a powdered form of medicine. It contains herbs like:

a) Brahmi (Bacopa monnieri)

b) Shankhpushpi (Convolvulus pluricaulis), Vacha (Acorus calamus) and

c) Ashwagandha (Withania somnifera)

All these herbs are renowned for improving cognitive abilities and brain functioning.

You can consider mixing this powder medicine with milk for daily consumption for better results.

• Chyawanprash

Have you ever heard about Chyawanprash!?

It is the most popular Ayurvedic medicine in the global market.

It is a traditional Ayurvedic preparation in a jam form. It contains therapeutic herbs like amla (Indian gooseberry), ashwagandha (Withania somnifera), guduchi (Tinospora cordifolia) and many other drugs. It is made from a large amount of gooseberry and helps boost immunity, rejuvenates your body, and supports cognitive functions.

Even though Ayurvedic medicines are gaining popularity day by day, it is always better to take medical advice from a professional before consuming the medicinal supplements.

2. Yoga and Pranayama

Yoga and pranayama are global phenomenons, thanks to the increasing awareness of health and fitness among people. 

Even though they are physical activities, both yoga and pranayama stress on mental well being along with physical wellness.

Let's discuss some of the techniques with step-by-step instructions to improve your brain function:

a) Nadi Shodhana Pranayama (Alternate Nostril Breathing)

• Sit comfortably on a chair or on the mat or floor in a cross-legged position.
• Keep your spine straight and shoulders relaxed.
• Keep your left hand on the left knee in chin mudra (tip of the thumb touching the tip of the index finger, and rest of the fingers open)
• Close your right nostril with your thumb and inhale deeply through your left nostril.
• Take a deep breath and then use your right ring finger to close your left nostril. Next, exhale slowly and completely through your right nostril.
• Now, Inhale deeply through the right nostril, close it and exhale through the left nostril.
• This is the alternate breathing pattern. Continue this for 5-10 minutes. Focus on your breathing.

b) Bhramari Pranayama (Bee Breath)

• Sit in a comfortable seating position with your spine erect and shoulders relaxed.
• Close your eyes and take a few deep breaths.
• Now, place your thumbs on your ears. Rest your index fingers just above the eyebrows. Place the other fingers gently over your eyes.
• Inhale deeply through your nose. Exhale slowly through your nose by making a bee buzzing sound.
• You can feel the vibrations in your head when you slowly exhale with the buzzing sound.
• Repeat these 5-10 rounds.

c) Viparita Karani Yogasana(Legs-Up-the-Wall Pose)

• Lie down on your back near a wall.
• Extend your legs upwards, resting them on the wall.
• Keep your arms relaxed by your side.
• Stay in this position for 5-10 minutes and focus on deep, rhythmic breathing.
• Viparita Karani improves circulation to the brain, thus reducing stress. It also helps in relieving fatigue and brain fog.

d) Paschimottanasana (Seated Forward Bend)

• Sit on the floor and keep your legs extended in front of you.
• Keep your spine erect, inhale deeply and raise your arms overhead.
• Now, exhale and bend forward from the hips.
• Reach your hands towards your feet or shins.
• Keep your back straight as you fold forward, and bring your chest towards your thighs.
• Take deep breaths and hold the pose for about 30 seconds to 1 minute while relaxing into the stretch.
• Slowly release and come back to the starting position.
• This pose calms the mind, reduces stress and anxiety, and enhances circulation to the brain.

3. Ayurvedic Diet

Do you wonder, according to Ayurveda, which dosha would be on the higher side during menopause? Vata dosha tends to be increased during the menopause period, contributing to issues like stress, anxiety, brain fog and memory loss.

So the diet recommended in Ayurveda primary targets to pacify the vitiated vata dosha and restore normalcy of the body.

Let's discuss the dietary instructions discussed in Ayurveda that can help improve cognitive functions during menopause:

• Always try to consume cooked, moist and warm foods such as soups, steamed vegetables, cooked grains and stews. It is better to avoid cold, raw and dry foods.
• Do you know that healthy fats can improve your brain functioning? Include coconut oil, clarified butter, ghee and olive oil in your diet in adequate quantities.
• Ayurveda has explained in detail about the health benefits of spices. Add spices like turmeric, cumin, ginger and coriander while cooking. These can reduce inflammation and can help improve memory and cognitive functioning.
• Staying hydrated is never out of context for healthy living. Consume plenty of warm fluids like herbal teas or warm water. Hydration is crucial for your brain functioning and overall well-being.

Consume food regularly at proper intervals, to maintain sustained energy throughout the day. You need energy for brain functioning. Try to include more complex carbohydrates into your diet, like whole grains, sweet potatoes and legumes. Avoid high-calorie, difficult-to-digest fast foods from your eating habits. Energy spent on digesting these can cause brain fog and other health issues.

4. Lifestyle Tips

Ayurveda has given utmost importance to daily routine for a healthy lifestyle. 

• In order to remain physically as well as mentally healthy, especially during menopause, you have to follow a disciplined daily routine, that respects your body needs.
• Your routine should include regular meal times, adequate rest periods, time for relaxation and self-care.
• Sleep is a pivotal factor in your healthy living. Establish regular and adequate sleep timings every day, and you should follow them consistently.
• Include stress-relieving practices like meditation and yoga/pranayama. The relevant pranayama and yoga poses were already discussed. Try to incorporate these practices into your daily life.
• Follow activities like cycling, swimming or running in order to stay active. Regular activities can improve circulation, boost your mood and enhance brain health. 
• Following a consistent routine can help balance your hormones and improve your cognitive health. 

A proper daily regimen can make your menopausal transition more smooth and healthy.

Conclusion

Menopause is a natural stage in a woman's life. So, the changes you face during this time are also natural. The best you can do is to tackle these challenges by preparing yourself with natural solutions. 

Since you have a proper idea of cognitive issues like brain fog and memory loss now, try to adapt to the Ayurvedic solutions that were discussed in the blog. These simple and effective tips can make a huge difference in your menopausal life.