April is Premenstrual Dysphoric Disorder Month, a period dedicated to raising awareness about the challenges women who suffer from PMDD face.
But what is PMDD?
PMDD, short for Premenstrual Dysphoric Disorder, is a severe form of premenstrual syndrome (PMS) that affects a growing number of women with menstrual cycles. While PMS is characterised by mild physical and emotional symptoms before menstruation, PMDD involves more intense and debilitating symptoms that can significantly impair daily life.
Symptoms of PMDD often mimic those of depression, anxiety, and other mood disorders and typically occur in the week or two after ovulation and leading up to menstruation, subsiding shortly after the onset of the menstrual period.
‘Brain fog’ – a term used to describe a state of mental cloudiness, difficulty concentrating, and forgetfulness, can affect many women who suffer from PMDD, which can be upsetting, frustrating and at times worrying.
It refers to a range of symptoms, including memory problems, poor concentration, mental fatigue, and a sense of haziness or fogginess in thinking. These symptoms can affect a person’s ability to focus, perform tasks and recall information. The consequences of which can impact family, friends and work life.
So, why does brain fog happen during the luteal phase of the menstrual cycle?
In short, it’s due to hormonal fluctuations throughout the month, and can largely be atributed to a steep decline in oestrogen levels. Oestrogen is a key hormone in a woman’s body and plays a vital role in various bodily functions, including cognition. When oestrogen levels decrease at certain points in a woman’s cycle, it can affect the brain’s neurotransmitters and blood flow, leading to unexpected changes and the overall experience of brain fog.
Navigating and beating brain fog requires proactive strategies to enhance cognitive function and mental clarity.
Below are seven simple ways to help beat brain fog for PMDD sufferers.
1. Regular Exercise and Physical Activity: Exercise increases blood flow to the brain, promoting better cognitive function and memory. Incorporating regular physical activity into your routine can help alleviate brain fog and enhance overall mental wellbeing.
2. Healthy Diet and Hydration: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients for brain health. Staying adequately hydrated is equally important, as dehydration can exacerbate symptoms of brain fog.
3. Adequate Sleep: Prioritise quality sleep to allow your brain to rest and consolidate memories. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.
4. Stress Management and Relaxation Techniques: Practise stress-reducing techniques such as mindfulness, deep breathing, yoga, or meditation to calm the mind and reduce anxiety that may contribute to brain fog.
5. Cognitive Exercises: Engage in mentally stimulating activities, such as puzzles, reading, learning a new skill, or playing memory-enhancing games. These activities can help keep your mind sharp and counter the effects of brain fog.
6. Consider Supplemental Oxygen: Studies show that regular use of supplemental oxygen can help improve mental acuity and cognitive function. Customers report benefits when used morning, noon and night, when a boost of pure oxygen from ClearO2 can aid mental clarity and promote good sleep.
7. Stay Fresh: Enjoy a feel-good freshen up throughout the day, to help liven the senses and enhance the mood. ClearO2 Oxygen Mists are a convenient way to revitalise and refresh the skin and are available in five different scents to suit your mood. Try our ClearO2 Oxygen Mist with Rosemary to help banish brain fog.
We’re also proud to support Evelyn – the PMDD and PMS people. They’re on a mission to help the 80% of women who suffer during their cycle, by finding the facts, building the solutions and spreading the word to transform women’s lives to ensure the menstrual cycle is no longer a disadvantage.
Backed by clinical experts, the website is packed with useful information and resources and there’s a supplement range on the way. Drop in for a visit. We hope it helps.
Image with thanks to https://iapmd.org/awareness#shareables
