24 Seven September 2019

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<strong>September</strong> <strong>2019</strong> Issue Menopause and Disorganization Written by Gayle M. Gruenberg H Have you been wondering why you suddenly can’t seem to get it together? You used to be able to stay on top of everything, remember things, and never lose your keys. Now, everything feels like a wreck. Menopause may be contributing to your disorganization. Studies indicate that the cognitive decline, or “brain fog,” women experience during menopause is real. When a woman is in peri-menopause, the time before, during, and after the cessation of her menses, estrogen levels drop. Because estrogen is integral to maintaining a woman’s health, this decrease can wreak havoc on her life. The estrogen drop accompanies changes in the structure of neurons (brain cells) and the neurotransmitters (brain chemicals) that make them work. The affected neurotransmitters control cognition, mood, and sleep regulation. Estrogen aids in maintaining cardiovascular health. Blood brings oxygen to the brain. Oxygen is essential to brain function. A decline in estrogen affects the efficiency of this system. Estrogen also influences the parts of the brain that are responsible for learning, registering and retrieving information, and judgment. So a decrease in estrogen levels creates a perfect storm of cognitive confusion. Clutter and disorganization is a by-product of this confusion. Consider this: a hot flash wakes you up at night. You can’t fall back to sleep for hours. Sleep is essential for cognition. Now you’re fatigued. Oxygen isn’t getting to your brain efficiently. You have no energy. You can’t focus on or remember anything. You can’t make effective decisions, which contributes to the build-up of clutter in your space, confusion on your calendar, and frustration in your relationships. What can you do about it? Forgive and accept yourself. You’re not a failure because you can’t do what you used to do. Your body is changing, and that is natural. Feed your brain. Dairy products may help improve sleep. Healthy fats are essential for the myelin sheath that covers neurons and which helps neurotransmitters function. Whole grains are important for cardiovascular health. Fruits and vegetables may help reduce the incidence of hot flashes. Protein builds muscle and supports bones, as the decline in estrogen is linked to decreased muscle mass and bone strength. Phytoestrogens found in legumes, seeds, berries, and tea may mitigate menopausal symptoms. Go outside. Fresh air brings oxygen into your lungs and up to your brain. Get some exercise. Physical activity builds muscle, increases energy, and processes oxygen more efficiently. Practice healthy sleep hygiene. Limit caffeine during the day. Stop drinking anything by a certain time to avoid waking up in the middle of the night to use the bathroom. Create a soothing bedtime routine; keep your bedroom clutter-free and avoid screen time within a few hours of bedtime. Prioritize. Decide what is most important in your life. Spend your time, energy, and focus on that. Strive to eliminate anything that doesn’t support it. Menopause doesn’t have to make you miserable. A few simple changes to your lifestyle can ease the transition into this new phase of life. About The Author GAYLE M. GRUENBERG, CPO-CD® Gayle M. Gruenberg, CPO-CD® is the Chief Executive Organizer of Let’s Get Organized, LLC, an award-winning professional organizing firm based in New Jersey, and the creator of the Make Space for Blessings system. To Learn More Visit: ww.LGOrganized.com
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