EP.232/ Replay: five fatigue and brain fog hacks
Whilst like many people, I’m a bit over the whole ‘new year, new me’ message, I do like to start the year feeling well and focused. Now that does look a little bit different for me versus what you’d expect for January. I actually don’t love the whole drinking cold smoothies, juice cleansing and going out for early morning jobs in Jan. I don’t believe that’s what my body wants. It’s always felt quite jarring for me, that we’re yanked from the dead of winter into a routine that is better suited to spring. Instead, I like to take January as slowly as is possible in a fast paced world. I focus on warming, nourishing foods, as much rest as I can fit in, and movement that feels good to my body - which tends to be yoga and pilates right now.
However, I know personally how all of your best efforts can be thrown out the window if fatigue and brain fog are affecting you, and whether you’re someone like me, who prefers to ease your way into the new year, or whether you’re a new year bunny, charging full steam ahead, I’m sure you want to feel as energised as you can with endo, and to be able to think clearly.
That’s why today I am resharing this episode on some of my favourite brain fog and fatigue hacks.
Now, before we dive in - I want to state that the root cause should be investigated, rather than just slapping superfood biohacks over the problem. Chronic inflammation, dysregulated blood sugar and hormonal imbalances are just some of the issues that can be behind your brain fog and fatigue, not just the endometriosis alone. But I know you guys are keen for some solutions you can add to your daily routines to make your lives easier, so whilst we’ve been exploring inflammation, hormonal balance, etc. on the show and will continue to do so, I also wanted to give you some easy strategies that might give you a boost and ease these symptoms…
Rosemary
Rosemary has been shown to increase memory speed, recall and accuracy in multiple small studies on both humans and animals. However, the types of rosemary varied. A low dose of rosemary powder improved memory speed, whereas drinking rosemary water caused just a small improvement in cognitive function. Interestingly, multiple studies have shown that the scent of rosemary improved memory, accuracy and cognitive speed.
For best effects, it seems like perhaps using a rosemary powder supplement or a rosemary oil diffuser could aid the most for brain fog and fatigue.
An extra bonus with rosemary is that it’s very anti-inflammatory, helping to keep pain levels at bay.
Lion’s Mane
Lion’s mane is one of my favourites - not only is it anti-inflammatory, it’s been shown in various studies to aid with cognitive function.
Whilst these studies are small and many are in mice, the results are promising. Lion’s mane has been found to improve memory and significantly aid cognitive function. Additionally, it’s been shown to have protective mechanisms which can reduce cognitive decline that comes with age and disease such as dementia. What’s even more interesting is how lion’s mane does it - research is showing that lion’s mane helps to regrow brain cells and strengthen them! A small study on humans also showed that lion’s mane helped to improve focus and as well as mood.
I like to have lion’s mane daily in my Lion’s Milk or in a dandelion coffee, but you can also add it to smoothies or take as a supplement.
Cordyceps
Cordyceps is another mushroom that I really love. Various studies now show that cordyceps increases energy and endurance by delivering more oxygen to the muscles and brain. Other studies have shown that cordyceps improves brain function, but more human research needs to done on this.
I combine my lion’s mane with cordyceps in the morning for an energy and brain boost, again, I have mine in the powdered form in lattes or in smoothies.
Curcumin
Okay, maybe my favourite one of them all. You know how much I love curcumin (the active compound found in turmeric) for lowering inflammation and directly targeting endometriosis (by reducing oestrogen levels inside the endo cells and suppressing growth). I also love curcumin because it’s been shown to improve memory and cognitive impairment, and increase brain-derived neurotrophic factor - a protein that helps to make new brain cells and support current ones. This is also the mechanism behind lion’s mane and its brain health benefits! Additionally, some of the studies into memory show that it’s the anti-inflammatory and antioxidant properties of curcumin that make it so supportive for brain health.
I take my curcumin in supplement form and as I near towards my period I start sipping on my Super Turmeric Latte daily.
Cacao
Yes! Chocolate! Cacao has been shown to improve memory, cognitive performance and speed, and you guessed it - support brain-derived neurotrophic factor and protecting the brain from cognitive decline. It also, similar to cordyceps, helps to increase blood flow to the brain and as a result, cognitive function. Research suggests that plant compounds known as flavanols may be behind the increased cognitive function.
Show Notes
Why Drinking Enough Water Is Key For Reducing Endometriosis Symptoms
Reduce Fatigue, Endometriosis Symptoms and Oestrogen Dominance with A Better Breakfast
Combatting Endometriosis Fatigue and Increasing Energy with Berrion Berry of Health Over Hustle
Rosemary
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4749867/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4749867/
https://www.liebertpub.com/doi/10.1089/jmf.2011.0005
Lion’s mane
https://pubmed.ncbi.nlm.nih.gov/24266378/
https://pubmed.ncbi.nlm.nih.gov/20834180/
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2634
Curcumin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964053/
https://www.sciencedirect.com/science/article/abs/pii/S0006899306027144
https://link.springer.com/article/10.1007/s10522-013-9422-y
Cacao
Enhancing Human Cognition with Cocoa Flavonoids
Brain Fog Busting Mushroom Hot Chocolate
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This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works
This episode is also sponsored by Semaine. Semaine is a plant-based supplement for reducing period pain and inflammation, that you take for 7 days of your cycle, during your period. Semaine is made up of 9 super-powered plant extracts and minerals that are all vegan and sourced for maximum quality and bioavailability and selected based on the latest clinical research. If you want to try Semaine, they are currently offering 15% off your first order and they deliver worldwide! Head to: www.semainehealth.com