When perimenopause hits hard, the transition can range from creeping up slowly to seemingly overnigh , each day bringing new and different range of symptoms. Mostly we tend to associate perimenopause with its destabilising effect on the physical body and the hormone function, but what about its devastating effect on the mind?
Is brain fog real?
Brain fog is the feeling of confusion, lack of clarity, difficulty focusing and processing information and that feeling of ‘fuzzy, vague and confused’, which for many women is a real issue that they experience during this time. And these symptoms occurring in our mind can be as frustrating as the physical ones, if not more so!
My personal experience
Recently I’ve been noticing how my mind flickers in and out of focus and clarity much more often which I’m attributing to turning 50 this year and being in full-on perimenopause mode!
Fortunately, as a Pilates teacher, I get a daily opportunity to hop on my mat and move my body, breathe deeply and bring my attention into the moment feeling all my muscles working.
And this, I noticed, is exactly where the magic lies ! In that moment during my movement practice, my mind is at one with my breath and the movements of the body, akin to a state of meditation one experiences with a single pointed concentration. Immediately I feel my mind becoming more centred, calm, un-fragmented and clear. And puff, just like that, my brain fog is gone!
Mental focus in Pilates and its effect on brain fog
You might not consider Pilates as a meditation practice bit if you think about the process - we focus on our body and breath constantly for an hour in class with deep focus and concentration on the tiny postural muscles - it naturally becomes a mindfulness practice with all the benefits of the meditation.
According to Ellen Langer, one of the pioneer researchers of mindfulness,
“Though the concept originates in ancient Buddhist, Hindu and Chinese traditions, when it comes to experimental psychology, mindfulness is less about spirituality and more about concentration: the ability to quiet your mind, focus your attention on the present, and dismiss any distractions that come your way”.
During Pilates, we have to clear the mind from all the distractions to be able to feel the small muscles that are so key for the proper alignment. We also deeply connect to our breath and feel the breath and movement continuously connected together in a perpetual cycle of flow where the body and breath move and syncronise together.
You have probably tried meditation at some point in your life and have felt its beneficial calming effect - research has consistently shown that a seated meditation reduces stress and helps with anxiety, and its effects are far ranging on our physical, energetic and mental body.
Pilates is a meditation in motion, and in addition to all the amazing benefits for the body, it can have a direct healing effect your mind too!
Notice how your mind feels at the beginning of your class and at the end, with the calm, clarityand focus returning by the end of the session - ahhh, what a blissful feeling !
Best Pilates poses for perimenopause brain fog
I'd like to share my go-to Pilates poses to connect with the meditative aspect of movement to help counteract perimenopausal brain fog. The beauty of these exercises is that they all demand single pointed focus and concentration to perform correctly and in that mind space of no distraction, there’s simply little room for mental confusion or that ‘cottonwool head’ feeling !
Practice these moves every time you can’t think clearly and whenever your mind feels in need of decluttering.
Bridge with Arm Flow
Start on your back, feet hip distance and arms by your sides. Inhale as you engage the buttocks, draw navel to spine, and as you exhale lift the pelvis up in one smooth motion.. Allow the arms to float up together with the pelvis and stretch the arms all the way overhead. Do the pelvis lift and the arms on one long exhale. Now inhale and lower the pelvis and the arms down. Continue with the breathing rhythm of lifting hips and arms on the exhale and lowering them down on the inhale. Repeat 20 times. Anchor your mind attention in the breath and feel the body moving as one.
The Saw
Sit up with a tall spine, lengthening through the crown of the head, legs wide to the edges of the mat and arms out to the side at shoulder level. Make sure to relax the top of your shoulders and keep the arms and legs active. Ground the sitbones into the floor, inhale lengthen and as you exhale, twist to the right reaching the left arm towards the right foot, simultaneously lengthening the right arm back. Inhale come back to centre, re-lengthen the spine. Now exhale twist to the left, reaching the right arm towards the top of the foot, left arm reaches back and up behind you. Repeat 10 twists to each side. Make sure your sit bones don’t lift off the floor, keep your feet flexed and keep shoulders relaxed. Allow your mind to stay with the breath and the twisting action of the upper body throughout, feeling the flow and connection to the pose and the present moment.
Dart with Arms Flow
Lie down on your front, arms by your sides palms down. Inhale, lift the arms up as high as you can, now exhale lengthen and lift the head and chest up. This is your start position. Keep buttocks engaged and tailbone drawing down towards the floor. Now beat the arms up from the position of lift (like small pulses up), keeping palms up, shoulderbaldes drawing together and down. Start with 6 arms movements, then lower down and rest your back. Repeat 2 more times.
Modified Hundreds - Seated Curl
Start seated with long spine, with knees bent and feet on the ground hip distance. Inhale raise your arms up until they are parallel to the floor, palms facing down. Exhale, curl your spine back lengthening the tailbone forward - you’ll feel your abdominals working. Hold the connection to your breath and core muscles, now breathing in a normal rhythm, beat the arms in a small up and motion whilst maintaining yourself in the curled back position. Make sure your shoulders are not raised. Start with 20 arms movements before coming back up to long spine. Repeat 5 more sets of 20. This pose helps to hold the mind in the present movement through the power of the breath, core connection and arm movement flow.
Standing One Leg Balance with Arms Up
Standing tall, feet hip distance and breathing in and our through the nose. Raise the arms up in a wide Y shape, pull in the navel to spine, and lift your right leg off the ground, standing on the left leg. Make sure to engage your core and the left buttock to give strength to the balance. Stand for 20 seconds, and if you need to, hold on to the wall or chair next to you. Switch to other other leg. During the balance, anchor your mind in visualising yourself as a mighty tree with roots reaching down into the earth and anchoring you, feeling steady, calm and grounded. Notice your breath circling like a breeze around your tree branches, allowing you to micro-move as you hold your balance.
Movement is medicine
It can sound so simple but the truth is - our bodies are designed to move and therefore we will feel better in both body and mind when we move!
Even five to ten minutes of daily movement, such as pilates, yoga, strength training, swimming, active stretch, brisk walking - where you involve your whole body AND it’s something you enjoy - is manageable with most schedules and packs a punch when it comes to how you feel in perimenopause.
How I can help you
And if you can’t get to an in-person class because of work or family commitments, well, there is an online class option!
In the online program that I offer, I specifically address midlife stages of peri-menopause, menopause and post-menopause to help counteract signs of hormone imbalances such as :
Bone mass loss
Body stiffness, aches and pains
Reduced joint mobility
Weak core and pelvic floor muscles
Weight gain
Diminished energy levels
High levels of anxiety
Brain fog and lack of clarity
Mood swings and hot flushes
I designed my Radiant Body online membership program with all my love, care, attention and skills to create a vibrant, uplifting and supportive environment in which you can grow and thrive.
Please visit https://www.radiantyears.co.uk/memberships to learn more.
I wish you a calm, clear and Brainfog-free day ahead.
Stay Radiant !
Polina x
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