Category: Nutrition

Brain fog, also called “brain fatigue,” can range from a mild to severe experience of mental confusion—and there are many culprits behind it.

You may have trouble remembering things mid-sentence, find your mind trailing off, or have difficulty concentrating.

Other symptoms of brain fog include headaches, forgetfulness, low energy and motivation, confusion, irritability, and trouble sleeping at night.

Here are the main causes of brain fog and five tips that can help.

What Causes Brain Fog?

Brain fog can be caused during menopause thanks to fluctuating hormones in your body—specifically, a decrease in estrogen.

Moreover, our circulation tends to slow down as we get older, which causes less oxygen to reach our brain cells, resulting in that fuzzy-headed feeling.

But don’t worry: as your hormones even out, your brain fog likely will too. Research also shows that memory usually improves in post-menopausal years.

So let’s get rid of brain fog! The next five tips can help keep your mind sharp and reduce brain fog during menopause.

1. Get a Good Night’s Sleep

It should come as no surprise that you’re a bit foggy when you’re sleep-deprived! Your brain needs 7 to 8 hours of sleep per night to function at its best.

Try my 15 science-backed tips to relax and get better sleep.

It’s also best to ditch the smartphone at bedtime—that blue light can suppress your brain’s production of melatonin, a hormone that helps with sleep.

2. Incorporate Vitamin B12 Into Your Diet

The hormonal imbalances during menopause may lead to a vitamin B12 deficiency, leaving you feeling weak, forgetful, and downright foggy.

Along with menopause, taking antacids such as Prilosec and Zantac may also increase your risk of a vitamin B12 deficiency.

To correct it, you can start taking a B12 supplement and/or add more foods to your diet that are rich in vitamin B12, including:

• Seafood (salmon, shrimp, mackerel, sardines, clams, trout, and herring)
• Grass-fed beef
• Eggs
• Milk and dairy products
• Fortified yeast

3. Aim to Exercise Weekly

There are so many benefits associated with regular exercise (try strength training or cardio workouts), and relieving brain fog is one of them!

Research suggests that heart-pumping aerobic exercise can increase the size of the hippocampus, which is the area of the brain responsible for learning and verbal memory.

Exercise also releases adrenaline into the blood, which, along with energy, is delivered to the brain and enhances memory.

4. Play Digital Puzzle Games

Yes, really! A recent study from the University of York found that older adults (age 60+) who play digital puzzle games have the same memory abilities as those in their 20s.

So, grab your device and try Sudoku, Wordle, or crossword puzzles and sharpen that memory!

5. Eat Plenty of Brain-Boosting Foods

Eating a well-balanced diet full of vitamins and minerals is one of the best ways to keep your brain and body healthy. But there are also specific herbs, spices, and foods that have been shown to specifically improve memory and cognitive function.

These foods can help you feel sharper:

• Oregano
• Avocados
• Walnuts
• Salmon and Tuna
• Coffee and Tea
• Turmeric
• Nutritional Yeast

Many of us assume vitamin D supplementation isn’t necessary. Isn’t spending time outside and eating foods rich in vitamin D enough?

Unfortunately, very few foods have therapeutic levels of vitamin D that will naturally support our health needs. Many people are also spending an increasing amount of time indoors, both working and living. That combination creates a higher risk for lower vitamin D levels.

Let’s take a look at 12 of the most common signs of vitamin D deficiency, plus some tips for boosting your intake.

Note: The following symptoms can also be caused by other medical conditions, so a healthcare professional should be consulted for a proper diagnosis. If you suspect a vitamin D deficiency, your doctor can perform blood tests to measure your vitamin D levels and recommend supplements or dietary changes if necessary.

Aches or Joint Pain

If you’re noticing persistent aches, joint pain, or muscle weakness, it might be caused by low vitamin D levels.

When levels are low, your body can’t absorb calcium and phosphorus as efficiently. This causes an increased risk of symptoms like bone pain, muscle pain, muscle weakness, falls, low bone mass, and even bone fractures.

If left untreated, these symptoms could become later diagnoses of osteomalacia, osteoporosis, and myopathy.

2. Low Energy Levels/Fatigue

Vitamin D can help keep your immune system healthy and your energy levels up. When there is a lack of vitamin D, your energy levels can start to deplete.

If you’re feeling exhausted or more fatigued than usual, it may be worth considering whether you are getting enough of this essential vitamin.

Feelings of fatigue might also come from depression or feelings of sadness that are also common signs of vitamin D deficiency.

3. White Spots or Patches

Not only can you experience white spots or patches on your skin from low levels of vitamin D, you might also notice a dull complexion, less glow, dry or flaky skin on your face or other areas of your body.

The white patches are not typically a cause for concern but a good sign that your body is telling you something is off.

4. Getting Sick All The Time

Vitamin D plays an important role in our immune system. If vitamin D levels are too low, our body’s ability to fight off infections weakens. As you can imagine, this will greatly increase the chance of getting sick. 

You may notice frequent colds, the flu, or respiratory tract infections like bronchitis and pneumonia.

5. Heart Palpitations

Vitamin D has an influence on calcium in the body. Low levels of calcium (hypocalcemia) can cause irregular heartbeat. At a severe level, this could lead to cardiac events.

So, believe it or not, because of its relationship with calcium, low levels of vitamin D can lead to heart palpitations or other heart-related symptoms.

6. Dizzy Spells

Vitamin D has an impact on many bodily functions. One of these is our circadian rhythm, which helps us regulate sleep.

If you are vitamin D deficient, your sleep may be off, too. This can cause feelings of tiredness, fatigue, and even chronic fatigue syndrome. Lack of sleep can cause symptoms of lightheadedness or dizziness, making these another sign of vitamin D deficiency.

7. Weight Gain

Vitamin D is fat-soluble, which means the more body fat you have, the more it gets diluted.

People who are overweight or obese may require more daily vitamin D to make up for this dilution effect. Not to mention, with depression and fatigue being other possible symptoms, it can be difficult to exercise regularly and stay healthy!

8. Weaker Fingernails

There are lots of vitamins that are important for your hair and nails. Vitamin D is one of them.

Low vitamin D levels can make nails feel softer and thinner than usual. The medical term for this is hapalonychia. This can cause your nails to break more easily or split and flake at the end. 

9. Pain in Your Lower Back

You may not have thought lower back pain could be linked to the “sunshine vitamin,” but it can be!

Lower back pain, and bone pain in general, can be a symptom of vitamin D deficiency. Vitamin D helps our body absorb calcium, which helps maintain bone health. Without enough, we start to see decreased muscle strength in the waist, back, and neck.

10. Head Sweating

One of the classic signs of vitamin D deficiency is a sweaty head. Oddly enough, doctors used to ask new mothers about head sweating in their newborns for this very reason.

You should also pay attention to changes in sweating patterns.

11. Gut Issues

Since vitamin D is a fat-soluble vitamin, this means if you have a gastrointestinal condition that affects your ability to absorb fat, you’ll likely have trouble absorbing fat-soluble vitamins like vitamin D.

This includes people with Crohn’s, celiac, or inflammatory bowel diseases.

12. Depression

Vitamin D seems to improve levels of serotonin, a neurotransmitter that has been known to boost your mood.

Studies have shown healthy adults given vitamin D supplements during the cooler months reported greater positive mood than those given a placebo. Vitamin D is important for your mental health!

How to Safely Boost Your Vitamin D Intake

There are a few different ways to improve a vitamin D deficiency. You can choose to get some rays outside, make changes to your diet, or try a supplement. Learn a little more about each option below!

• Sunlight. You probably guessed it, but you can get more of this “sunshine vitamin” from getting outside! Sensible sun exposure is key. Vitamin D production only occurs on unprotected skin. So, you’ll need to expose your arms, legs, abdomen, and back for maximum vitamin D production. That being said, be mindful of your body’s sensitivity to burn. 
• Nutrition. It’s difficult to get your full vitamin D intake through nutrition, but you can find it in certain foods, such as fatty fish (salmon, tuna, mackerel, sardines), fortified milk, cod liver oil, egg yolks, and mushrooms. But remember, less than 10 percent of women over 50 are getting the right amount of vitamin D through their diet.
• Supplements. Vitamin D supplements are an inexpensive and effective way to lower your risk of vitamin D deficiency. Be sure to choose a high-quality vitamin D supplement blended with a non-GMO oil.*

*Always speak with your doctor before starting supplementation.

Being bloated is completely different from actually gaining weight. Most of the time, it’s the result of eating something that causes an inflammatory response, leading to increased gas in your abdomen. (Which is really uncomfortable.)

So, what relieves bloating? Instead of turning to gimmicky supplements and products, let’s dive into the proven strategies to help debloat your tummy quickly.

Here are our six best tips to get rid of the dreaded bloat and prevent it from returning.

1. Drink More Water

What relieves bloating fast? Well, drinking more water is one of the best strategies!

The amount of water you drink in a day is one of the most important aspects of your overall health. If you aren’t drinking enough water, it’s likely contributing to your bloatedness. 

Water helps to flush out toxins and waste from your body through urination, so drinking more fluids will help with digestion. It helps to nix the effects of those salty foods, too.

If you’re wondering how to debloat fast, drinking water is a quick and easy way to do it. Aim for at least eight glasses of water per day.

2. Watch How You Chew

Yep, how you chew makes a difference! Instead of chatting while eating, make a conscious effort to eat slowly. Chewing your food will improve digestion (and satisfaction), so try to only talk in between bites.

Side note: Chewing gum also causes you to swallow a lot of air, which can lead to bloating!

3. Cut Down on Carbs and Sodium

When you’re trying to avoid bloating, there are several foods you may want to stay away from.

Carbs increase fluid retention in your body and can make you feel bloated. To debloat, you can reduce carbohydrates for about a day or two and make the basis of your diet greens and lean proteins.

The same goes for sodium! The recommended daily amount of sodium is 1,500 grams, but the average American consumes 3,400 grams. That’s more than double! Instead of flavoring your food with salt, use herbs, fresh ground pepper, cayenne pepper, or salsa. (But more importantly, be more aware of sodium lurking in surprising places.)

4. Try Yoga

Yoga is one of the best forms of exercise because it is a low-impact, relaxing activity. It also helps aid in digestion and fights bloat!

During yoga, your body moves into shapes that help gas travel through the digestive system, which helps relieve all the pressure you feel in your belly.

Try these 7 Yoga poses to help debloat fast!

5. Take an Epsom Salt Bath

Taking an Epsom salt bath helps pull excess water from your body. Add two cups of Epsom salts (which you can find at your local drugstore) to your running bathwater. Soak in the bath for 20 minutes to reduce bloating, relieve muscle tension, and improve your mood.

6. Go On a Post-Meal Walk

Instead of crashing on the couch after dinner, head outside for some fresh air and healthy movement. No matter the weather, walking after you eat can help your body digest and burn off a few calories.

You can even join my 14 Day Power Walking Challenge!

Are you constantly wondering if you’re getting enough water? Most of us are! And that’s because we all know our body needs water that dehydration can have severe consequences.

There can even be long-term impacts of poor hydration. Chronic dehydration may expedite aging processes and increase the risk of diseases. It can also cause unclear thinking, irregular moods, elevated body temperature, kidney stones and more. 

Check out these 9 easy tips for drinking more water daily.  

1. DIY A Marked Goal Water Bottle

If you have trouble gulping the good stuff, here is my all-time favorite hydration hack! All you need is a water bottle and a permanent marker.

Do your best to find a 32-ounce see-through plastic water bottle or the biggest size you can find. Mine looks like a glass mason jar, but it’s plastic. Also, I’ve found that I always drink more water if it’s out of a straw. Mark it with the marker to create a visual reminder of how much you are sipping.

2. Keep Water On Hand

This goes along with the DIY water bottle; carry water with you during the day. I personally refuse to spend $7 on a bottle of water, and I don’t want the plastic waste. So I carry my stainless steel reusable water bottle with me in my car, to the gym and when I travel. This makes it easy for me to reach my daily water intake. 

3. Drink Fruit Infused Water

One of the biggest complaints about water is that it’s boring. So add some flavor to your water. There are some health benefits to fruit-infused water. By adding fresh fruit like orange, lemon and lime slices, you’ll get some of the nutritional properties plus it tastes refreshing. And veggies are also water rich foods. A glass of cucumber water is refreshing. Also, try adding herbs like mint or rosemary since herbs have health benefits too. 

4. Start Your Day With 12 Ounces Of Water

You say to yourself that coffee is just water with caffeine but not really. Coffee vs water in the morning has been talked about by many nutritionists. The health benefits of drinking water in the morning are well documented. If you can flush your system with water before coffee, you will feel more awake.

I personally add a scoop of green nutrition powder my 12 oz of water first thing in the morning and I infuse my body with nutrients.

5. Drink Sparkling Water

If you need a little pizazz in your water, try sparkling water. If you are a soda drinker, ditch the soft drinks and try a good sparkling water. It satisfies your need for something different and there are many good brands on the market.

6. Drink A Glass Of Water Before Every Meal

I’ve been trying to do this for years. I just fill up an eight to 10 oz glass of water and gulp it down before my meals. Studies show it will curb your hunger and you’ll consume fewer calories.  And, this small step will make it easier to reach your daily water goal. 

7. Eat Your Water

Did you know that many fruits and vegetables are mostly water? That’s right, fruits and veggies are water-rich foods. Watermelon is 92% water. Cantaloupe is 90% water. Oranges are 88% water. And veggies like cucumbers, celery and zucchini are mostly water. Plus, when you eat real fruits and veggies, you get the benefits of vitamins, minerals and fiber while improving your daily fluid intake. It’s a win-win!

Try these healthy anti-inflammatory foods for some inspiration!

8. Set Reminders

In our digital world today, setting reminders on your phone is an easy hack to remind you to stand up and get a glass of water. Plus you’ll benefit from a few extra steps away from your computer or chair. 

9. Workout More Often

It is way easier to drink water when doing physical activity. Your heart rate is up, you are sweating and your body naturally craves water. On the days I workout, I will drink 24 ounces of water just during my workout and that is a game changer. 

Keep your joints healthy is key to staying mobile and not experiencing pain as you age.  Although you may not be able to prevent all join injuries or arthritis, there are many things you can start doing today to help keep your joints healthy.

When you’re on a mission for how to keep your joints healthy, eating the right healthy foods matters. Researchers have identified that many foods found in the Mediterranean diet can help combat inflammation, which is a major cause of arthritis-related joint pain.

1. Salmon

Salmon is rich in omega-3 fatty acids, which help reduce inflammation in joints, easing pain and promoting flexibility.

Try making this light but satisfying Teriyaki Salmon Salad or this easy Foil Packet Grilled Salmon & Veggies.

2. Berries

Berries are packed with antioxidants and vitamin C, which help protect joint tissues from oxidative stress and support collagen synthesis for joint strength.

I enjoy eating my berries in the morning in this Berry Light Breakfast Smoothie.

3. Avocado

Avocado is loaded with monounsaturated fats and potassium, providing anti-inflammatory properties that alleviate joint pain and stiffness.

You’ll love this twist on a classic sandwich Avocado Tuna Salad sandwich, my favorite homemade guacamole, or these Healthy Salmon Avocado Boats.

4. Spinach

Spinach is abundant in vitamins C and K, crucial for maintaining strong and healthy bones, ultimately supporting joint integrity.

If you want to sneak spinach into a dish, try this Sweet Potato Spinach Lasagna. The whole family will love it.

5. Tuna

Tuna is a great source of vitamin D, which aids in calcium absorption, contributing to bone health and reducing the risk of joint deterioration.

Turmeric Tuna Boats is a fun lunch or appetizer that combines 2 of our anti-inflammatory foods.

6. Almonds

Almonds are high in vitamin E and manganese, both essential for cartilage repair and protecting joints from oxidative damage.

Grab a handful of these satisfying nuts or try using almond flour when you’re baking.

7. Turmeric

Turmeric contains curcumin, a potent anti-inflammatory compound that can help alleviate joint pain and swelling, enhancing overall joint health and mobility.

My favorite way to eat turmeric is actually to drink it. Try this Creamy Turmeric Golden Milk and you won’t be sorry!

8. Olive oil

Olive oil is rich in monounsaturated fats and polyphenols, known for their anti-inflammatory properties, which can help reduce joint pain and inflammation.

Easy to cook with daily but if you want to up your olive game, try this nummy Olive Tapenade the next time you need a midnight snack.

9. Sardines

Sardines are a fantastic source of omega-3 fatty acids, EPA, and DHA, which have been shown to alleviate joint stiffness and improve overall joint health.

Sardines are typically a love-it-or-hate-it fish but the health benefits make it worth incorporating into your diet when you can!

10. Kale

Kale is packed with vitamin C, beta-carotene, and calcium, essential nutrients that support collagen production, strengthen bones, and protect joint tissues from damage.

Kale is easy to incorporate into your salad but if you are looking for a warming, hearty option try this Creamy Sausage and Kale Soup (husband approved.)

Sugar is everywhere! Use my six tips to cut sugar out of your life for good in a smart, sustainable way.

Learn how to reduce your sugar intake through practical ideas and healthy swaps. You can implement these ideas gradually over a few days so you aren’t going cold turkey.

I promise you can shake your sweet tooth with the right tools!

1. Drink More Water Every Day

When you’re dehydrated, the body often confuses this with hunger, which makes you more likely to overeat or reach for unhealthy food choices. If you’re having a sudden unhealthy craving or pang of hunger, you may just be thirsty!

Use these tips to drink more water to feel full and flush out excess sugar from your body, plus, keep hunger cravings at bay.

2. Eat More Satisfying Foods to Stay Full

If your meals are satisfying, you will be less likely to feel the need for the sweet stuff. Eat healthier foods that make you feel full and satisfied when you’re finished.

Great examples are baked potatoes, beans, peas, chickpeas, lentils, whole fruits and vegetables, eggs, nuts, lean meats, poultry and fish, plus, high-fiber foods.

You’ll notice less cravings, and better control over your willpower.

3. Look for Hidden Sugars Under Misleading Names

While cake and ice cream are obvious sugar offenders, you may be missing plenty of other sugary culprits. Just because the packaging says it’s “healthy,” doesn’t mean it is!

Don’t believe me? Foods like pop tarts and breakfast cereals have been banned in European countries, yet get marketed as healthy choices here in the United States.

You should also be a nutrition label investigator! If you read words like evaporated cane juice, high fructose corn syrup, dextrose, glucose, and sucrose, you’ll know there are sneaky sugar ingredients included.

4. Look for Sugar in Your Drinks

Don’t forget about liquid sugars! Sweetened waters, fizzy sodas, fruit juice, or dessert-like coffee beverages, will raise your blood sugar levels and then trigger your brain to crave even more sugar.

I prefer to mix up my water intake with sparkling water, homemade fruit-infused waters, or healthy tea.

5. Avoid Sugary Snack Sabotage 

Don’t let the afternoon pick me up craving ruin your healthy day. Your body is telling you it needs an energy boost, but unhealthy sugary snack isn’t the way to go. Instead, focus on a healthy snack option like fresh fruit, dark chocolate, homemade snack bars, or a smoothie.

6. Avoid Simple Carbs

Simple carbohydrates serve as sugar for the body. You should first identify all the refined foods in your diet (think about pastas, breads, and chips) and then try to eliminate and replace them with a better alternative.

You can try swapping pasta with zucchini noodles, or sandwiches for lettuce wraps.

Additional Tips For Your Sugar Detox

While you’re on your sugar-detox journey, keep these additional tips in mind!

• Mindset is key. Quitting takes time because you need a few days to adjust, crave less sugar, and develop healthy habits. Give yourself grace! No one is perfect, and it’s OK to slip up.
• Keep yourself distracted. Do something new or fun on the days you plan to reduce sugar. Swap in a new workout or activity to keep yourself busy and moving.
• Reward yourself. Find a reward that’s not food related, like a self care reward you can look forward to!
• Make food at home whenever possible. Making your own food is the easiest way to control the quality of the ingredients. Avoid those extra processed sugars by cooking at home instead.

Remember, a sugar detox is more than just quitting sugar cold turkey! It’s about learning what causes your body to crave sugar in the first place and incorporating healthy habits for long-lasting change.

As a certified personal trainer, I can attest to the vital role protein plays, especially for women in their mid-life years. I am constantly reminding midlife women to eat more protein because it has such a profound impact on their life.

What exactly can protein do for you? I’m breaking down the top 10 reasons protein is essential for women midlife below!

1. Muscle Mass Preservation

As we age, we naturally start to lose muscle mass, a process known as sarcopenia. Protein intake becomes critical to help preserve muscle mass, which is essential for maintaining strength, mobility, and overall functional independence.

2. Metabolism Support

Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing it. This can be particularly beneficial for women in mid-life who may experience a slowdown in metabolism.

You should also explore the best ways to increase metabolism after 50.

3. Bone Health

Adequate protein intake is associated with better bone health. Since women are at a higher risk of osteoporosis as they age, ensuring sufficient protein intake can help support bone density and reduce the risk of fractures.

4. Hormonal Balance

Protein is crucial for hormone synthesis and regulation. Hormonal changes during menopause can affect metabolism and body composition, making protein intake even more important for maintaining hormonal balance.

5. Blood Sugar Regulation

Including protein in meals can help stabilize blood sugar levels, which is essential for managing energy levels, mood, and preventing insulin resistance.

Check out the foods that also help lower your blood sugar naturally.

6. Satiety and Weight Management

Protein-rich foods are more filling and can help control appetite and reduce cravings, which can be beneficial for women navigating weight management challenges during mid-life.

7. Muscle Recovery and Repair

Whether engaging in resistance training or simply daily activities, protein is essential for muscle recovery and repair, supporting overall physical function and reducing the risk of injury.

8. Skin Health

Protein is essential for collagen synthesis, which helps maintain skin elasticity and firmness. Ensuring adequate protein intake can contribute to healthier skin as women age.

9. Immune Function

Protein plays a role in immune function, helping to produce antibodies and supporting the body’s defense against infections and illnesses, which becomes increasingly important as we age.

10. Nutrient Absorption

Protein facilitates the absorption of essential nutrients, including vitamins and minerals, ensuring optimal nutrient utilization for overall health and well-being.

Protein plays a vital role is your life, especially as you get older! Add more healthy protein to your diet to increase your muscle strength and energy, plus all the other benefits listed above!

In this article, I explore nine signs that indicate your body may be lacking sufficient magnesium. Magnesium is an essential mineral involved in numerous bodily functions, and its deficiency can manifest in various symptoms affecting overall health and wellbeing.

1. Muscle Cramps and Spasms

Muscle cramps and spasms are often signs of magnesium deficiency, as magnesium plays a crucial role in muscle contraction and relaxation. When magnesium levels are low, muscles may become more prone to involuntary contractions, leading to cramps and spasms.

2. Fatigue and Weakness

Feeling constantly tired and weak could be a sign of magnesium deficiency. Magnesium is involved in energy production within cells, and inadequate levels may result in decreased energy levels and overall weakness.

3. Anxiety and Depression

Low magnesium levels have been linked to increased risk of anxiety and depression. Magnesium plays a role in neurotransmitter function and mood regulation, so insufficient magnesium may contribute to feelings of anxiety and depression.

4. Insomnia and Sleep Issues

Trouble sleeping or insomnia may indicate magnesium deficiency, as magnesium is involved in the regulation of sleep-wake cycles and relaxation. Low magnesium levels may disrupt sleep patterns and lead to difficulty falling asleep or staying asleep.

You can also explore my tips for getting better sleep each night.

5. Irregular Heartbeat

Irregular heartbeat or heart palpitations can be associated with magnesium deficiency. Magnesium is essential for proper heart function, and inadequate levels may disrupt the electrical activity of the heart, leading to palpitations or irregular heartbeats.

6. Migraines and Headaches

Migraines and headaches may occur more frequently in individuals with magnesium deficiency. Magnesium helps regulate neurotransmitters and blood vessel function, so low levels of magnesium may contribute to the onset of migraines and headaches.

7. High Blood Pressure

High blood pressure, or hypertension, can be linked to magnesium deficiency. Magnesium plays a role in relaxing blood vessels and regulating blood pressure, so inadequate magnesium levels may contribute to elevated blood pressure.

8. Digestive Issues

Digestive issues such as constipation and bloating may indicate magnesium deficiency. Magnesium helps regulate muscle contractions in the digestive tract and supports bowel movements, so low levels of magnesium may lead to digestive discomfort.

These yoga poses for digestion can also help if you’re experiencing issues!

9. Numbness and Tingling

Numbness and tingling sensations in the body may be a sign of magnesium deficiency. Magnesium is involved in nerve function and transmission, so insufficient magnesium levels may affect nerve signaling and lead to sensations of numbness and tingling.

If you are experiencing any of the symptoms listed above, it’s time to check in with your body!