All about each symptom of menopause

How to Cope with Difficulty Concentrating

During menopause, many women report difficulty concentrating on both simple and complex tasks. During this time, sex hormone levels such as estrogen are fluctuating and affecting your brain chemistry. Neurotransmitters that help you focus and enjoy your personal and professional life decrease, while stress hormones tend to increase. Anxiety, fatigue, and boredom can result from these dramatic shifts and make it difficult to focus. The good news is that there are many ways to reestablish your keen and sharp cognitive abilities so that you can absorb as much information as possible. Enjoy your renewed sense of diligence.

How to Cope with Difficulty Concentrating

Adequate Sleep

Ensure that you get the perfect amount of sleep to remain engaged throughout the day. While too little sleep can cause disinterest, forgetfulness, and sluggishness, too much sleep can result in laziness and distraction. The optimal amount of sleep is around eight hours per night on a regular sleep pattern. This gets your body used to a rhythm so that your brain knows when it is crucial to focus and when it is necessary to sleep. If you dream well at night, you will be less likely to daydream.

Meditation

Meditation is a useful way in which people relax their minds and develop a deeper sense of focus and awareness. For the experienced meditator, thoughts and worries do not have the strength to divert her attention from immediate matters. Anyone can meditate, and whoever does so can experience this ability to “be present” and enjoy even the most mundane tasks. Try starting with 20 minutes of meditation per day. With ambient music, closed eyes, and deep breathing seek to release your concerns and absorb positive energy.

Exercise

When you exercise, it improves oxygen flow to the brain, which directly addresses difficulty concentrating. Try to exercise for around 3 hours each week to keep your body alert and awake. This can be cardio, aerobics class, or even gentle weight training. Also, when you are at work, find ways to get up and walk around, even if it's just laps around the office or a trip to water cooler.

Ginkgo

This is an ancient remedy for improving memory and focus. This traditional medicinal herb is embraced to this day for its scientifically backed ability to sharpen cognitive functioning. The leaves of this plant contain 40 components, one of which is flavonoids, strong antioxidants that prevent free radical damage in the body and brain. The other is terpenoids, such as ginkgolides, which dilate blood vessels, thereby improving circulation and concentration.

It may be hard to overcome difficulty concentrating, but it is not impossible. These solutions are known by individuals and professionals alike to improve mental astuteness and defeat even the strongest distractions. Whether it's an herb that's been used for millennia or a brisk jog in the park, these remedies are known to help women cope with difficulty concentrating.

Difficulty Concentrating: How to Survive the Work Day

Difficulty concentration can be a difficult menopausal symptom to manage in the office or workplace.

Sources:
  • Hölzel, B.K. et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry research, 191(1), 36-43. doi: 10.1016/j.pscychresns.2010.08.006
  • National Institute of Mental Health. (n.d.). What is Anxiety Disorder? Retrieved May 13, 2014, from http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
  • National Institute of Mental Health. (2012). What is Attention Deficit Disorder? Retrieved May 13, 2014, from http://www.nimh.nih.gov/health/publications/attention-deficit-hyperactivity-disorder/index.shtml?utm_source=REFERENCES_R7
  • University of Maryland Medical Center. (2010). Ginkgo Biloba. Retrieved May 13, 2014, from http://umm.edu/health/medical/altmed/herb/ginkgo-biloba