EP.109/ Five Fatigue and Brain Fog Hacks for Endometriosis
Brain fog and fatigue.
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These are two of the biggest symptoms you guys tell me you suffer with and they’re two symptoms that I found hardest to shake, whilst my symptoms have dramatically improved, they are the two that I sometimes need some extra help with.
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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If you feel like you need more support with managing endometriosis, you can join Your EndoLife Coaching Programme. A 1-to-1 three month health and life coaching programme to help you thrive with endometriosis. To find out more about the programme and to discuss whether it could be right for you, email me at hello@thisendolife.com or visit my website.
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My free guide ‘Managing Endometriosis Naturally’ is perfect for anyone just starting out on this journey of managing and reducing their symptoms. Download here.
My free Endometriosis Diet Grocery List is a pdf list that includes all the foods I buy on a monthly basis, categorised into easy sections. I share my personal endometriosis diet plan, free recipe resources, recommendations to help you get started with the endometriosis diet and nutrition tips. Download here.
My free “Endometriosis Symptom Tracker” could help you begin to understand the subtle patterns in your endometriosis symptoms. As always, this guide doesn’t replace your medical treatment and is not intended to treat or cure endometriosis, but provides you with options that helped me to live well with endometriosis. Download here.