If you have ever experienced brain fog you know how challenging and bewildering it can be. It’s not just walking into a room and forgetting what you came in there for. It’s also being unable to remember words and names, not being able to think clearly or make decisions, and being unable to concentrate. It can feel like you are in the early stages of dementia.
Brain fog affects a lot of women at midlife, and when you’re working at a senior level in an organization it is the last thing you need. The reason it happens is complex. It is partly hormonal, partly contextual, partly secondary to other symptoms such as poor sleep or stress. I will be sharing some tips with you for blowing away the brain fog and supporting your brain to function effectively.
Pat begins the show talking about the transition into autumn and the difficulties her body has during this season. She segways into news in the media on menopause. Pat offered videos from youtube and tedtalks that focused on the early stages of menopause and also the biology of it. Pat also referred to a video that discussed how menopause can affect the brain. Before the break Pat mentioned a video from Youtube that teaches women how to properly do kegel exercise
Coming back from the back Pat talked about previous episodes and the powerful guests that have come one the show. She segwayed the conversation onto what is Brain Fog? Pat described it as a poor cognitive function. She talked about how the symptoms can be found in people who’ve tested positive for COVID. Pat discussed the ways the brain is used to being stimulated and how locked down can affect the brain. Before the break, Pat talked about what happens when people experience brain fog. She talks about the lack of memory and imparied language.
Coming back from the break, Pat talks about ways to help your brain during menopause. She mentions that a good diet can improve symptoms. She suggested eating a Mediterranean diet because of their high fruit and veggie content. She also warns her audience not to indulge in too much fruit because of the natural sugar. Pat mentions the benefits of essential fatty acids, lean protein, and vegetables. Before the break Pat added another suggestion to help with menopause symptoms. She recommended her audience to have a healthy sleep cycle.
After the break, Pat gave her top tips for brain fog. She advises women to acknowledge that brain fog is a thing and that there's a storm going on with your hormones. She also adds not to get over stressed and to stay educated on the topic so you can pass along the knowledge to other women. Pat also mentions to avoid caffeine in the later hours because it can linger in your system for eight hours.
00:00:29.160 --> 00:00:43.110 Pat Duckworth: Good afternoon, if you're in the UK good morning if you're in America, good evening if you're in India and welcome to the hot women rock radio show empowering women leaders at menopause.
00:00:43.530 --> 00:00:53.580 Pat Duckworth: So here we are another week gone by and we're willing to Sep tember now, I just want that, just a quick check in how you're feeling.
00:00:54.240 --> 00:01:01.920 Pat Duckworth: I know I always find September and October that transition into into all term or the fall.
00:01:02.700 --> 00:01:13.260 Pat Duckworth: is a bit difficult this is, when my system starts to shut down and hibernate i'm fine once we get to the winter, but it's this transition phase, I find.
00:01:13.710 --> 00:01:29.640 Pat Duckworth: A little bit trickier and certainly here in the UK, a lot more people now are going back to the office after whole lockdown thing of the past 18 months there's more people on public transport more people on the two more people in the offices.
00:01:30.810 --> 00:01:42.090 Pat Duckworth: And I just wonder how that feels because for some women at menopause being able to work from home has been a real bonus you haven't got the stress of the commute.
00:01:42.600 --> 00:01:56.340 Pat Duckworth: it's been possible to regulate your environment at home, keeping a temperature right able to go to the bathroom whenever you want to able to get a drink of water whenever you want, so those have been real bonuses.
00:01:57.000 --> 00:02:04.800 Pat Duckworth: But on the other side is not being with other people perhaps a bit of anxiety about whether you're doing the right things, or not.
00:02:05.280 --> 00:02:17.130 Pat Duckworth: So there's been a bit of a balance there and i'd love to hear from you in comments right, how is getting back to work for you, how is alton view house the full for you.
00:02:17.820 --> 00:02:23.730 Pat Duckworth: Is it a good thing or bad thing, and of course there are no good things or bad things except what our brains make often.
00:02:24.570 --> 00:02:32.160 Pat Duckworth: But it's an interesting time, I think, as people are getting back to whatever normal looks like now.
00:02:32.910 --> 00:02:46.440 Pat Duckworth: And for me normal today is that i'm in the virtual talk radio dot nyc studio all on my own is my choice because today, I wanted to talk about brain fog.
00:02:47.370 --> 00:02:56.310 Pat Duckworth: yeah if you're in menopause you probably know what i'm talking about but i'll talk a lot more about that about what brain fog is and how it can affect you.
00:02:56.760 --> 00:03:04.740 Pat Duckworth: And what you can do to deal with it, what are some top tips for clearing away blowing away the brain fog.
00:03:05.700 --> 00:03:15.120 Pat Duckworth: But before that now normally at this stage i'm talking about what's in the press what's in the media and over the last week or so about men or pause.
00:03:15.840 --> 00:03:26.490 Pat Duckworth: A couple weeks ago I talked about some good books about menopause that you might find useful, and today I thought would be really good to talk about some videos you might think.
00:03:27.150 --> 00:03:36.870 Pat Duckworth: Oh, I don't want to read another book, I just want somebody to tell me what's going on, give me some information, something I can just listen to, or I can watch so.
00:03:37.380 --> 00:03:45.720 Pat Duckworth: i'm all about the videos when i'm running courses, whether they're online or in person, whether they're to women's groups or two businesses.
00:03:46.320 --> 00:03:54.720 Pat Duckworth: I show clips of videos to give some other voices and other opinions about what's going on and I can't be a specialist.
00:03:55.080 --> 00:04:01.830 Pat Duckworth: across this field, so I like to bring in other specialists and that's really easy when you can find them in a video.
00:04:02.340 --> 00:04:09.420 Pat Duckworth: So what videos will be good, let me give you my list so starting off if you're still.
00:04:09.930 --> 00:04:18.540 Pat Duckworth: kind of in the early stages of wondering about perimenopause what it is those years leading up to menopause and what's going on at menopause.
00:04:19.320 --> 00:04:29.520 Pat Duckworth: I mentioned this, when I was talking about books there's a Ted talk so if you go to ted.com there's a Ted talk by Jen gunter that's je.
00:04:30.060 --> 00:04:45.000 Pat Duckworth: je N and gunter gpu in T are so if you just go to tech.com and in the search put in that name I will put some links on the Facebook page and gas so find that and i'll put some of these links there.
00:04:45.600 --> 00:04:56.670 Pat Duckworth: And it's only a five minute video it's not going to take up a lot of your time, but she taught through the biology of monopoles what's that you know it's just a normal transition.
00:04:57.060 --> 00:05:16.170 Pat Duckworth: And she shares some of her tips for the best things you can do and not do to reduce the symptoms of menopause so if you're looking for something basic level what's going on, what can I expect, what can I do about it, then that five minute video is a good starter.
00:05:17.730 --> 00:05:30.060 Pat Duckworth: Now, several months ago I don't know about you, but during the whole lockdown thing I lost all track of time months I can't tell you what years things happened in anymore, but anyway, some time ago.
00:05:30.630 --> 00:05:41.520 Pat Duckworth: I interview the lovely Dr mesh seibel and now he's based in Boston and he's a doctor who specializes in menopause and helping women through menopause.
00:05:42.390 --> 00:05:49.230 Pat Duckworth: he's got an interesting backstory of helping his wife, when she discovered that she got the bracket gene and.
00:05:49.770 --> 00:05:58.920 Pat Duckworth: In her early 40s decided to have a hysterectomy and that's when he flipped from working infertility to working in menopause.
00:05:59.340 --> 00:06:07.680 Pat Duckworth: Now I love is very practical approach, so I interviewed him and i've got that video on YouTube.
00:06:08.130 --> 00:06:21.300 Pat Duckworth: Because a lot of women are confused about whether they should take hormone therapy hormone replacement therapy or not and understanding bio identical hormone therapy as well.
00:06:21.810 --> 00:06:33.870 Pat Duckworth: And he talks about it very practically and holistically really giving some great advice he's helped over 10,000 women feel better look better in menopause.
00:06:34.500 --> 00:06:44.490 Pat Duckworth: he's a 26 year Harvard Medical School faculty Member he's the author of many books, including the eastern window the Easter vigil fix.
00:06:45.030 --> 00:07:03.510 Pat Duckworth: And he's the founding publisher of the hot years magazine a digital magazine for midlife women so he talks to me about menopause symptoms and options for treatment, so if you're confused by the whole hormone debate it's a really good interview to have a watch and listen to.
00:07:06.210 --> 00:07:16.740 Pat Duckworth: Now some women worry about their brains at menopause and that's why we're going to be talking about brain fog, you know what is going on with our brains that men are pause.
00:07:17.280 --> 00:07:29.670 Pat Duckworth: Now there's another Ted talk so Ted calm and it's by a neuroscientist called Lisa moscone so that's Elia say and moscone and see an eye.
00:07:30.180 --> 00:07:33.480 Pat Duckworth: And it's a talk about how many couples affects the brain.
00:07:34.320 --> 00:07:42.990 Pat Duckworth: Now, when a person is affecting your brain when you go to ten.com just type in menopause and these two talks that i've already mentioned will just pop up for you.
00:07:43.500 --> 00:07:52.920 Pat Duckworth: But Lisa moscone is talking about how many apples affects the brain and it's a really interesting tool it's about I don't know 15 minutes.
00:07:53.850 --> 00:08:05.670 Pat Duckworth: Just many of the symptoms have been pause including hot flashes night sweats insomnia memory lapses Depression and anxiety starts in the brain and.
00:08:06.300 --> 00:08:13.290 Pat Duckworth: Because, as women, our brains rely a lot on the effect of estrogen on different parts of the brain.
00:08:13.830 --> 00:08:21.330 Pat Duckworth: Then, as we go into perimenopause and menopause and we've got this estrogen it affects how our brains work.
00:08:21.720 --> 00:08:30.600 Pat Duckworth: Now there's not a lot of research into this, but Lisa moscone is doing that research and saying what's happening to the structure of the brain could.
00:08:31.020 --> 00:08:42.000 Pat Duckworth: Having hormone therapy and estrogen as a supplement help us with our brain function now, if you do watch this video please watch it all the way through.
00:08:42.390 --> 00:08:56.700 Pat Duckworth: because she talks about dementia and how women are more prone to having dementia, so that can get a bit scary but watch it to the end because she gives you some really good information.
00:08:57.090 --> 00:09:10.440 Pat Duckworth: That you'll find really helpful so don't get frightened by it it's about being informed and knowing what you need to do because of what's happening to your brain at medicals so that's another Ted talk by Lisa moscone.
00:09:11.850 --> 00:09:23.550 Pat Duckworth: stay with the subject of the brain and not specifically about menopause, but a lot of women can experience low mood depression at menopause.
00:09:24.120 --> 00:09:41.040 Pat Duckworth: there's a doctor in America called Dr Michael YAP co that's why a pk Oh, and he talks about how to recover from depression so he's a depression expert is a clinical psychologist and he uses hypnotherapy.
00:09:41.520 --> 00:09:54.660 Pat Duckworth: that's why I got interested in him, because that is one of the modalities that I use and he turns on research and shares his insights from 40 years of working with people suffering from.
00:09:55.230 --> 00:10:04.800 Pat Duckworth: Depression and he talks about the role of antidepressants but he also talks about developing the skills that you need.
00:10:05.160 --> 00:10:17.670 Pat Duckworth: For life skills that you need to overcome depression so it's a really interesting talk, he has got a very slow voice so you can understand how he became a hypnotist.
00:10:18.510 --> 00:10:31.380 Pat Duckworth: But it's really good it's a really good talk it's on YouTube, but you can go to his website, if you go to the Michael yep co website, you will find his video there on recovering from depression.
00:10:33.810 --> 00:10:43.080 Pat Duckworth: The next time is definitely to cheer you up if you go to YouTube and you type in qigong exercises that's ke ll.
00:10:44.160 --> 00:10:48.750 Pat Duckworth: For those of you who have had children or you've had problem with.
00:10:50.070 --> 00:11:11.580 Pat Duckworth: Your I don't know how to say the word i'm just trying to think of acid problems with leakage you'll regenerate leakage let's put it that way, and then you will come across qigong exercises and there to strengthen your pelvic floor so that your muscles are much better.
00:11:12.780 --> 00:11:25.830 Pat Duckworth: holding it all in so qigong exercises are important many different stages in our lives now if you type qigong exercises into YouTube there are hundreds of results.
00:11:26.190 --> 00:11:37.380 Pat Duckworth: One that I really love that makes me laugh is by pamela pumpkin not her real name, but if you type in pamela pumpkin and key eagles, you will find her video.
00:11:38.400 --> 00:11:47.100 Pat Duckworth: she's telling you all the right things to do, but if you see the look on her face she's doing it, and the two women in the background to a doing the exercises.
00:11:47.490 --> 00:11:56.640 Pat Duckworth: It is absolutely hilarious and you have to be sure that you've done your key exercises, so you don't want yourself laughing when you're watching it.
00:11:56.910 --> 00:12:10.980 Pat Duckworth: So yep there's lots of videos about key goals and why they're important and how you can do them it's not that tough to do them but it's bit tougher to do them right, but if you want a laugh at the same time pamela pumpkin.
00:12:11.970 --> 00:12:16.290 Pat Duckworth: My next one, I think I should have chosen people with easier names there's.
00:12:17.040 --> 00:12:28.350 Pat Duckworth: Some of you will know if you've been listening to this program a frequently that I specialize in menopause in the workplace talking to employers and organizations about.
00:12:28.830 --> 00:12:42.810 Pat Duckworth: How they can support women in the workplace, so there is a really good video again it's another Ted talk go to ted.com by Andrea back of it so that's be E R ch O w it said.
00:12:43.200 --> 00:12:46.920 Pat Duckworth: Again, if you just try men type multiples into.
00:12:47.700 --> 00:12:54.900 Pat Duckworth: ted.com This is one the ones that will come up and she talks about the link between menopause and gender inequality at work.
00:12:55.110 --> 00:13:02.310 Pat Duckworth: So it's very dear to my heart, she gives really practical advice on how to create a menopause friendly work culture.
00:13:02.610 --> 00:13:10.740 Pat Duckworth: That supports Gender Equality and Diversity and retention in the workplace, so many women 25% of women.
00:13:11.070 --> 00:13:19.290 Pat Duckworth: Think about leaving their jobs during menopause because they just don't feel well and that's a huge loss of knowledge and experience with the workplace.
00:13:19.710 --> 00:13:31.410 Pat Duckworth: So Andrea berkovitz really good there's another YouTube video again about menopause in the workplace, this is a lot longer, and it has a lot more research in it, I found it really helpful.
00:13:31.950 --> 00:13:42.360 Pat Duckworth: By Joe Lewis so her surname is B R E w is it's on YouTube and she works for the Open University she's a professor there.
00:13:42.660 --> 00:13:56.220 Pat Duckworth: And she's talking about menopause in the workplace and she calls for employers to pay careful attention to the menopause as it affects the fastest growing demographic in the workplace and women over 50.
00:13:56.790 --> 00:14:07.140 Pat Duckworth: Globally, are the fastest growing demographic in the workplace, so it's about turning ideas into solutions that benefit people business and society.
00:14:07.620 --> 00:14:17.130 Pat Duckworth: So it's a quick rundown and I will put those links on Facebook under the recording for this, so that you will be able to find them again.
00:14:17.520 --> 00:14:34.410 Pat Duckworth: So, after the break i'm going to be talking about brain fog what it is why it happens, what you can do about it, this is essential listening so join me after the break to learn everything you need to know about brain fog see after the break.
00:16:47.040 --> 00:16:58.050 Pat Duckworth: Welcome back to the hot women rock radio show and pairing women leaders at menopause so you're watching on Facebook, you can see, I am in the virtual studio or my own this week.
00:16:58.410 --> 00:17:07.140 Pat Duckworth: But in previous weeks I have had some fantastic guests and we talked about a wide range of subjects around midlife and menopause.
00:17:07.830 --> 00:17:16.800 Pat Duckworth: Because life can be messy at this stage of life, so we talked about seven sermons but we've also talked about early men or pause.
00:17:17.400 --> 00:17:22.950 Pat Duckworth: Domestic violence we've talked about cancer and managing stress.
00:17:23.670 --> 00:17:31.950 Pat Duckworth: we've talked about a whole range of subjects if you've missed any of those you can always go to the top radio dot nyc website.
00:17:32.370 --> 00:17:44.460 Pat Duckworth: And look for the show hot women rock and you will find all the recordings there, including like the prices and the transcription all the information is there, so if you've missed anything.
00:17:44.790 --> 00:17:48.120 Pat Duckworth: There have been some great guests, and I hope you'll go find them.
00:17:48.660 --> 00:18:03.420 Pat Duckworth: So, but today at all on my own in the fog talking about brain fog and I suddenly just remember to turn my light on so you could actually see me and women at menopause will understand, we don't always remember to do things.
00:18:04.410 --> 00:18:21.090 Pat Duckworth: So what is brain fog it's often not talks about until you're actually experiencing it so when I was in my late 40s I was working in Central London, so I was commuting two hours each way a day.
00:18:21.630 --> 00:18:36.750 Pat Duckworth: I was doing a very responsible job I will studying for an MBA there was a lot going on and, of course, you know home my son was in his teens getting ready to leave home and go to university.
00:18:37.650 --> 00:18:47.640 Pat Duckworth: You know my mother was getting older and needing more help this is that this is a landscape of being a woman in midlife there is all sorts of stuff going on.
00:18:48.210 --> 00:18:58.860 Pat Duckworth: Anyway, I started to feel like I needed a new pair of glasses, I had started wearing glasses by them, but it was like the world has gone out of focus.
00:18:59.370 --> 00:19:06.000 Pat Duckworth: And I couldn't work it out, sometimes in the office I kind of shake my head to try and clear it.
00:19:06.480 --> 00:19:18.960 Pat Duckworth: Because I just didn't understand why I wasn't thinking as clearly as I used to and it's easy to put it down to stress and think well i've got a lot going on, of course I can't think as clearly as I used to.
00:19:19.830 --> 00:19:30.120 Pat Duckworth: Yet, and it is a symptom of menopause once you're in your perimenopause, that is, the years leading up to menopause when your hormones are reducing.
00:19:30.480 --> 00:19:36.600 Pat Duckworth: This is one of the symptoms, that you can experience and it can be a bit scary because you start to think.
00:19:37.170 --> 00:19:46.860 Pat Duckworth: As I mentioned just before the break you know, am I going into dementia, because my brain just doesn't feel the way it used to so.
00:19:47.400 --> 00:19:57.930 Pat Duckworth: I just want to demystify what is going on with brain fog how it feels why it happens on what you can do so let's have a look at it, as what's happening.
00:19:58.380 --> 00:20:09.360 Pat Duckworth: So, first of all, it isn't a sickness it's not a medical condition, where you would go off to your doctor and he is brain fog, this is what we need to do it's not that.
00:20:10.410 --> 00:20:17.400 Pat Duckworth: it's a poor cognitive functions, so your brain is just not working as well as it used to do.
00:20:19.380 --> 00:20:31.410 Pat Duckworth: So it can be a symptom of been a pause and there can be other reasons for it, it certainly has come up as a symptom of people who have had covert.
00:20:32.340 --> 00:20:44.520 Pat Duckworth: So, men and women may find that they're experiencing brain fog if they've had covert and that's to do with kind of inflammation that occurs after you've had a virus.
00:20:44.970 --> 00:20:55.470 Pat Duckworth: And how that affects the brain i'm not a doctor i'm not talking a lot about that, but if you put it in as a symptom of covert or post Kofi, you will find it there.
00:20:56.310 --> 00:21:09.780 Pat Duckworth: It can be a symptom of anxiety because your brain is just not operating as well as it used to now again if we take the past 18 months there's been a lot of stress and anxiety around.
00:21:10.710 --> 00:21:19.500 Pat Duckworth: carpool that with us being in different stages of lockdown so our brains are used to being stimulated were used to being around people.
00:21:19.950 --> 00:21:26.610 Pat Duckworth: were used to traveling and going seeing new things and new places and suddenly a lot of that was taken away.
00:21:27.270 --> 00:21:41.250 Pat Duckworth: And so, our brains weren't getting stimulation that they needed so a lot more people now experiencing brain fog, as in their brains just aren't working as well, because they haven't had the stimulation that they had.
00:21:42.600 --> 00:21:57.510 Pat Duckworth: It combines things like cognitive fatigue, so your brain is just really tired memory impairment you're not remembering things as well as you used to, so I think we've all had that experience of.
00:21:58.620 --> 00:22:08.640 Pat Duckworth: going to a different part of the House with you're walking up the stairs to your bedroom or coming down to find something, and you get there, and then you can't remember what you were doing.
00:22:09.420 --> 00:22:20.970 Pat Duckworth: That is one kind of aspect of brain fog but it's more than that it's you know not remembering dates and places and people's names and even words.
00:22:21.480 --> 00:22:27.180 Pat Duckworth: And it can affect your ability to make judgments, to make the right judgments about things.
00:22:27.900 --> 00:22:34.140 Pat Duckworth: It can be hard to store new data so you're trying to learn something at work or at home.
00:22:34.620 --> 00:22:40.680 Pat Duckworth: And you just not remembering things the way you used to so if we go back to my story.
00:22:41.070 --> 00:22:51.240 Pat Duckworth: In fact, around that time I took on a new job went to a new workplace so i'm trying to learn new stuff and perhaps some of its not sticking as well as it used to.
00:22:51.930 --> 00:23:06.870 Pat Duckworth: Because my brains just not working so well trying to remember the names of my team on where they are passwords all of that, how to stalk and, of course, at that time i'm studying as well, so perfect storm really.
00:23:08.250 --> 00:23:17.130 Pat Duckworth: impairment using an understanding language so sometimes you get to say something, and the words have just disappeared you just can't remember them.
00:23:17.880 --> 00:23:25.290 Pat Duckworth: That can be really difficult, particularly in the workplace, if you're in a leadership position or a management position.
00:23:25.530 --> 00:23:32.670 Pat Duckworth: you're trying to explain something and suddenly the words have disappeared, because your brain is not making the neural connections that it was.
00:23:33.540 --> 00:23:40.140 Pat Duckworth: might be problems planning and organizing you know when you're trying to bring a lot of things together.
00:23:40.530 --> 00:24:01.860 Pat Duckworth: And you're just not able to use your brain in that way anymore so again in the workplace, that can be difficult it can be difficult at home, women are the major planners at home and trying to plan holidays or getting the kids to the places where they need to be can be really difficult.
00:24:03.090 --> 00:24:18.390 Pat Duckworth: Brain fog can also be a kind of confusion, you know when things just aren't making sense, so if we think about our brains wandering around in a fork we're just not making sense of things that the way we were previously.
00:24:19.530 --> 00:24:31.170 Pat Duckworth: You might even find it's harder to make calculations, you know things that you used to do where you were working out numbers and how much things were going to cost and combining things.
00:24:31.620 --> 00:24:45.960 Pat Duckworth: That becomes more difficult and Problem Solving because we my problem solving we're looking for different options and ways of doing things and again your brain might just not be making the connections, it needs to in order to problem solve.
00:24:46.950 --> 00:25:03.750 Pat Duckworth: And finally, it might come, you might experience it as a lack of concentration that you just can't concentrate on what people are saying, or when you're watching TV, certainly, you know you're not making sense for a program.
00:25:04.770 --> 00:25:14.970 Pat Duckworth: And it can be really difficult in the office if you're a meeting and concentrating on what people are saying and the points that they're making so when we say brain fog.
00:25:15.480 --> 00:25:30.330 Pat Duckworth: it's a combination of all or some of those things you might not experience all of it, you might just find you're not remembering things as well, it might just be that for you, but it can be any or all of those things and that's why it is such a folk.
00:25:32.670 --> 00:25:35.100 Pat Duckworth: Why does it happen well.
00:25:36.120 --> 00:25:49.080 Pat Duckworth: If it's a menopause issue then it's around your hormones, because your brain needs estrogen in all different areas of the brain in order to function, so if you're not getting brain.
00:25:50.400 --> 00:26:02.820 Pat Duckworth: See, this is what happens when you start to forget your words if you're not getting Eastern turning into your cortex prefrontal cortex it could be affecting where you logically think about things.
00:26:03.270 --> 00:26:13.680 Pat Duckworth: Now if you've been pregnant in the past, you might remember baby brain where you were so relaxed, because you had different hormones coming into your system.
00:26:13.980 --> 00:26:26.130 Pat Duckworth: And you weren't thinking, the way that you used to fake so it's a bit like baby brain or it could be that you're used to this as part of your menstrual cycle that there might be parts of the cycle.
00:26:26.520 --> 00:26:32.490 Pat Duckworth: Where you think Oh, you know I know that every time at this stage of the month i'm not thinking straight.
00:26:32.940 --> 00:26:42.840 Pat Duckworth: And it is about those hormones in the brain so forgive yourself, this is partly a chemical issue it's to do with your hormones.
00:26:43.470 --> 00:26:57.720 Pat Duckworth: Something else that can affect it is poor sleep now I often talk about poor sleep it's not just chronic fatigue syndrome, this can just be that you're getting poor sleep because menopause.
00:26:58.170 --> 00:27:06.030 Pat Duckworth: you're either not getting sleep so quickly or you're waking up during the night because you're having hot flashes or you need to go to the bathroom.
00:27:06.540 --> 00:27:21.510 Pat Duckworth: or it could be you're waking up too early and you can't get back to sleep now poor sleep affects your brain, we need to sleep in order to have good brain function so focusing on getting good sleep is really important.
00:27:22.830 --> 00:27:33.420 Pat Duckworth: You might have an underlying health conditions so some of the things that health conditions that can affect your brain function fibromyalgia lupus lupus is.
00:27:33.930 --> 00:27:48.870 Pat Duckworth: An inflammation of the body and can lead to inflammation in the brain as well, could be an underactive or overactive thyroid if you're undergoing treatment for cancer particular chemotherapy that affects your brain as well.
00:27:49.980 --> 00:28:01.110 Pat Duckworth: If you're taking any form of medication, then, if you start to get brain fog checking your medication to see whether it suggests that it can impair cognitive capabilities.
00:28:02.280 --> 00:28:07.920 Pat Duckworth: If you're frequently getting migraines, then you know that that can affect your ability to think as well.
00:28:08.490 --> 00:28:16.080 Pat Duckworth: there's a lot to do with diet here, so we will go on to talk about nutrition in the next section, because what you're eating.
00:28:16.440 --> 00:28:33.090 Pat Duckworth: has an effect on how your brain functions if you're eating a lot of sugar if you've got high blood sugar or you're on a bit of a sugar roller coaster that's going to affect how well your brain functions amazingly low fat can affect your.
00:28:34.320 --> 00:28:40.560 Pat Duckworth: Brain function as well if you're eating a lot of low fat foods your brain needs some fat.
00:28:41.250 --> 00:28:50.610 Pat Duckworth: Your brain also needs to stay well hydrated so you will see me during the breaks, if your Facebook having a drink of water, because our brains, need to be hydrated.
00:28:51.420 --> 00:29:00.540 Pat Duckworth: And a final factor could be environmental exposure to toxins so some of those toxins that can be in the House or outside or.
00:29:00.930 --> 00:29:07.050 Pat Duckworth: You know when you're traveling to work can affect your brain function as well, so lots of reasons why it might happen.
00:29:08.040 --> 00:29:17.100 Pat Duckworth: we're going to be talking about what you can do about it i've painted a gloomy picture that's what I always do this section is like tell you everything that can happen.
00:29:17.640 --> 00:29:28.500 Pat Duckworth: And then we're going to be talking about what you can do what my top tips sell so join me after a break for all the things you can do to blow away the brain fog see you after the break.
00:32:04.080 --> 00:32:15.480 Pat Duckworth: Welcome back to the hot women rock radio show empowering women leaders at menopause so as i'm all on my own in the studio today i'd love to see your comments on the Facebook page.
00:32:16.110 --> 00:32:26.190 Pat Duckworth: Tell me how you're feeling and what you're struggling with and what you've tried and what works and what doesn't work I would love to know it will make me feel less alone.
00:32:26.700 --> 00:32:38.730 Pat Duckworth: And i'm sure that's what you would love to do so today we're talking about brain fog we've talked a bit about what it is why it happens and now we're getting to the what you can do about it.
00:32:39.210 --> 00:32:50.160 Pat Duckworth: So let's start with hormone replacement therapy or hormone therapy or bio identical hormone therapy cannot help you with a brain fog.
00:32:50.760 --> 00:33:01.680 Pat Duckworth: Well, currently there's not a lot of research into how taking supplementary hormones helps you with brain fog and brain function.
00:33:01.980 --> 00:33:11.280 Pat Duckworth: So that is some of the work that Lisa mosconi who's video i've recommended that some of what she's doing is looking at well what is going on with.
00:33:11.730 --> 00:33:16.890 Pat Duckworth: brains that men are pores and does it help to be taking estrogen.
00:33:17.850 --> 00:33:26.010 Pat Duckworth: it's not licensed for at the moment, and it will be really interesting to keep watching her research developing.
00:33:26.430 --> 00:33:38.490 Pat Duckworth: Because this could be a game changer in terms of whether women decide to take hormone therapy or not, if there's some kind of link between taking it and reducing the incidence of the risk of.
00:33:39.630 --> 00:33:50.790 Pat Duckworth: Dementia, then I think a lot of women would be very interested in it, so not at the moment prescribed for brain function but it's one of those watch this space.
00:33:52.050 --> 00:34:00.240 Pat Duckworth: What we do know helps is what you're eating your nutrition and what she says, at the end of that video spoiler alert.
00:34:00.900 --> 00:34:10.110 Pat Duckworth: is something that i've been advocating, which is eating what she describes as the Mediterranean diet So what does that mean it's a.
00:34:10.860 --> 00:34:34.950 Pat Duckworth: way of eating that puts more emphasis on eating, vegetables and really the above ground vegetables, so the tomatoes, the core jets the salad vegetables, the beans they store less sugar than the below ground vegetables like carrots potatoes sweets of rutabaga is.
00:34:36.180 --> 00:34:42.540 Pat Duckworth: smiling, as I say, back so I have no idea and rutabaga was was what we call a suede I don't know why the differences.
00:34:43.260 --> 00:34:52.680 Pat Duckworth: But those below ground visuals have lots of sugar stored in them, whereas the above ground vegetables have less sugars so eating those vegetables.
00:34:53.280 --> 00:35:00.480 Pat Duckworth: Some fruits now you have to be a little bit careful with fruit, because of the amount of sugar, that there is naturally in fruit.
00:35:00.780 --> 00:35:18.300 Pat Duckworth: So eating berries when they're in season is a really good idea and just being just being really aware of the of the portions of fruit because too much fruit means you're putting too much sugar into your system and you're going to get some of those problems with sugar Spikes from it.
00:35:19.710 --> 00:35:31.410 Pat Duckworth: The essential fatty acids, so the oils the Omega three oils that you get in fish and in nuts and seeds avocados.
00:35:32.130 --> 00:35:45.750 Pat Duckworth: We our brain needs essential fatty acids so before the break I mentioned low fat diets not being a good thing, and this is the reason why our brain needs affects it burns, a lot of energy.
00:35:46.140 --> 00:35:54.420 Pat Duckworth: So if you go on a low fat diet you're depriving your brain of something that's absolutely essential for it to function.
00:35:54.840 --> 00:36:09.900 Pat Duckworth: So olive oil that's why the Mediterranean diet lots of things cooked with olive oil or dressed in olive oil, and that can be really good for us, so the vegetables some through fish.
00:36:10.440 --> 00:36:17.730 Pat Duckworth: low fat protein so lean proteins so you're getting your fats from the oils the seeds, etc.
00:36:18.120 --> 00:36:31.500 Pat Duckworth: And then, a certain amount of protein not really the red meats, if you go to the Mediterranean there's not so much read me a lot of it is white me so you know chicken and fish and.
00:36:32.370 --> 00:36:41.790 Pat Duckworth: Even things like rabbit because they are much lower because they're not red meat red meat can be very heating inflammatory for your system.
00:36:43.500 --> 00:36:53.430 Pat Duckworth: So once you've got those things on board now, you might need to take a multivitamin because sometimes we have problems absorbing everything that we need from our food and.
00:36:54.000 --> 00:37:09.570 Pat Duckworth: Sometimes it's about a combination of things in order for our body to take out the vitamins and minerals, it needs so good multivitamin that includes some of the sink and magnesium can be really good.
00:37:10.860 --> 00:37:21.210 Pat Duckworth: The fitness are really important vitamin B 12 is important for the production of serotonin in the brain so vitamin B 12 can be really important.
00:37:21.810 --> 00:37:27.450 Pat Duckworth: vitamin C is an antioxidant so it keeps our blood flying really well.
00:37:27.900 --> 00:37:41.490 Pat Duckworth: So that can be really helpful viscerally in a for oxidation of the blood and fishing K is good for brain function as well if you don't want to remember all of that just thinking about getting a good quality multivitamin.
00:37:41.880 --> 00:37:48.660 Pat Duckworth: That has some minerals in it as well magnesium very good for helping us to relax as a feel good factor.
00:37:49.170 --> 00:38:02.910 Pat Duckworth: And yeah having some iron in it and some sink to help us with our immune system as well, so a good multivitamin it doesn't have to be branded for menopause it can just be a good quality multivitamin.
00:38:04.290 --> 00:38:11.610 Pat Duckworth: So you've sorted out your food you sorted out your food supplements, what else i've already mentioned sleep.
00:38:13.230 --> 00:38:24.690 Pat Duckworth: There are certain cycles that we go through when we're sleeping firstly, our brain kind of flushes through while we're asleep, a lot of toxins get cleansed from the brain while we're sleeping.
00:38:25.410 --> 00:38:37.050 Pat Duckworth: And also, we go through rapid eye movement sleep in rapid eye movement sleep, we are consolidating memories from the day and that's why, if you're not getting good quality sleep.
00:38:37.500 --> 00:38:47.310 Pat Duckworth: You can forget things that happened yesterday particular if you're learning when you're learning something new, whether it's a language or job at work or just something new.
00:38:48.090 --> 00:38:56.490 Pat Duckworth: If you're if you don't sleep well for several nights you're not going to consolidate the learning that you did so sleep is really important.
00:38:56.790 --> 00:39:02.670 Pat Duckworth: I did, one of these programs a little while ago about sleep, so perhaps go back and have a look at that.
00:39:03.150 --> 00:39:09.390 Pat Duckworth: Because I gave loads of tips for getting better sleep now some of that again is there will food tips in it.
00:39:09.900 --> 00:39:25.230 Pat Duckworth: And one of my favorite ones is concentrated cherry juice, now that isn't a big carton of cherry juice it comes in, like a medicine bottle and a specifically for helping me with sleep helps to create melatonin which we need for sleep.
00:39:25.770 --> 00:39:33.660 Pat Duckworth: And Lynn seeds Oh, my goodness Lynn seeds or superfood of menopause they have those essential fatty acids in it.
00:39:33.900 --> 00:39:47.430 Pat Duckworth: They have something called fighter eastridge ins, which are plant estrogens so they're helping to supplement your estrogen as well they've got fiber in them, for your gut so those little golden seeds really important.
00:39:48.060 --> 00:39:56.610 Pat Duckworth: Making sure your bedroom is a restful place leave a smart phone or mobile phone outside the door, if you can.
00:39:57.060 --> 00:40:08.610 Pat Duckworth: If, for some reason, you have to have it in the bedroom perhaps your wake up call is on it then turn it off, so that you're not getting alerts and beeps and flashes because they wake you up.
00:40:09.060 --> 00:40:22.350 Pat Duckworth: Take the TV out of the bedroom do not watch TV in the bedroom you're waking yourself up instead of letting yourself go to sleep so lots of things, I can say to you about sleep Those are just some ideas there.
00:40:24.360 --> 00:40:31.620 Pat Duckworth: or think about staying cool in the bedroom as well, our bedrooms needs to be called wealth out ventilated quiet dark.
00:40:32.250 --> 00:40:36.960 Pat Duckworth: You might need to get blackout blind if your room is too bright you're not going to get to sleep.
00:40:37.440 --> 00:40:48.660 Pat Duckworth: So exercise yeah exercise really important for your brain function, because of course you're moving blood around your body you're getting your circulation going well.
00:40:49.170 --> 00:40:58.890 Pat Duckworth: Exercising in the morning is really good it helps to get your brain working nicely it creates some of the brain cells that you use later in the day.
00:40:59.280 --> 00:41:12.030 Pat Duckworth: If you've got hard morning coming up at work, getting some exercises getting that blood moving around your system will really help you with that first meeting of the day when you want your brain to be working really well.
00:41:12.720 --> 00:41:20.550 Pat Duckworth: The real message is regular exercise is good for your brain and there is plenty of research to back that up.
00:41:21.570 --> 00:41:28.140 Pat Duckworth: Reducing your stress I know this is a difficult one, our lives are stressful at this stage of life.
00:41:28.710 --> 00:41:40.950 Pat Duckworth: And it's really important to have some techniques for reducing your stress, I have some techniques, I even have a recording for you so stay tuned because i'm going to be talking about that.
00:41:41.310 --> 00:41:46.110 Pat Duckworth: Having techniques for reducing your stress, whether you take time out just a brief.
00:41:46.830 --> 00:42:07.230 Pat Duckworth: Long out breath breathing really good for reducing your stress managing your time learning to say no, you don't have to say yes to everything at this stage of LIFE needs to be protecting your time, as my friend K Newton says being sensibly selfish not saying yes to everything.
00:42:08.520 --> 00:42:18.180 Pat Duckworth: Because your stress is not helping you Okay, avoiding here we go alcohol not helping you not your best friend and caffeine.
00:42:18.570 --> 00:42:32.520 Pat Duckworth: caffeine will heat your system up, it puts you into a spike if you are a caffeine lover having it in the morning don't have it later in the day it's going to disrupt your sleep it's disrupting your brain function.
00:42:33.210 --> 00:42:44.760 Pat Duckworth: Alcohol yeah i'm not saying drink that in the morning i'm saying look at your alcohol intake if you're experiencing brain fog cutting down or actually avoiding alcohol.
00:42:45.060 --> 00:42:57.960 Pat Duckworth: it's one of those things like a friend who whispers in your ear come on yeah let's go out and party and then leaves you standing alone in the corner alcohol will disrupt your sleep and make your brain fog worse.
00:42:58.500 --> 00:43:06.150 Pat Duckworth: Okay i'm going to put this one in having a cuddle having cuddle is good for your brain because it releases oxytocin.
00:43:06.480 --> 00:43:22.620 Pat Duckworth: And oxytocin is an antioxidant so it's helping your blood system work well who knew you needed to have a cuddle being sociable really good for your brain spending time in nature, what do I need to say it helps to calm you down helps with the stress.
00:43:24.120 --> 00:43:33.180 Pat Duckworth: being mindful meditating and then doing something mindless sometimes if I feel a little bit stress like I can't think straight.
00:43:33.570 --> 00:43:43.380 Pat Duckworth: i'll go and do some work in the garden i'll cut the lawn or do the washing up i'll do something mindless that is going to help me.
00:43:44.220 --> 00:43:50.730 Pat Duckworth: Just to relax and give my brain a bit of a break if it's going into fatigue, it needs to break.
00:43:51.480 --> 00:44:03.030 Pat Duckworth: Few i've run through a lot of stuff there i'll do a recap after the break so join me after the break for my top tips and access to some resources that are going to help you see you after the break.
00:46:07.080 --> 00:46:20.010 Pat Duckworth: Welcome back to the hot women rock radio show empowering women leaders at menopause and women leaders need their brains to be working well that's why we are blowing away the brain fog today.
00:46:20.520 --> 00:46:28.050 Pat Duckworth: And you if you're watching on Facebook you'll have seen me just having a drink of water and I forgot to say that, before the break.
00:46:28.440 --> 00:46:37.380 Pat Duckworth: Staying well hydrated is so important for your brain your brain needs water, you know when you i'm not saying you.
00:46:38.190 --> 00:46:51.900 Pat Duckworth: have had a few drinks of alcohol and you wake up with a headache it's dehydration your brain is become dehydrated and become saw and that's just an indication of how much we need water so.
00:46:52.350 --> 00:47:01.620 Pat Duckworth: it's to stay hydrated you don't have to drink all of that water, you can get hydration from vegetables things like cucumbers melons.
00:47:02.040 --> 00:47:06.900 Pat Duckworth: You know those vegetables that have lots of liquid in them and the fruits, I have lots of liquid.
00:47:07.830 --> 00:47:21.240 Pat Duckworth: But in terms of the drinks that you can have focusing on those non caffeinated drinks, so perhaps it's a herbal tea or a fruit tree fruit tea.
00:47:22.050 --> 00:47:31.800 Pat Duckworth: Even you know just having water, but perhaps having all those waters that you've soaked some fruit in so you're getting natural fruit flavors in it.
00:47:32.100 --> 00:47:38.970 Pat Duckworth: I know my son really likes water that's had pomegranates in it that it's a very particular taste, but there are lots.
00:47:39.270 --> 00:47:54.450 Pat Duckworth: If you want to write to me pat at packed up with.com I have a whole sheet suggestions for non caffeine drinks so remembering that staying well hydrated is really important for your brain.
00:47:55.560 --> 00:48:03.900 Pat Duckworth: Okay we're in the final section now and yeah if you've got any comments and questions keep them coming in, so that I can respond to you.
00:48:04.650 --> 00:48:14.940 Pat Duckworth: What is my one top tip this is really difficult this week, because there is so much, and I just talked about hydration and how important that is.
00:48:15.840 --> 00:48:23.700 Pat Duckworth: I think it's recognizing that brain fog is a thing it's a natural thing that can happen at menopause just because of.
00:48:24.150 --> 00:48:33.450 Pat Duckworth: This complete storm that is going on with your hormones, so not getting stressed out about experiencing it, you know getting really well.
00:48:33.840 --> 00:48:39.060 Pat Duckworth: educated about it so you're not adding to the problem by getting worried about it.
00:48:39.540 --> 00:48:48.810 Pat Duckworth: And i'd also encourage you to share that knowledge with other women sometimes as women were not as helpful to other women as we could be.
00:48:49.230 --> 00:48:56.190 Pat Duckworth: But now that you've learned, all of this, that you've learned from today, the next time so who's your friend and she says oh I just can't.
00:48:56.610 --> 00:49:08.130 Pat Duckworth: Think properly anymore I don't know what's going on, for me, you can say what you know what that might be, you might have brain fog and oh yeah it does feel like a fall what's it about.
00:49:09.090 --> 00:49:17.430 Pat Duckworth: And you could share some of what you've learned or share a link to this program so that they can understand more about it i'm on a mission.
00:49:17.880 --> 00:49:28.470 Pat Duckworth: To upscale women in taking care of themselves and practicing self care yeah giving time for yourself and self care at medicals.
00:49:28.890 --> 00:49:42.090 Pat Duckworth: So I guess that's one of my tips, making the time for self care, because we need it at this stage of life, because our body is going through some big old changes and our brains are going through those changes as well.
00:49:42.960 --> 00:49:56.820 Pat Duckworth: Probably my next tip top tip is the sleep one, and I know this can be a challenge getting good sleep at menopause is so important for blowing away the brain fog.
00:49:57.840 --> 00:50:06.180 Pat Duckworth: Because if you're sleeping well your mood is going to be get getting better you're not going to be as tired when you've got a lot to do.
00:50:06.630 --> 00:50:19.140 Pat Duckworth: And you're going to be able, for your brain to function better so just think about it, what is the one thing you could do that would help with you sleeping better.
00:50:19.740 --> 00:50:27.420 Pat Duckworth: Is there a little change that you can make in your bedroom just to create that sleep haven just quiet and it all down a bit.
00:50:28.290 --> 00:50:36.570 Pat Duckworth: Could it be a bit cooler in there, do you need to have like a lighter do vay on your side of the bed so it's a bit cooler.
00:50:36.930 --> 00:50:54.960 Pat Duckworth: If you're sleeping on a memory foam mattress and you're finding you're getting too hot, could you just buy a cotton or natural fiber mattress topper us to help you to sleep better it says something in what you're eating that could help you to sleep better or something you could avoid.
00:50:56.010 --> 00:51:04.050 Pat Duckworth: yeah if you're that caffeine junkie could you just have your caffeine at the beginning of the day, you have that latte in the morning.
00:51:04.380 --> 00:51:12.300 Pat Duckworth: And then, because caffeine has about an eight hour half life, in other words you're still getting the effects of eight hours later.
00:51:12.690 --> 00:51:21.360 Pat Duckworth: So what could you do around that caffeine, could you be eating more of those above ground vegetables, making sure you're getting some fatty acids in your.
00:51:21.780 --> 00:51:34.140 Pat Duckworth: In your food your Omega three oils and you know, perhaps you could be taking a supplement in that, like a cod liver oil supplement that will help you with to get the amount of fat, that your system needs.
00:51:35.160 --> 00:51:42.600 Pat Duckworth: Could you have a better bedtime routine as well, like not watching the TV in your bedroom before you get to sleep.
00:51:42.960 --> 00:51:48.840 Pat Duckworth: Reading something that's peaceful that isn't going to wind your slick bind you up before you go to sleep.
00:51:49.380 --> 00:51:57.780 Pat Duckworth: Could you avoid watching the news programs in the evening, they are a form of stress they wind your system up.
00:51:58.470 --> 00:52:09.210 Pat Duckworth: So getting those out of your bedtime routine is a really good thing to do if you're going to have a bath or a shower making sure it's not too hot having something warm.
00:52:09.990 --> 00:52:16.080 Pat Duckworth: just getting into a really nice bedtime routine, so that when you get to bed, you can get a good night's sleep.
00:52:16.530 --> 00:52:29.460 Pat Duckworth: So i've already mentioned resources, I also have a recording for you, like a relaxation hypnotic recording that will help you to sleep better do you want to know how to get it issued.
00:52:31.290 --> 00:52:52.530 Pat Duckworth: So my website hot women call solutions.com hot women call solutions.com if you go there there's a whole bunch of free gifts, you can just sign in on the right hand side and get access to them there's journals there's recordings now.
00:52:53.610 --> 00:53:07.620 Pat Duckworth: When I go into hypnotherapy and I have to watch myself to not do it on the radio show is I have got a very peaceful voice a lot of my clients tell me because I work one to one with people and they tell me.
00:53:08.100 --> 00:53:15.660 Pat Duckworth: Oh, Pat, you know you did that recording for me and I don't think i've heard it all the way through, I went to sleep is that okay.
00:53:16.410 --> 00:53:29.010 Pat Duckworth: That is perfectly Okay, firstly because if they've gone to sleep whatever problem they've come to me for whether it's a minute pause or anxiety or stress if they're getting off to sleep.
00:53:30.090 --> 00:53:41.850 Pat Duckworth: chopped down, you know they're getting into a place where they can rest and their body and mind from rest Secondly, I don't know how much they still hearing, even if they think they can sleep.
00:53:42.480 --> 00:53:53.520 Pat Duckworth: Because we know that some of the sales sound is that kind of one of the last senses that goes off to sleep, so they probably heard more of what I was saying to them than they thought they did.
00:53:54.450 --> 00:54:06.540 Pat Duckworth: So I have no problem with people listening to my recordings and going to sleep i've also got some recordings in there that are to help you, with your weight.
00:54:06.990 --> 00:54:17.910 Pat Duckworth: Because white can be an issue that can keep your weight, we know it's harder for people to sleep well if they're overweight, you might get more hot flushes because.
00:54:18.270 --> 00:54:23.430 Pat Duckworth: The fat on your body tends to insulate the body and cause your temperature to go up.
00:54:23.820 --> 00:54:42.390 Pat Duckworth: So there are lots of resources i'll repeat that again hot women calls solutions.com and if you love that that is the name of my first book as well, so that book has so much in it that can help you, with your symptoms, not just the brain fog, but the hot flashes the weight gain.
00:54:44.070 --> 00:54:50.370 Pat Duckworth: Not feeling so good about yourself the confidence issues it's all in hot women call solutions.com.
00:54:51.660 --> 00:55:05.760 Pat Duckworth: And if you're concerned about what happens to your work, because of your menopause, then there is always my book, I published this year, which is men are pours mind the gap.
00:55:06.150 --> 00:55:21.180 Pat Duckworth: And you can download the first chapter of that that has all the statistics in it for why this is a workplace issue it's much more recognized in the UK than it is anywhere else around the world, but momentum is building now for.
00:55:22.560 --> 00:55:38.550 Pat Duckworth: Employers in all sorts of organizations to offer more support to their employees so i've seen it in America and Australia i've done a talk for Reuters i've done talks for fire stations i've done all sorts of stuff so.
00:55:39.030 --> 00:55:46.350 Pat Duckworth: If you go to pat duckworth.com and look for a minute pours mind the gap, you can download the first chapter of that book.
00:55:46.710 --> 00:55:56.280 Pat Duckworth: we're coming towards the end of the show now I hope that's been really helpful so many tips there so much that you can do pick one thing and have a go at it.
00:55:56.820 --> 00:56:03.660 Pat Duckworth: Stay tuned out on talk radio dot nyc because Dr Tara Lynn is coming up the lovely.
00:56:04.050 --> 00:56:13.230 Pat Duckworth: To see who is talking about dismantle racism and she has so many great guests, on her show so definitely stay tuned for that.
00:56:13.500 --> 00:56:23.010 Pat Duckworth: If you've missed some of the shows on hot women rock go to talk radio dot nyc and you can listen again, you can see all the programs listed there.
00:56:23.310 --> 00:56:30.150 Pat Duckworth: And there is lots of advice for you on all sorts of issues, and there will be more coming up so.
00:56:30.840 --> 00:56:38.430 Pat Duckworth: So stick with this program because there's always something to learn Thank you so much, my producer today, thank you to the lovely Sam.
00:56:38.730 --> 00:56:54.270 Pat Duckworth: Thank you to everybody watching join me again next week 3pm UK time 10am New York eastern seaboard time for more fascinating information and conversation about menopause see you again next week take care now.