Brain fog, a condition that affects concentration and cognitive function, is a common symptom among women going through menopause. However, certain foods can help prevent this issue, including leafy greens and fish.
In light of World Menopause Month this October, Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, has emphasised the importance of these foods in combating brain fog due to their nutritional value. Dr Grant explained: “Brain fog can be an extremely problematic menopause symptom, impacting memory and concentration.
“It can impact work performance and social lives, reducing women’s quality of life and making other symptoms more troubling to deal with. To help combat this, there’s a variety of foods women should incorporate into their diets that prioritise brain health and overall function, let’s take a look in further detail.”
He added: “Fish are packed full of nutrients that are beneficial for our brains. Fatty fish are rich in omega-3 fatty acids, a vital nutrient type that helps boost brain function, reduce inflammation and support general function including memory. This is even backed scientifically, with a study highlighting that a diet rich in fatty fish is good for cognitive function – and can even protect against conditions such as Alzheimer’s.”
Dr Grant emphasised the importance of greens in our diet, particularly for menopausal women: “Everyone’s diet should include a healthy amount of leafy greens. Foods such as spinach, kale, broccoli and collard greens are essential for our well-being, even more so for women experiencing menopause.
Nutrients such as Vitamin K and antioxidants such as folate and lutein can be found in this food type, highlighting its importance. Vitamin K is vital for protecting cognitive functions from decline while these antioxidants can help provide further support for brain health. Leafy greens are incredibly versatile too and can be added to most meals for more nutritional support.”
He also recommended avocados due to their benefits: “Additionally, avocados are a great choice for menopausal women for a couple of reasons. Firstly, they’re high in monounsaturated fats – a healthy fat type that improves blood flow to the brain, helping maintain healthy function. Furthermore, potassium and magnesium can be found in the fruit – two key minerals for mood regulation, another struggle of menopausal life. Avocados can be incorporated into breakfast meals or added to a salad, making obtaining the nutrients fairly easy”, reports Surrey Live.
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Dr Grant revealed: “Turmeric is a common spice used in many types of meals – but did you know it works wonders for boosting brain function and avoiding cognitive decline? The active compound found in the spice, Curcumin, is anti-inflammatory meaning it has some greatly beneficial qualities in terms of brain health. It can protect the brain from ageing, making it a strong choice for menopausal women. Turmeric can be obtained through supplements, with Vitabiotics Jointace Original Tablets containing a combination of micronutrients – including turmeric.”
He also added: “Finally, the popular breakfast and sandwich item, eggs should be on every menopausal woman’s menu to help protect from brain fog. Eggs are strong sources of both vitamin B and choline – two important nutrients that help avoid brain fog by boosting memory and brain cell health. Like leafy greens, eggs are fairly easy to incorporate into a range of meals and it’s one food type I cannot recommend enough for menopausal women.”
“Overall, it’s reassuring to note the extensive range of foods available to women suffering menopause symptoms such as brain fog. By prioritising foods that support cognitive function, blood flow and memory, women can go about their normal lives without the debilitating effects of brain fog. Aside from food, there’s a range of treatments on hand to further support women and avoid various symptoms. Women should discuss this with their GP to ensure they get the most suitable treatment available.”
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