7 Foods to Beat Menopause Brain Fog

The term “brain food” used to refer to snacks that helped you study or focus for an exam. Now science shows that nutrition is actually a big part of setting yourself up for better brain health throughout your life.

You might be feeling the need to give your brain a boost these days. In one study, 60% of midlife women reported an undesirable change in memory over the past few years. During perimenopause, when hot flashes and sleep issues can be at their worst, brain fog, forgetfulness, and difficulty concentrating may feel even more acute.

Even if you’re not dealing with brain fog as a menopause symptom, you still need to take brain health seriously. Two-thirds of people diagnosed with Alzheimer’s are women.

A woman in her 60s is twice as likely to develop Alzheimer’s over the course of her lifetime than breast cancer. The process of developing Alzheimer’s can begin 10 to 20 years before symptoms start showing up.

Vitamins, minerals, antioxidants, and phytochemicals (compounds in plants) from your diet can help boost your brain health. Incorporating a variety of these nutritional powerhouses can help you feel better now and do wonders for your brain later.

7 Foods for Brain Health in Midlife and Beyond

Green Leafy Vegetables

Kale, spinach, collard greens, and mustard greens are excellent sources of lutein and zeaxanthin, which may help protect eyesight and memory as you age.

A 2015 study found that older adults who ate at least 1-2 servings of dark leafy greens per day experienced a slower decline in brain function over five years than those who didn’t.

Fatty Fish

Omega-3s act as antioxidants that reduce inflammation in the body that leads to chronic disease. Salmon, halibut, mackerel, sardines, and tuna are packed with the omega-3 fatty acids EPA and DHA.

Omega-3s have been shown to improve brain function in cases of mild Alzheimer’s disease and major depression.

In Blue Zones (areas of the world more people live to be over 100 years old), people eat very little meat and center their diets around fish. If you don’t eat fish, algae-derived EPA and DHA supplements are another great source of brain-boosting omega-3s.

Berries

Strawberries, blackberries, blueberries, and raspberries are rich in phenolic compounds, which are antioxidants that help prevent disease by reducing inflammation.

Berries are also high in anthocyanins, antioxidant-rich pigments that give them their purple, red, and blue coloring. Research shows that anthocyanins can reverse age-related deficits in certain aspects of working memory.

Anthocyanins and other flavonoids are thought to work by inhibiting inflammation in the nervous system, improving communication between brain cells, and increasing blood flow to the brain.

The more colorful your berries, the better! Try to buy organic when you can to reduce your exposure to pesticides.

Walnuts

Walnuts are a great source of alpha linolenic acid (ALA), an omega-3 fat, as well as other compounds that are good for your brain.

A 2014 study found that those who consumed 15% of their calories from walnuts every day for two years had slower onset of cognitive decline than those who didn’t.

Walnuts may actually improve the communication between nerves in your brain, while reducing inflammation and boosting the creation of new neuron pathways.

Avocados

While avocados are sometimes criticized for being high in fat and calories, they’re actually very healthy.

A 2017 study found that eating one avocado per day increased the level of lutein (a protein helpful for cognition) in the brain by 25%. The group eating avocados also had improved memory, attention, and problem-solving ability.

Avocados are also rich in folate. Folate deficiencies have been linked to an increased risk of depression and dementia in older adults.

Broccoli

Broccoli can help keep your memory sharp by providing a great source of ALA, vitamin K, and choline.

Choline boosts brain function in adulthood, prevents loss of age-related memory, and can protect the brain in degenerative brain conditions like Alzheimer’s. Animal studies have shown the ability of broccoli to slightly reduce brain inflammation in rats.

Turmeric

An Indian spice easily identified by its vivid yellow-orange coloring, turmeric has powerful health properties. Curcumin, the active compound in turmeric, has been shown to reduce beta amyloid protein, a biomarker in the brain for Alzheimer’s disease.

Research shows that curcumin alone is not sufficient to get health benefits because it is too challenging for the body to process and use. However, combining curcumin with black pepper (which contains the compound piperine) majorly increases its availability to the body.