Brain fog is a condition that impacts memory, focus and cognitive function, often leaving individuals feeling mentally foggy and unable to concentrate.
A common side effect of the hormonal changes that occur during menopause, the dreaded brain fog can lead many people to feel as though their mental clarity has got up and gone.
This temporary decline in cognitive abilities can be particularly overwhelming, making even simple household tasks feel like significant challenges.
While it can be the source for many an amusing anecdote about leaving keys in the fridge misplacing items in unusual places, the effects of brain fog can be deeply unsettling and disruptive on both a personal and professional level.
Thankfully, certain food have been found to help alleviate these symptoms, potentially improving brain function and offering some relief during this challenging phase.
Dr Donald Grant, a GP and Senior Clinical Advisor at The Independent Pharmacy, has highlighted the importance of incorporating certain foods into a menopausal diet to combat brain fog.
Dr Grant said: “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.”
The doctor recommends the following foods should be incorporated into your daily diet to help beat the fug of brain fog.
Fatty Fish
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.
Dr Grant added: “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.”
Leafy Greens
A healthy amount of leafy greens is beneficial to everyone. Foods such as spinach, kale, broccoli and collard greens are essential for our well-being, even more so for women experiencing menopause.
The doctor said: “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.”
Avocados
Much more than a trendy toast topper, 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,” explains Dr Grant.
Secondly, potassium and magnesium are also found in avocados – two key minerals for mood regulation, another struggle of menopausal life.
Eggs
Dr Grant said: “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.”
Turmeric
Finally, turmeric is a common spice used in many types of meals that can also work 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.
