Brain fog, a condition that hampers concentration and cognitive function, is a frequent complaint among menopausal women. But Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, reveals during World Menopause Month that certain foods can help fend off the symptom.
From leafy greens to fish rich in omega-3 fatty acids, these dietary choices are not only nutritious but also vital for maintaining brain health and enhancing memory. Dr Grant explains: “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.”
Foods to prevent brain fog
Fatty fish come highly recommended by Dr Grant, who notes: “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, especially for women going through menopause: “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 for their brain-boosting fats and mood-regulating minerals: “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.”
Dr Grant highlighted the remarkable benefits of turmeric for brain health, especially for menopausal women: “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.”
On the topic of eggs, Dr Grant emphasised their importance in combating brain fog: “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.”
He also offered reassurance about the variety of foods available to alleviate menopause symptoms: “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.”