GP says 'eat more of this food' to help combat menopause brain fog

Brain fog is a common symptom among menopausal women but there are a range of foods that can help to target and prevent brain fog - including leafy greens and fish

Brain fog, which can affect concentration, memory, focus and overall cognitive function, is a common symptom among women going through menopause.

However, certain foods, such as leafy greens and fish, can help to alleviate this issue.

In light of World Menopause Month in October, Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, has shed light on these beneficial foods, explaining their nutritional benefits and how they can help to combat brain fog.

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Dr Grant explained: "Brain fog can be an extremely problematic menopause symptom, impacting memory and concentration. It can affect work performance and social lives, reducing women's quality of life and making other symptoms more difficult to manage. To help combat this, there are a variety of foods women should include in their diets that prioritise brain health and overall function, let's delve into this in more detail."

Dr Grant stated: "Fish are full of nutrients that are good for our brains. Fatty fish are rich in omega-3 fatty acids, a crucial nutrient that helps enhance brain function, reduce inflammation and support general function including memory. This is even supported by science, with a study highlighting that a diet rich in fatty fish is beneficial for cognitive function - and can even protect against conditions such as Alzheimer's," reports Surrey Live.

Dr Grant highlighted the importance of leafy greens in everyone's 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."

On the topic of avocados, Dr Grant explained their benefits for menopausal women. "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 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."

Dr Grant advised: "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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