The Best Foods to Support Menopause Brain

Walking into a room and forgetting why? Can’t find your way through the brain fog and can’t focus in menopause? Diet plays a role in severity of symptoms. Here is a Nutritionist’s suggestions of the best foods to support menopause brain that you can start implementing today.

Just like a car, your brain needs fuel and this comes in the form of food. The brain has nutritional needs that are 10 times greater than any other organ and we can take the steps to optimize our brain’s performance just by including the proper ingredients…and by avoiding others. For women approaching, or who are in menopause, cognitive health should be at the forefront of a wellness plan, as symptoms like memory loss, risk for dementia, brain fog and mood swings can be a common complaint as hormones change.

Menopause can affect how brain cells are generated, connect with each other, and even die, and these processes impact brain regions that are critical for memory. –Harvard Health

How does nutrition relate to brain health?

Think of how foggy your brain is when you’ve skipped a meal. What is actually happening is that your brain has run out of fuel. When we eat, our brain uses the nutrients to make chemical messengers, aka neurotransmitters. So, without fuel, your brain is not able to send messages to the rest of your body. This can affect your mental focus, motor control, digestion, your sleep patterns, concentration, insulin,  and more. 

Certain lifestyle, dietary and hereditary factors can deplete our brain cells over time. The good news is that these cells are renewable in many parts of our brain and we have the power to feed them. The nutrients I’ll be discussing today have been proven to protect the brain, renew cells, reduce inflammation, boost memory, heal, improve blood flow to the brain, and make those neurotransmitters that we need to send messages to the rest of our body. 

The bottom line: BY PAYING ATTENTION TO WHAT WE EAT, WE CAN MODIFY OUR BRAIN’S FUNCTION TO SERVE US BETTER

Some signs of an aging brain

• All parts of the brain work together to control our mood, focus, imagination, gut health, hormones, actions, thoughts and memory. As the brain ages, you might find you have poor digestion with less digestive enzymes, forgetfulness, hearing loss, poor working memory,  sadness, different sleep patterns and appetite. The temporal lobe is a part of the brain that processes sound and is where the hippocampus is responsible for memory
• Dementia is a degenerative disease and Alzheimer’s is a more common form that affects more women due to a drop in estrogen which affects a neurotransmitter that manages the memory (acetylcholine), and is brought on by other physical, genetic and lifestyle factors. These diseases involve the premature death of brain cells in the hippocampus
• Strokes cause brain injury, dead brain cells, and free radicals which increase the need for antioxidants
• The good news is that cells in the hippocampus are capable of renewing themselves through stimulation, education, lifestyle and DIET

Vitamins and herbs to support your brain in midlife

• B vitamins: B12 and folate (B9) work together to form the myelin sheath, and keep homocysteine levels (an amino acid in the blood) which lowers the risk of dementia, brain shrinkage, stroke and heart attacks. A deficiency is linked to deteriorating brain health, dementia, memory problems, and nervous system damage. Because these vitamins work better together, be sure to include a diet rich in dietary green leafy vegetables (folate) with egg yolk, beef, chicken, dairy, and salmon (B12)
• Antioxidants A, C, E, ALA, CoQ10, manganese, selenium and zinc: Free radicals (from environment, lifestyle, diet and even a stroke) damage cell membranes and DNA (producing new cells). Antioxidants prevent damage and toxicity to brain tissue. Vitamin C supplements improve mood and supports our adrenals (stress!) and vitamin E protects the brain’s white matter (nerve fibres protected by the myelin sheath–Myelin is a protective fatty substance that wraps around nerve fibres to increase communication between brain and nerves). We can make antioxidants ourselves but this depends on other nutrients in our diet, therefore eating a variety of foods and balanced meals is important. We get these through colourful fruit and veg, citrus fruits, berries.
• Coenzyme Q10: this antioxidant supplement can be helpful at the first signs of cognitive decline because it naturally declines with age and with the use of medications like statins and beta-blockers. It’s involved in the production of energy in our brain cells (like the engine of a car) and protects our brain cells from damage. It is often prescribed for Parkinsons disease

• D3: sometimes known as the anti-aging vitamin by regulating 1000 genes in our body, including the telomeres that protect our DNA structure. Receptors for vitamin D are found throughout the brain, so a deficiency in D is linked to dementia and Alzheimers. It is not technically a vitamin but is hormone-dependent on sunshine. It reduces inflammation in the body and protects our cells from wear and tear. If you can’t get out in sun for 20 minutes a day, try a supplement or dietary forms found in egg yolk and fortified foods like OJ. A supplement is fat-soluble so take it with food

• Turmeric/curcumin: a root used in cooking for its healing properties. It is anti-inflammatory and benefits not only the brain but those with arthritis, digestive problems, joint pain and more. The compounds in a turmeric supplement (curcumin and turmerone) help boost stem cells in the brain

• Fish oil: EPA/DHA is a form of healthy omega 3 fats that is anti-inflammatory and helps form the receptors for important brain transmitters (dopamine and serotonin). 25% of the brain is made of DHA and it depends on it to function, repair, and make new brain cells. Without it, the brain chooses the “bad fats” which lead to a more rigid cell membrane. Those with Alzheimers have lower levels of DHA in the hippocampus which leads to memory decline. 500 DHA/1000 EPA from a fish oil supplement or dietary fatty fish twice a week is beneficial. Krill oil has been found to provide a more bioavailable form of DHA. Algae oilis an option for vegans

• Lion’s Mane: is a medicinal mushroom that reduces inflammation, improves memory and brain nerve function

• Sage: helps sharpen the mind and memory, and mood. Use it in cooking, soups, teas or essential oils (aromatherapy), or take a sage supplement at night to help with menopause night sweats

Brain-food for thought: Superfoods that feed the brain

• Healthy fats in seeds, nuts, fish and oils: the brain is made of fat and needs the right fat to function. The best fats for your brain are monounsaturated fats found in olive oil, nuts and avocados. These are high in antioxidants and are less prone to being damaged like other fats are

The best fat is essential omega 3 fats (essential because we need to get them from food) found in fatty fish, some grains, walnuts, flax, pumpkin seeds, chia, hemp hearts and dark leafy greens. The EPA and DHA found in fatty fish feeds our brain cell membranes. To be effective, your diet should include omega 3 and less of omega 6 fats found in red meat, margarine, vegetable oils like corn oil, trans fats, fried foods, crackers and hydrogenated products. Aim to eat fish, like salmon, 2-3 times a week, use flax, walnuts, pumpkin seeds and salads daily

• Avocado: another healthy fat that has the highest brain-protecting fat than any other fruit or vegetable . Also rich in antioxidant vitamin E and fibre, Try adding ¼ avocado to a smoothie, salads or on whole grain toast

• Blueberries: another antioxidant that provides protection against free radicals that can damage and accelerate aging of the brain. Studies show that blueberries improve learning capacity and motor skills. Aim for 1 cup a day in smoothies, over yogurt, in baking

• Eat the rainbow: eat a variety of colourful fruit and non-starchy vegetables for antioxidants, minerals, vitamins and to reduce inflammation. Dark leafy greens contain folate (B9) and magnesium to help with brain cell renewal, repair, and fibre to benefit the heart, brain and entire body. Choose organic to reduce toxins and challenge yourself to eat a different colour each day (there are 7 of them for every day of the week!)

• Lean protein: choose grass-fed, antibiotic-free or wild fish and poultry. Protein contains the building blocks needed for brain cells, energy and helps to stabilize insulin levels and sugar cravings. Choose meats that are skinless for less saturated fats like we did in this chicken thighs recipe

• Omega 3 eggs: boost cognitive function, especially the yolk. They contain all amino acids to build a healthy brain, esp. Choline which makes a neurotransmitter responsible for learning and memory (acetylcholine), plus carotenoids to protect the brain

• Dark chocolate: contains flavanols that helps to boost memory, reduce risk of dementia, improved blood flow to the brain, enhance brain performance and even improve mood. Cacao powder is a great ingredient to use in baking since it is free from sugar but still gives recipes that deep, chocolate flavour. See how we used it in these Fudgy Pumpkin Brownies and Chocolate Zucchini Loaf

Risk factors: Foods that can affect brain health

Caffeine: can restrict blood vessels in the brain and disturb sleep

Gluten: can bind to brain receptors, lead to brain fog and other digestive problems. Search for gluten-free recipes here

Nutrient deficiencies: particularly healthy fats, low antioxidants, iron, and magnesium from a diet that is not balanced or optimized

High cholesterol: thickening of the arteries can restrict blood flow to the brain, and produce plaque in the brain associated with Alzheimers. Saturated fats, deep fried foods, poor quality oils, and a diet high in fats/low in fibre can contribute to cholesterol build up in the body

Sugar: insulin spikes can cause insulin resistance, inflammation, carb cravings, weight gain and slowed cognitive function. Replace refined sugar with healthier natural sweeteners like honey, maple syrup, and fruit

Risk factors: Lifestyle that affects menopause brain

Statins (for high cholesterol): can lower CoQ10 levels, so a CoQ10 supplement could be a good choice for you

Insulin resistance: is linked to plaque buildup in the brain and weight gain, especially in menopause. Read more about menopause weight gain in 5 Reasons Women Gain Weight in Menopause

Obesity: a modifiable risk factor for all chronic diseases, including dementia and declining mental health

Smoking: WHO (World Health Organization) estimated 14% of dementia cases are caused by smoking

Age: the brain shrinks with age as the telomeres shorten

Hearing loss: puts strain on the brain, which is a form of inflammation

High stress, PTSD and trauma

Poor sleep

Environmental toxins: also found in personal care and household products, aluminum and non-stick cookware

Lack of sunlight. If you cannot get direct sun exposure for at least 20 minutes a day, take a vitamin D supplement

Acid blockers (PPIs): taken for acid reflux, these can alter digestion and block the absorption of nutrients, particularly B12, reducing cognitive function

Final thoughts: 4 daily habits you can start today to optimize menopause brain

1. A supplement regimen: Depending on your needs and considering medication interactions, try including an antioxidant (C, CoQ10, or E), fish oil, vitamin D, and B complex
2. Eat a variety of foods to get in all the nutrients and include some of the superfoods we highlighted here.  Balance is key and cooking at home helps you control the quality of cooking oils and sodium that are important levels to watch
3. Ditch the sugar and fuel up on healthy fats, vegetables and lean protein
4. Sleep, exercise, stress reduction PLUS nutrition are all pillars of health that affect the brain