There is no doubt that brain fog is one of the most distressing symptoms of hormone imbalance that occur occurs frequently at Menopause and post Menopause.

While often linked to oestrogen dominance it can be rebalanced with progesterone but there is no doubt that your Diet will make a critical difference too so what are the ‘magic’ ingredients you need?

You will find tons of information about food and dietary supplements which claim to sharpen focus to enhance memory, attention span, and brain function.

But do they really work? There’s no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add these smart’ foods and drinks to your diet.

1. Caffeine good or bad? 

There’s no magic bullet to boost IQ or make you smarter, but certain substances, like caffeine, can energise you and help you concentrate.

Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term and more is often less. Overdo it on caffeine and it can make you jittery and uncomfortable.

2. Sugar for alertness?

Sugar is your brain’s preferred fuel source BUT not table sugar, but glucose, which your body processes from the sugars and carbohydrates you eat.

That’s why a glass of orange or another fruit juice can offer a short-term boost to memory, thinking, and mental ability.

Have too much, though, and memory can be impaired – along with the rest of you.

Go easy on any added sugar, as it has been linked to weight gain, heart disease and other conditions.

3. Eat breakfast to fuel your brain

Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t.

Foods at the top of researchers’ brain-fuel list include high-fibre whole grains, dairy, and fruit.

Just don’t overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

4. Fish really is brain food

As a long time reader of PG Wodehouse, I have always tried to follow Bertie Wooster’s maxim that fish is definitely brain food.

This protein source is linked to a great brain boost as it is rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power.

A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.

For brain and heart health, eat two servings of fish weekly.

5. Daily dose of nuts – and chocolate! 

Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age.

The only chocolate we’re talking about here is dark chocolate, not milk not white or any other mixture. Dark chocolate has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

6. Add avocados and whole grains

Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and avocados can cut the risk of heart disease and lower bad cholesterol.

This reduces your risk of plaque buildup and enhances blood flow, offering a simple way to fire up brain cells.

Whole grains are the entire grain seed, which includes the outer bran and the inner germ.  popcorn and whole wheat, also contribute dietary fibre and vitamin E. Though avocados have fat, it’s the good-for-you, monounsaturated fat that helps with healthy blood flow.

This is in contrast to refined grains, which have the bran and germ removed during processing, stripping them of fibre and other nutrients. Examples of whole grains include wholewheat flour, brown rice, oatmeal, and quinoa.  

7. Blueberries for super nutrition

Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

Studies also show that diets rich in blueberries improved both the learning and muscle function of ageing rats, making them mentally equal to much younger rats.

8. Benefits of a healthy diet

It may sound trite but it’s true – if your diet lacks essential nutrients, it can hurt your ability to concentrate.

Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.

Benefit your brain and aim for a well-balanced diet full of a wide variety of healthy foods.

9. Can supplements help?

Never have there been so many options available with supplements claiming to boost health.

Although many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, a supplement is only useful to people whose diets are lacking in that specific nutrient.

Some researchers are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral, and herb combinations and their impact on the brain, but more proof is still needed.

If you know your diet is not as healthy as it could be, than either consult a qualified Nutritionist, or take a good high potency combination mineral and vitamin supplement to see if it makes a difference for you.

10. Hormone balance is crucial to help with brain fog

If what you have are hormonal symptoms linked to symptoms such as brain fog then vitamins and supplements, particularly herbs, can ease some of the symptoms.

What they cannot do is replace hormones that are either missing or very low level.

For help with hormone balance you actually do need to have either progesterone, oestrogen or a mix of the two depending on your symptoms and their severity.

Helpful information

Not sure which hormone or hormones you may need, or whether you are oestrogen dominant or not? This article will be helpful.

https://anna.blog.wellsprings-health.com/which-hormone-or-hormones-might-you-need/