Brain Fog? Here’s What NOT to Eat

Hormone balance and good progesterone levels are key to helping with reducing brain fog, and if you want to stay sharp, avoid these potentially problematic items from your daily diet too.

Trans fats found in margarine, cake toppings, along with many packaged snack foods, are high in trans fats.

You may know that trans fats aren’t good for your heart and blood vessels but research has found that they may also wreak havoc on brain function.

A study from the journal Neurology found that older adults who had the highest levels of elaidic acid (a common type of trans fat) in their blood were the most more likely to develop dementia.

Alcohol directly affects the brain’s communication pathways. The more you drink, the more difficult it may be to process new information or remember things.

While a single glass of wine or beer is unlikely to affect your mind, alcohol may also make you feel confused or depressed.

Sugary drinks often have a type of sugar called fructose, that may cause certain parts of your brain to become smaller. If you want to keep your brain sharp avoid any very sweet drinks.

Research has found that people who drink a lot of carbonated soft drinks, or have lots of sugar in your tea and coffee, means you are a lot more likely to have memory trouble.

Diet drinks & artificial sweeteners are often used to help with weight loss, but are definitely not better for you than those with sugar.

Research finds that people who have at least one diet soft drink, or use artificial sweeteners once a day, are nearly three times as likely to have a stroke or develop dementia.

Scientists think that artificial sweeteners may be the offending ingredient and are linked to a number of health concerns.

There are natural sweeteners available if you need them in moderation such as Stevia, Erythritol and Xylitol which have a sweetness similar to that of sugar.

Fried foods cause inflammation, which can damage the blood vessels that supply the brain with blood and hurt the brain itself.

People who eat a lot of fried, processed foods tend to fare worse on tests that measure their thinking skills so reduce or cut them out where possible..

Doughnuts give you an inflammation double-whammy from the deep frying process and the excess sugar.

Studies have linked high levels of sugar in the blood with dementia and as most doughnuts contain trans fats, that’s another ingredient your brain doesn’t need.

You could also check your progesterone levels for the last two items as it is an essential hormone for helping tackle inflammation

Refined carbohydrates such as white bread and white rice can spike your blood sugar. That’s often followed by a crash, which can make you feel mentally foggy.

Research shows that too many refined carbohydrates may increase your risk of Alzheimer’s disease, especially in certain people who are genetically predisposed to it.

Switch to sourdough, whole-grain breads, brown rice, and whole wheat pasta instead

Red meat is high in saturated fat, which is bad for your heart as well as your brain so best in moderation and organic if possible.

Meat can be a healthy part of a balanced diet, providing high-quality protein, iron, zinc, and vitamin B12, however, high consumption of red and processed meats is linked to risks of heart disease, stroke, and bowel cancer

The best brain healthy diet is based on a combination of well researched diets such as the Mediterranean and DASH ones. Here the focus is on whole grains, unsaturated fats, and plenty of green leafy vegetables.

Particularly good ingredients are spinach and kale, which are known to slow the ageing of the brain, and keep eating plenty of berries because they have been specifically linked to keeping the mind sharp as we age.

Want a protein source that’s better for your brain? Fish, lean poultry, nuts and beans are healthier options.

Dairy products such as butter and full-fat cheese are full of saturated fat. The diets above limit or avoid butter, cheese, and other full-fat dairy.

Opinions do vary, but full-fat options in moderation are generally considered healthy, and not as bad for heart health as previously thought. Dairy products are highly nutritious, offering essential calcium, protein, potassium, and vitamin B12 that support bone health, muscle maintenance, and reduced risk of type 2 diabetes and stroke.

Moderate, regular consumption of high-fat dairy, particularly cheese (≥50g/day) is associated with a lower risk of dementia and better cognitive health in older adults Fermented products like yogurt are also beneficial for the gut-brain axis.

However, if you can’t give up the ‘real thing’ just reduce your portions or make them an occasional treat.

Label reading is essential on products such as dressings, sauces etc as many have surprisingly large amounts of high-fructose corn syrup.

Look for natural products without corn syrup and try mixing up your own salad dressings instead.

Corn syrup is also in lots of soft drinks and is linked to a variety of health problems, including memory loss and a decline in brain performance.

Helpful information

Brain fog is common at menopause, but that doesn’t mean it has little impact as it can be both distressing and worrying.

Your diet will make a difference and more help can come from keeping your hormone balance healthy, so look to your levels for signs you may need help.

In particular low progesterone levels lead to the mood swings and memory loss associated with brain fog and if you are concerned this article can be helpful.

https://anna.blog.wellsprings-health.com/forgetfulness-brain-fog-and-ageing-whats-normal/