Brain Boosting Foods During Menopause

Enjoying a nutrient-dense diet has long been hailed as a key to good health and overall well-being. But did you know there are brain-boosting foods to improve your overall brain health, including cognitive function, especially during menopause?

So why is that important over 40? While menopause brings about a staggering 30% drop in brain energy levels due to estrogen depletion, research reassures it doesn’t impede cognitive ability. Let’s delve into how some brain-boosting foods that can support your brain health during menopause, midlife, and beyond.

But firstly, what exactly happens within your brain during menopause?

The Impact of Menopause on Your Brain:

Initially, hormonal changes adversely affect your hypothalamus, the part of your brain that regulates body temperature. This leads to common menopausal symptoms like hot flashes. Subsequently, hormonal imbalance may disrupt your sleep-wake cycles, controlled by the brain stem, leading to insomnia.

Your memory and emotions centers – the amygdala and hippocampus – are considerably susceptible to estrogen levels. This implies that as estrogen levels dip, mood swings and forgetfulness may become frequent. Additionally, this drop in brain energy correlates with the formation of Alzheimer plaques – often seen in Alzheimer’s patients. Though this doesn’t imply a definitive diagnosis, it amplifies the need for proactive measures to retain brain health during menopause.

The Correlation between Menopause and Alzheimer’s Disease:

Understanding the connection between menopause and Alzheimer’s disease is crucial. Women have a higher risk of developing Alzheimer’s, and this risk increases during menopause. Evidence suggests that Alzheimer’s disease might start during menopause, underscoring the need for early detection.

Furthermore, specific procedures involving the uterus and ovaries, like hysterectomies or oophorectomies, could correlate with cognitive health considerations. This underscores the importance of further research into the brain’s changes during menopause and optimal ways to support it. (1, 2, 3,)

A Proactive Diet For Menopause Brain Health:

Boost Your Brain Power through Nutrition Optimal Performance

The first step towards brain wellness during menopause is smart dietary choices. The Mediterranean diet, known for its health benefits, is your ally in preserving cognitive function. This diet focuses on whole, nutrient-dense foods that are incredibly beneficial for your cognitive well-being.

One unique aspect of the fiber-rich Mediterranean diet is that it includes foods rich in phytoestrogens. These compounds can imitate estrogen in your body, countering hormonal imbalances often associated with menopause.

Some of the phytoestrogen-rich foods you can include in your diet are:

• Flax Seeds are rich in phytoestrogens like lignans and can help regulate hormonal changes during menopause, reducing symptoms like hot flashes and mood swings. Incorporate: You can sprinkle ground flax seeds on your cereals, yogurt, salads, oats, or baked goods. Also, you can add them to your smoothies for an added nutritional punch. (4)
• Edamame, Tempeh, & Tofu-Soybeans, and Edamame are both high in protein and have many health benefits. They are rich in phytoestrogens, known as isoflavones. They may help make hot flashes less frequent and less severe and help with bone health after menopause. Incorporate: Add them in salads, stews, soups, wraps, stir-fries, or as a snack.
• Chamomile Tea. Chamomile tea is known to help relax and aid in sleep, which is great for insomnia caused by menopause, but it can also help with hot flashes and muscle and joint pain. (5) Incorporate: Drink a glass of chamomile tea at night for better sleep or to relax or reduce anxiety. You can also infuse in milks and add in baked goods.
• Cruciferous vegetables like cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, collard greens, mustard greens, turnip greens, radishes, and similar green leaf vegetables are rich in phytoestrogens, including lignans and coumestrol. Incorporate: Add them to salads, stews, soups, wraps, stir-fries, and casseroles as a side or a snack. Top: Cauliflower is great added to smoothies for a creamy texture and nutritional boost.
• Sesame Seeds, Pumpkin Seeds, & Sunflower Seeds are a decent source of lignans and other phytoestrogens, which aid in hormonal balance. Plus, they’re packed with crucial minerals like calcium and magnesium that support bone health. Incorporate: Sprinkle the seeds on yogurt or parfaits, oats, salads, stir-fries, snacks, or homemade energy bars for a pleasant crunch and subtle nutty flavor.
• Dark Chocolate boasts a double advantage as it contains phytoestrogens and antioxidants, which protect brain cells from oxidative stress and enhance cognitive function. Incorporation: Savour a small piece of high-quality dark chocolate occasionally. Choose variants with at least 75% cocoa content for maximum benefits.
• Chickpeas are a Mediterranean diet staple, offer essential nutrients like fiber, protein, and folate, aiding in hormonal balance and overall health. Incorporate: Incorporate chickpeas in numerous dishes like hummus, salads, soups, stews, or roast them for a quick snack.
• Lentils are another legume rich in phytoestrogens, also offering a substantial amount of iron, which is critical for energy levels during menopause. Incorporate: Incorporate lentils into soups, stews, meatballs, or salads for a nutrient-rich addition to your Mediterranean-inspired meals.
• Whole Grains, such as brown rice, quinoa, and whole wheat pasta, contain phytoestrogens and provide slow energy release, aiding brain function. Incorporate: Substitute refined grains with whole grains in your meals. You can use brown rice or quinoa for Mediterranean-style bowls or whole wheat pasta in pasta salads or pasta dishes.

Incorporating these phytoestrogen-rich Mediterranean foods will support hormonal synergy and boost the overall nutrient quality of your diet. Adding these foods to your meals, you’re nourishing your brain during menopause.

In Conclusion

As you journey through menopause, remember that your brain is your valuable ally. Even with the hormonal tumult, your cognitive function remains robust. Understanding the link between menopause and brain health allows you to make informed choices.

By including a Mediterranean-inspired diet rich in brain health foods, taking stress management measures, prioritizing quality sleep, nourishing your brain with brain-boosting foods that are nutrient-dense whole foods, and incorporating regular exercise, you’re actively nurturing your brain’s health.

Are you ready to prioritize your brain health during menopause? Click below to download A FREE quick-start checklist.