Food for your thoughts....or brain!

Do you find yourself walking into rooms with a blank....no idea what you came in here for! Putting your keys in a 'smart place' but not remembering where that place was. Loosing track of conversations, loosing words and names of things that you have known your whole lifetime. Some women recognise this as they experienced something similar post pregnancy with 'baby brain', in this stage of our lives, we call it 'menopause brain' or 'brain fog'.

For quite a while I felt like I was constantly playing a game of Charades. While at times it was funny, most of the time it was demoralising and embarrassing. Especially in work meetings or in a situation where I wanted to get my point across clearly and with confidence.

It was becoming unmanagable so I started listening to my body, keeping track, and paying attention to when my brain fog seemed to be at its worst. Like all my symptoms, brain fog was at its worst when my stress levels were high and/or when I didn't get a good nights sleep. But the more that I paid attention, I realised that my brain function was also affected by alcohol, after a night with friends and a few bottles, I felt like my brain just couldn't switch on the next day.

I started doing some research into what I was eating, a lot was going around social media about 'brain food' and I wanted to try and test to see if any of it worked. Now I definatly believe in the phrase, ' you are what you eat'. Everything that we put in and on our bodies affects the receptors in our body.

I changed my diet to add many of what was referred to as 'brain food' but I also changed my plate so half of it was vegetables, I also started watching level of sugar that I was taking in and the differences in how I felt. For example, eating a breakfast bar vs a bowel of yogurt & blueberries, no energy spikes and falls with yogurt. All these changes not only helped to support my brain but many of my other symptoms such as exhaustion, low energy and irritability .

Here are your 'brain foods':

1. Oily Fish: Salmon, sardines, mackerel, anchovies.

   These are rich in omega-3 fatty acids (especially DHA), which form part of the structure of brain cells.

   I LOVE salmon in the air fryer - crispy skin...yum!

   
   

2. Blueberries: they are high in anthocyanin, antioxidants that protect brain cells from oxidative stress, improve blood flow to the brain, support learning and memory.

   I have blueberries almost every day!

   
   

3. Dark leafy greens: Spinach, kale, rocket and Swiss chard are packed with Vitamin K, magnesium, antioxidants and folate. These nutrients are associated with slower cognitive decline and better brain ageing.

   I love spinach salad, but also put frozen kale in my morning smoothies.

4. Nuts & Seeds: especially walnuts, pumpkin seeds, sunflower seeds & almonds. They provide healthy fats, vitamin E (protects brain cells), magnesium (calms nervous system), zinc (supports memory) and Iron (supports oxygen delivery to the brain).

   My afternoon snack is often nuts. I put them on my salads as well.

5. Avocados & Olive oil: avocados & extra virigin olive oil are rish in monounsaturated fats that support vascular health, reduce inflammation, help stabilise blood sugar. A stable blood sugar results in fewer mental crashes.

   I've fallen for avocados; smashed, fried, in a dip or a salad - there are so many ways to add avocado to your diet.

6. Lentils & Beans: these stabilise blood sugar, prevent energy crashes, provide fibre and plant-based iron, support gut health (which influences brain function).

   Lentil soups in the winter are one of my favourites. I've started adding lentils to my rice, chilli and other dishes.

   
   

7. Eggs: rich in choline - essential for producing acetylcholine, a neurotransmitter involved in memory & learning, which many women don't get enough of. Eggs also provide B vitamins which are essential for brain energy metabolism.

   I'm slightly intolerant to eggs, so while I eat them and like them, I'm mindful of how much I have.

   
   

8. Save the best for last! DARK CHOCOLATE!! We're talking 70%+ cocoa - which contains flavonoids that improve blood flow to the brain, support mood and enhance short-term focus.

   Someone once told me to switch from a Snickers bar in the afternoon to dark chocolate - I'll never go back!

What a lot of this boils down to is less processed food and a diet that resembles something of a Mediterranean-style diet.

I do take supplements as well, I have tested and tried each of them to ensure that they're doing what I need them to do. But please be mindful that what works for me, may not work for you, everyone is different. I take:

• Omega 3 (Doterra EO MEga), I take that for my brain as well as my skin & hair - that's where I noticed the changes the most.

• Vitamin D (Healthspan - Super Strength Vitamin D3)

• Magnesium (I'm currently using a spray called BetterYou Magnesium, but I'm going to try Fierce Nature Magnesium Balm) - I take this for sleep & relaxation as well.

• Vitamin B (Healthspan - High Strength Vitamin B Complex)

What I personally recommend is Doterra Frankincense Boswellic Acid Complex. For me, this one has been a GAME CHANGER! I used it for 3 months and did notice a difference in less Charades games, forgot to order more, and wow did I notice a difference. I never forget them in my order now. I take them on alternate days as they're not cheap, but very worth it!

But as I said earlier, food is just one piece of the puzzle, it is also influenced by sleep disruption, stress levels, insulin resistace and inflammation. It's adapting different aspects of your lifestyle to work well together for a healthier better functioning you!

If you want more details on Doterra Essential oils & products please get in touch. I can also help you to make a plan if you're struggling to comit to eating certain foods, or if you're unsure where to go next, please message me.