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How to ease the brain fog at 40+

February 15, 2019

Over 70% of women report that brain fog has negatively affected their quality of life.  If you have been affected by the sudden inability to find your words, walking into a room to do a job and then forgetting what you need to do, it can be daunting.


You may think its just age related and something you must put up with, but do you?  The correlation between nutrition, mind and body is being talked about more and more. 



Women tend to go through the menopause in their 40’s and 50’s with the fall in oestrogen levels in the menopause causing a range of symptoms.  The peri-menopause can last between 2-7 years before the menopause and with fluctuating levels of oestrogen during this time again a range of symptoms can be experienced including Fatigue, sleep disturbance, brain fog, hot flushes, mood swings and bloating.


Brain fog is one of these symptoms and the right nutrition can help to minimise the symptoms.  Foods high in magnesium, Zinc, Calcium, Vitamin D and Essential Fatty Acids can help to support our brain function.


I am an advocate of “Real” Food and believe with the correct nutrition that is accessible and fits with a busy lifestyle optimal function of the body and mind can be achieved.  Simple, small changes implemented into our daily food intake consistently can have major positive benefits to our health. 


Try these three simple changes to help minimise the impact of brain fog.


Increase your intake of magnesium, Zinc, Calcium, Vitamin D and Essential Fatty Acids can help minimise your brain fog.  Examples of sources of each micro-nutrient are below and these are a few examples and not an exhaustive list. 


Magnesium – Sunflower seeds, Chia Seeds

Zinc – pumpkin Seeds, Sesame Seeds,

Calcium – Dairy or non-dairy alternatives (the amount of calcium will be lower in non-dairy alternatives) Sesame Seeds, Almonds

Vitamin D – Sunlight, Fortified Milk and Milk alternatives

Essential Fatty Acids – Flax Seeds, Walnuts


1.       Make a mix of 2 tablespoons of pumpkin seeds, flax seeds, chia seeds, sesame seeds and sunflower seeds.  Add a teaspoon of this mix daily to a breakfast of raw oats, two fruits, handful of almonds and walnuts, finish with either milk or non-dairy milk alternative. 



2.       Increase your water intake to 3-4 litres of water per day.

Increase your water intake.  The effects of hydration can be felt quickly on the body and mind and a simple increase to 3-4 litres can ease the impact of headaches, help transport nutrients around the body and minimise fatigue.


3.       Take a 20-minute walk outside each morning.


Vitamin D is found in a small number of foods but one of the best external sources is sunlight.  Take a daily walk outside and reap the benefits not only for your Vitamin D but being outside with nature is proven to have a positive impact on our bodies and minds.



If you’d like to find out more how your food can support, you during the peri-menopause look at my website for more details of your

3 Month Online Guidance, Support and 1-1 Consultation from anywhere

in the world.



Facebook: Food and Fitness by Louise

Instagram: @Foodandfitnessbylouise



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