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Menopause and the MIND Diet
MIND Diet, because your brain deserves better than brain fog
Publication:
Harvard T.H.Chan
Author:
Various
Date:
August 2023
Article Summary
Let's chat about something that could brighten your day and clear up that charming brain fog many of us experience during menopause.
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay - quite a mouthful, isn't it?) was initially created to help keep our brains sharp as we age, but it appears also to be beneficial for menopausal women.
Researchers from Harvard and Rush University combined the best parts of the Mediterranean and DASH diets to create a diet supporting brain health. They tracked over 1,000 older adults for nearly ten years, finding that those following this diet experienced slower cognitive decline. It's quite encouraging!
The diet is simple, highlighting 10 "brain-healthy" foods to eat more of and 5 to limit. It's not about banning foods or following strict plans, but rather a flexible framework that you can adapt.
What's interesting is that this diet targets cognitive issues like memory problems, concentration difficulties, and mental fog during menopause.
The recommended foods, rich in antioxidants and anti-inflammatory compounds, may help alleviate brain fog, a common symptom of perimenopause.
The diet includes berries, leafy greens, nuts, fish, and olive oil, while limiting processed foods, red meat, cheese, and fried foods.
Here's an honest look at the facts: a recent study found that while individuals following the MIND diet experienced improvements in their overall health, the cognitive benefits weren't significantly different from those in a control group over three years.
However, both groups experienced weight loss and better eating habits, which is a positive outcome. Remember, sometimes the journey itself is just as valuable as reaching the goal.
BRAIN-BOOSTING FOODS TO EMBRACE
Daily Winners:
• 3+ servings of whole grains (swap white bread for wholemeal, white rice for brown)
• 1+ serving of vegetables (beyond the leafy greens)
• Use olive oil as your main cooking fat
Weekly Champions:
• 6+ servings of leafy greens (spinach, kale, rocket - work them into everything)
• 5+ servings of nuts (almonds, walnuts, pistachios - perfect for snacking)
• 4+ servings of beans and lentils (add to soups, salads, or make into hummus)
• 2+ servings of berries (frozen counts and is often more economical)
• 2+ servings of poultry
• 1+ serving of fish (think salmon, sardines, mackerel)
• Pastries and sweets: less than 5 servings per week
• Red meat: less than 4 servings per week
• Cheese and fried foods: less than 1 serving per week
• Butter/margarine: less than 1 tablespoon daily
IMMEDIATE WINS THIS WEEK
• Replace one white carb with a whole grain version
• Add a handful of nuts to your breakfast or afternoon snack
• Include berries in one meal daily (smoothies count)
• Cook one fish meal this week
• Make one salad with dark leafy greens
LONGER-TERM BRAIN HEALTH HABITS
• Batch cook beans and grains on Sundays for easy weekday meals
• Keep nuts visible on your counter for easy snacking
• Experiment with one new leafy green each month
• Try Mediterranean-style cooking with olive oil, herbs, and vegetables
• Consider this an investment in your future selfs mental clarity.
IMMEDIATE WINS THIS WEEK
• Replace one white carb with a whole grain version
• Add a handful of nuts to your breakfast or afternoon snack
• Include berries in one meal daily (smoothies count)
• Cook one fish meal this week
• Make one salad with dark leafy greens
LONG-TERM BRAIN HEALTH HABITS
• Batch cook beans and grains on Sundays for easy weekday meals.
• Keep nuts visible on your counter for easy snacking.
• Experiment with one new leafy green each month.
• Try Mediterranean-style cooking with olive oil, herbs, and vegetables.
• Consider this an investment in your future self's mental clarity.
NOTE:
The beauty of this diet is that it doesn't require you to live on lettuce leaves or give up everything enjoyable. It's more about making smarter choices, most of the time, and including more brain-boosting foods in your regular rotation. Plus, many of the recommended foods (like berries and olive oil) align perfectly with what we already know helps with menopause symptoms.
The action plan provides practical steps you can start implementing immediately, without needing to overhaul your entire kitchen or learn to cook like a Mediterranean grandmother overnight.
