There is certainly a lot of information around about to help to help with this common menopausal symptom, but do they really work?
There’s no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add “smart” foods and drinks to your diet.
Caffeine
There’s no magic bullet to boost IQ or make you smarter — but certain substances, like caffeine, can energize you and help you concentrate.
Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, though the effects are short-term.
And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.
Sugar
Sugar is your brain’s preferred fuel source — not table sugar, but glucose, which your body processes from the sugars and carbohydrates you eat.
That’s why a glass of Orange, or another fruit juice, can offer a short-term boost to memory, thinking, and mental ability.
Have too much, though, and memory can be impaired — along with the rest of you. Go easy on the added sugar, as it has been linked to heart disease and other conditions.
Breakfast
Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t.
Foods at the top of researchers’ brain-fuel list include high-fibre whole grains, dairy, and fruits.
Just don’t overeat; researchers also found high-calorie breakfasts appear to hinder concentration.
Fish
A protein source linked to a great brain boost is fish — rich in omega-3 fatty acids that are key for brain health.
These healthy fats have amazing brain power: a diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.
For brain and heart health, eat two servings of fish weekly.
Nuts and Chocolate
Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age.
Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.
Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.
Avocados
Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruit like avocados can cut the risk of heart disease and lower bad cholesterol.
This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains
These also contribute dietary fibre and vitamin E. Though avocados have fat, it’s the good-for-you, monounsaturated fat that helps with healthy blood flow.
Blueberries
Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.
Studies also show that diets rich in blueberries improved both the learning and muscle function of ageing rats, making them mentally equal to much younger rats.
Healthy Diet
If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus.
A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.
Your brain benefits if you aim for a well-balanced diet full of a wide variety of healthy foods.
Supplements?
These are part of many peoples every day diet, helping to boost their vitamin levels if they are not getting sufficient from their diet.
Many of the reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, and researchers are cautiously optimistic about ginseng, ginkgo, and vitamin, mineral, and herb combinations and their impact on the brain.
Hormone balance
There is no doubt that two factors definitely influence our ability to focus: ageing and Menopause.
The latter is particularly troublesome for women who are also suffering other hormonal symptoms, along with increased stress and anxiety, so make sure that you have the best hormone balance to cope with this.
Helpful information
Choosing to start the day with a breakfast that gives you the best nutritional start is going to be a personal choice, but one suggestion nutritionists have made if you want to increase your ability to concentrate is to start with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of coffee.
Also important factors include getting a good nights sleep, staying hydrated, and choosing exercises to help you sharpen your thinking such and crosswords, jigsaw puzzles or sudoku.
Reducing stress and anxiety is also key so find what ever works for you, but meditation has been shown to help with a clear thinking and relaxation.
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