As we transition through perimenopause and into menopause, we become vulnerable to neurological shifts, leaving us with symptoms such as forgetfulness, difficulty in retaining information, being lost for words, brain fog, anxiety and depression. We also are higher risk for developing Alzheimer’s and Dementia. But there is good news 😊 The brain is highly responsive to diet and lifestyle changes, so there is a lot that we can do to keep our brains healthy, functional, and disease resistant.
Here are some of my recommendations:
Reduce inflammation
Inflammation can affect the physical structure of the brain, creating problems with brain metabolism, tissue structure and function. By eating a diet rich in anti-inflammatory foods (think the traditional Mediterranean diet) and low in pro-inflammatory foods such as sugar, we can really start to dampen down this inflammatory response.
Maintain blood sugar levels within an optimal range
Even though the brain needs glucose for energy, too much of it can be bad. The exact mechanism on how it causes Alzheimer’s and Dementia isn’t fully understood, but it’s likely due to high blood glucose……
👉🏻 Increasing inflammation, which in turn increases the production of damaging chemicals called free radicals.
👉🏻 Increasing plaques in the brain – making the arteries narrow and stiff, resulting in microvascular injury.
3. Reduce your cholesterol levels
High levels of LDL (bad cholesterol) is linked to Alzheimer’s and Dementia. Again, the traditional Mediterranean diet will help improve your cholesterol levels.
4. Aim for 7-8 hours of good quality restorative sleep each night.
Poor sleep (think quantity AND quality)….
✨ Increases inflammation
✨ Affects “brain plasticity,” or the brain’s ability to process what we’ve learned during the day
✨ The removal of waste products from brain cells become less efficient
5. Daily exercise will…
✨ Help keep your blood sugar levels in an optimal range
✨ Help dampen inflammation
✨ Increase growth of new brain cells
✨ Improve connection of one brain cell to the next
If brain health is something you would like to prioritise for 2023 do reach out as I will be taking on new clients in 2023…
