by Monica Crosson 
Sometimes,” my mom would say to me when I was a child, “I think I’d forget my head if it weren’t attached.” This was usually communicated to me during times she was experiencing stress. Those late nights when she would be simultaneously decorating three dozen holiday cupcakes for my class, cleaning up for a 4-H meeting to be held at our home the following day, and putting the finishing touches on costumes for a church pageant. And as a child, I would agree because she was old (all of about 35), and losing your mind is what happens when old age hits you.
I never thought I would have to worry about what I later came to know as “brain fog” or “fuzzy thinking.” I was the child my parents referred to as their human day planner. “Monica,” my mom would say while preparing dinner with a phone wedged between her cheek and shoulder, “Don’t let me forget about the baby shower next Thursday.”
“Got it, Mom,” I would answer.
I never forgot a name, birthday, event, or item on the grocery list that I kept filed in the little Rolodex in the back of my mind. You need the phone number of our local bakery? let me think about it . . . Yep, here it is. Another thing I was exceptional with was directions. I had a knack for memorizing landmarks when we traveled as a family.
But something happened in my late forties, around the time menopause crept up on me. My Rolodex containing a lifetime of names, birthdates, phone numbers, freeway exits, and events began to blur. I started forgetting items from my internal grocery list. Then baby showers and barbecues would sometimes slip right by me, leaving me feeling like a complete idiot when I showed up with belated gifts days or weeks later. And forget about learning names! The pièce de résistance came when I took my daughter to South Seattle for a house concert. It was dark when we left, so it was hard for me to find the landmarks I had so clearly memorized. To top it off, my cell phone had died, so my backup plan of using its GPS to get us back to the freeway had failed. I drove around and around, mumbling about streets that, under the glare of sodium lights, seemed like they should have led me back to the freeway.
“Are we lost, Mom?”
I started to cry. “I don’t know. This is so stupid. No, we’re not lost—I’m just confused. I should be able to get out of here. I don’t know what’s wrong with me lately. I’m such a basket case. I swear I’d lose my head if it weren’t attached.”
Chloe laughed.
“What’s so funny?”
“Well, you’re starting to sound like Grandma.”
“I do sound like my mom.” I cried harder. “Grandma was right, though—age makes you crazy.”
“We should ask for directions, Mom.” My daughter patted my hand.
“Why didn’t I think of that? Oh, Chloe, I just thought of something. What if I have dementia?”
Chloe shook her head.
Fog on the Brain
I ended up doing a little research and found out that, no, I didn’t have dementia and that cognitive issues, such as memory loss, lack of concentration, disorganization, and lower attention span are very common among women going through menopause.
In fact, studies show that women struggle the most with memory loss during the first year after their last period, according to the Harvard Gazette. And though experts don’t know why menopause brings on cognitive issues, it is believed to be due in part to declining estrogen levels. According to research, estrogen works with areas in the brain that affect verbal memory and executive function. In addition, all those other neat side effects of menopause, such as hot flashes, depression, and trouble sleeping, can also affect our ability to focus.
It’s not just menopausal women who experience brain fog—the hormonal fluctuations during pregnancy can also impair cognitive abilities. Elevated cortisol levels in people who suffer chronic stress affect reasoning and memory. And chronic fatigue syndrome, a puzzling medical condition that usually strikes women between the ages of thirty and fifty, can cause reduced cognitive abilities accompanied by extreme lethargy, muscle aches, a recurring sore throat, and tender lymph nodes in the neck and armpits. Let’s not leave out the multitaskers. People who have too many irons in the fire are also susceptible to cognitive issues.
There is no miracle drug for brain fog, but there are things we can do to alleviate the symptoms naturally, including relaxation, deep breathing, exercise, reducing stress, limiting alcohol and caffeine use, getting enough sleep, and eating a healthy diet rich in antioxidants.
Brain Food
The food we eat plays a vital role in our cognitive health. Our brain matter is mostly made up of lipids (fats); the rest is made up of glucose, amino acids, proteins, and micronutrients. Foods high in antioxidants and omega-3 fatty acids not only help create and maintain new cell membranes, but they may also help prevent degenerative brain conditions. If eaten continuously, foods high in trans fats, found most often in fried and processed foods, can compromise brain health and worsen memory.
Another thing to consider is our stress factor: our bodies don’t like stress. When we’re stressed out, little chemicals prompt our immune system to kick in and fight back through inflammation. While inflammation is the body’s natural response mechanism that helps protect and repair it, chronic inflammation can cause harm. It’s been linked to autoimmune diseases like multiple sclerosis, anxiety, and high blood pressure. So how does this link to food? Through our gut!
Our gut produces hormones that help keep our body’s immune responses and inflammation under control. Also, gut hormones that enter the brain influence cognitive ability. So, sticking to a diet rich in vitamins, minerals, and antioxidants is good not only for our bodies but our minds as well.
Here is a list of foods that may help alleviate brain fog:
Beets: Most people I talk to have bad memories of these jewel-toned root vegetables that have lingered from a childhood of beets that came out of a can and tasted like tinny dirt. Which is too bad, because beets are one of the most healthful foods you can eat and are super easy to grow. Beets are chock full of vitamins, minerals, and cancer-protecting antioxidants. They also contain natural nitrates that increase blood flow to the brain. Try baking beets to bring out their sweetness, add them to salads, or make them into chips.
Broccoli: Vitamin K and choline make this vegetable a perfect brain food that helps keep your brain sharp. It also contains high amounts of vitamin C and is full of fiber. Broccoli is great in stir-fries, soups, or salads.
Blueberries: These sweet little powerhouses are one of the most highly concentrated sources of antioxidants and contain vitamin C, vitamin K, and fiber. They are also a good source of gallic acid, which helps protect our brain from deterioration and stress. Try them in a smoothie, sprinkle them over your morning cereal, or eat them frozen for a cool summer snack.
Celery: Who knew a vegetable that packs so few calories could be so good for you? With high amounts of antioxidants and polysaccharides, celery acts as a natural anti-inflammatory. When cooking with celery, don’t forget the leafy tops. They add a great flavor to soups and sauces.
Coconut Oil: This versatile oil works as a natural anti-inflammatory, can help with memory loss, and helps destroy bad bacteria in your gut. Use coconut oil in baking, soups, or smoothies.
Dark Chocolate: Yes! I love it when one of my favorite foods is good for me! Chocolate’s anti-inflammatory and antioxidant secret is flavonols. They can also help lower blood pressure and improve blood flow to both the brain and heart.
Leafy Greens (Spinach, Chard, Kale): Your mom was right about eating those greens! Loaded with vitamin K and A, leafy greens are great for fighting inflammation and for keeping bones strong. Also, a recent study shows that people who eat one or two servings of greens per day may experience lower mental deterioration. Use generously in lasagnas, salads, and stir-fries.
Olive Oil: Polyphenols found in olive oil may improve learning and memory and help reverse age-related changes to the brain. The best way to take advantage of olive oil’s benefits is by using it at room temperature. It begins decomposing at high temperatures. Use in dressings, marinades, and sauces.
Pumpkin: A wonderful antioxidant and a great source of fiber, pumpkin is an anti-inflammatory that is beneficial for tissue repair and stress. The fruit also contains L-tryptophan, which aids in depression. The seeds are chock full of zinc and magnesium, which play an important role in stress and cognitive health. Use the fruit for pumpkin pie or in soups and stews. Sprinkle the seeds over yogurt or use in baking your favorite bread.
Rosemary: A favorite herb in Mediterranean cooking, rosemary contains carnosic acid, which helps protect the brain from neurodegeneration. High in antioxidants and anti-inflammatory properties, it’s good not only for the brain but for your eyesight as well. Use rosemary in soups and stews, with potatoes, or baked with roasted garlic in bread.
Salmon: High in omega-3 fatty acids, salmon is the ultimate food for brain power. Eating salmon regularly can help increase focus and improve memory. Try salmon smoked or grilled.
Tomatoes: What makes tomatoes a super brain booster is the lycopene, a phytonutrient that gives tomatoes their bright red color. Lycopene may delay the onset of Alzheimer’s disease and dementia by correcting brain cell corruption and protecting healthy cells. Use in sauces or slice for salads or snacking.
Turmeric: Turmeric is an ancient root that has been used for centuries for its healing properties. Known to increase oxygen intake, turmeric may help you stay alert and process information. Curcumin, a chemical compound found in this root, helps make it a powerful anti-inflammatory as well. Use turmeric in chicken dishes or in tea.
Walnuts: With a high amount of vitamin E, antioxidants, and minerals, walnuts make a great snack that can also improve your brain power. Use them in trail mixes, add them to baked goods, or throw a few in a smoothie.
Cognitive Health Garden
Many of the foods included in my list can be easily grown in your backyard garden or in containers on a patio or balcony. Imagine stepping just outside and gathering nutritious and healing foods to add to your recipes. Here are my picks for your very own garden for cognitive health:
Beets: Preserve beets by pickling them in a brine of honey and cider vinegar for snacking all year long. ‘Red Ace’ is a fast-maturing variety that boasts red-veined greens. This variety is sweet and may become a new family favorite.
Blueberries: Ranking number one among fruits and vegetables for antioxidant activity, blueberries are a must for any backyard gardener, and dwarf varieties that can be planted in containers make it possible for anyone to enjoy their benefits. ‘Top Hat’ is a compact two-foot plant perfect for containers. White flowers in the spring turn to dusky-blue fruit in the late summer.
Broccoli: A member of the cabbage family, one ounce of broccoli has an equal amount of calcium to one ounce of milk. ‘Arcadia’ is a great cold-tolerant variety with large, domed heads and excellent side-shoot production.
Chard: ‘Bright Lights’ is a beautiful, lightly savoyed variety that has beautiful stems of pink, yellow, red, and white. It is a consistent grower and slow to bolt.
Celery: Are you up for a gardening challenge? Give celery a try. This marshland plant is a heavy feeder and requires a lot of attention, but the rewards are definitely worth it. ‘Tango’ is known to perform better under less than desirable conditions, ‘Tango’ is a vigorous plant that grows stalks that are less fibrous than other varieties.
Don’t think you have enough room to grow your favorite squash? Not to worry, trellising your vining plants is a great space saver.
Kale: ‘Siberian,’ though not quite as cold hardy as other varieties, is a vigorous, high-yielding variety sweeter than most.
Leafy Greens: Greens are easy to grow and pack a nutritious punch. Best of all, you can find varieties that can be grown for every season.
Pumpkin: ‘New England Pie’ pumpkin produces fruit weighing four to six pounds with bright orange stringless flesh. Because it’s not as sweet as other varieties, it works great for both sweet and savory dishes.
Rosemary: If you live in a warmer plant hardiness zone (zone 8 and over; see page 221), rosemary can be grown as a fragrant hedge. For colder zones, try growing it in a container. ‘Tuscan Blue’ in warmer climates will grow four to six feet tall and three feet wide. It boasts beautiful dark blue flowers and has excellent flavor.
Spinach: ‘Indian Summer’ is a hybrid variety with smooth leaves that is slow to bolt and a three-season producer. ‘Teton’ is a hybrid that can be grown all year long in mild-winter areas. This beauty has deep green leaves and is slow to bolt.
Tomatoes: Nothing beats the flavor of homegrown tomatoes, and they’re perfect for containers. ‘Amish Paste’ is a beautiful heirloom ‘Roma’-style tomato juicier than most paste tomatoes. It can be used in healthful sauces or sliced and tossed into your favorite salad. It’s large for a sauce tomato, averaging eight to twelve ounces.
Be Good to Yourself
Once I realized that my bouts with brain fog were a normal part of the aging process, I was better able to take control of the situation and create a game plan to alleviate my symptoms. Taking daily walks, shifting my diet, and letting go of extra, unnecessary obligations all helped me relieve stress and nurture my maturing body and mind.
So, whether you are dealing with hormonal changes due to pregnancy or menopause, are experiencing unexpected life changes that create stress, or have too many irons in the fire, remember to take care yourself with nutritious food and self-love. Your body and your mind will thank you for it.
Selected Resources
Bridger, Haley. “Changes in Memory Tied to Menopausal Status.” Harvard Gazette. September 27, 2016. https://news.harvard.edu/gazette/story/2016/09/changes-in-memory-tied-to-menopausal-status/.
Farr, Susan A., et al. “Extra Virgin Olive Oil Improves Learning and Memory in SAMP8 Mice.” Journal of Alzheimer’s Disease 28, no. 1 (2012): 81–92. doi:10.3233/JAD-2011-110662.
Goldhill, Olivia. “Brain Food: 6 Snacks That Are Good for the Mind.” Telegraph, January 23, 2015. https://www.telegraph.co.uk/news/science/science-news/11364896/Brain-food-6-snacks-that-are-good-for-the-mind.html.
Gómez-Pinilla, Fernando. “Brain Foods: The Effects of Nutrients on Brain Function.” Nature Reviews Neuroscience 9, no. 7 (2008): 568–78. doi:10.1038/nrn2421.
Weber, Miriam, Mark Mapstone, Jennifer Staskiewicz, and Pauline M. Maki. “Reconciling Subjective Memory Complaints with Objective Memory Performance in the Menopausal Transition.” Menopause 19, no. 7 (2012): 735–41. doi:10.1097/gme.0b013e318241fd22.