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Unlocking Mental Clarity: The Mind Diet for Menopause Brain Fog

"Menopause Brain Fog" - these three words can be incredibly frustrating for women going through this life-changing phase.

If you're struggling with forgetfulness and mental fog during menopause, you're not alone.

Here's the good news: a powerful solution might be ON YOUR PLATE.

Enter the "Mind Diet for Menopause Brain Fog." 

In this blog post, we're about to unravel the secrets of how this unique dietary approach can help you regain your mental clarity.

Along the way, we'll serve up a delicious MIND diet recipe to get you started on your journey to sharper cognitive skills.

So, let's dig in and discover how the Mind Diet can be your ally in beating menopause brain fog!

Understanding Menopause Brain Fog

Menopause brain fog is often called "menopausal cognitive impairment." 

It is a common cognitive (brain) challenge that you may be facing during your menopausal transition. 

It arises due to hormonal fluctuations, primarily a decline in estrogen, crucial in regulating brain function. 

These hormonal changes can disrupt the way chemicals communicate with each other, therefore affecting memory, concentration, and overall cognitive function. 

Symptoms of menopause brain fog can vary from person to person but often include:

  • forgetfulness
  • difficulty focusing
  • mental fatigue
  • sense of mental cloudiness

These symptoms can be frustrating, but understanding hormonal factors and using strategies like the Mind Diet can help you regain mental clarity during this phase.

The Mind Diet: A Brief Overview

The Mind Diet, short for "Mediterranean-DASH Diet Intervention for Neurodegenerative Delay," was developed as a response to the growing concern over age-related cognitive decline and neurodegenerative diseases, such as Alzheimer's.

It's a hybrid of two well-established diets: the Mediterranean Diet and the DASH (Dietary Approaches to Stop Hypertension) Diet, both known for their positive impact on heart health.

Researchers recognized the potential benefits of combining these diets to not only promote cardiovascular health but also protect the brain.

The Mind Diet For Menopausal Women 

If you are going through menopause and experiencing brain fog, the Mind Diet holds promise

As estrogen levels decline during menopause, the risk of cognitive decline and forgetfulness tends to increase

The Mind Diet's emphasis on foods rich in antioxidants, such as leafy greens and berries, along with healthy fats like those found in olive oil and nuts, provides essential nutrients to support brain health. 

Moreover, the inclusion of whole grains helps stabilize blood sugar levels, preventing energy crashes that can contribute to mental fatigue. 

While research on the Mind Diet's specific effects on menopause-related brain fog is ongoing, the principles behind this dietary approach are grounded in sound nutritional science. 

Therefore, making it a valid and beneficial option for women seeking to preserve their cognitive abilities during this transitional phase of aging.

The Mind Diet Food Categories

The Mind Diet is structured around specific food categories chosen to optimize cognitive health. 

This dietary plan results from extensive research into the foods and nutrients associated with brain health and a reduced risk of cognitive decline.

Leafy Greens

The inclusion of leafy greens such as spinach, kale, Swiss chard, collard greens, and romaine lettuce are a great addition to this diet. 

They  are packed with essential nutrients like folate and vitamin K, which have been linked to enhanced cognitive function and a lower risk of cognitive decline. 

Overall, the antioxidants and anti-inflammatory properties in these greens can help protect brain cells from damage.

  • Folate (Vitamin B9): Folate plays a crucial role in cognitive function and mood regulation. It is essential for synthesizing neurotransmitters like serotonin, which can help improve mood and reduce symptoms of depression.
  • Vitamin K: Vitamin K is important for maintaining brain health as it helps regulate calcium in the brain, which is necessary for cognitive function and memory.
  • Antioxidants: Leafy greens are packed with antioxidants, such as vitamin C and beta-carotene, which help protect brain cells from oxidative stress and damage caused by free radicals. This protection can aid in preserving cognitive function.
  • Dietary Fiber: Fiber is important for overall gut health, and emerging research suggests a strong gut-brain connection. A healthy gut can positively influence brain health and cognitive function.
  • Nitrates: Some leafy greens, like spinach, are high in nitrates. These compounds may help improve blood flow to the brain, potentially enhancing cognitive performance.


Berries, including blueberries and strawberries, are a staple of the Mind Diet because of their high content of flavonoids

These compounds are potent antioxidants known for their ability to improve memory and cognitive function.

Additionally, they help combat inflammation, which can contribute to cognitive impairment.

  • Antioxidants: Berries are loaded with antioxidants, particularly flavonoids. These antioxidants help protect brain cells from oxidative stress and inflammation, which can contribute to cognitive decline.
  • Polyphenols: Polyphenols are compounds found in berries that have been linked to improved cognitive function. They may enhance memory, learning, and overall brain health.
  • Anthocyanins: These are a type of flavonoid specifically found in blueberries, blackberries, and other dark-colored berries. Anthocyanins have been associated with enhanced memory and cognitive function.
  • Vitamins: Berries contain various vitamins, including vitamin C and vitamin K, which play roles in brain health. Vitamin C is an antioxidant, while vitamin K is important for regulating calcium in the brain.
  • Fiber: Berries are a good source of dietary fiber, which helps stabilize blood sugar levels. Stable blood sugar levels are crucial for maintaining steady energy for the brain and preventing cognitive fatigue.
  • Omega-3 Fatty Acids: While not as abundant as in fish or nuts, some berries, like blackberries, contain small amounts of omega-3 fatty acids. These healthy fats are essential for brain cell structure and function.

Healthy Fats

The MIND diet includes various sources of healthy fats that provide nutrients to support brain health. 

Here are some healthy fats for you to incorporate as they are specific to the MIND diet:

  • Olive Oil: Olive oil is rich in monounsaturated fats, which are associated with improved cognitive function and a lower risk of cognitive decline. It also contains vitamin E, an antioxidant that helps protect brain cells from oxidative stress.
  • Nuts (e.g., Walnuts, Almonds): Nuts provide a combination of healthy fats, including monounsaturated and polyunsaturated fats. They are a good source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which supports brain cell structure and function. Additionally, nuts supply vitamin E and antioxidants that promote cognitive health.
  • Avocados: Avocados are packed with monounsaturated fats and are a source of healthy fiber, which helps regulate blood sugar levels. They also contain vitamin K, folate, and vitamin C, all of which contribute to brain health and function.
  • Fatty Fish (e.g., Salmon, Trout): While not explicitly listed in the MIND diet, fatty fish like salmon and trout are part of the Mediterranean Diet, one of the diet plans from which the MIND diet draws inspiration. Fatty fish are abundant in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s are essential for your brain health, as they play a vital role in brain cell membranes and neurotransmitter function.

Whole Grains

Whole Grains like oats and quinoa offer a sustained energy source for your brain.

They prevent blood sugar spikes and crashes, which can lead to mental fatigue and fog.

Stable blood sugar levels are crucial for maintaining optimal cognitive function.

These grains provide a holistic approach to brain health by promoting stable energy, delivering your brain essential nutrients, and reducing factors that can impair cognitive function.

  • Oats: Oats are rich in complex carbohydrates, providing a steady source of energy for the brain. They also contain beta-glucans, a type of soluble fiber, which may have anti-inflammatory and cognitive benefits.
  • Quinoa: Quinoa is a complete protein source and an excellent whole grain option. It contains a balanced combination of carbohydrates and amino acids, providing energy and supporting overall brain health.
  • Brown Rice: Brown rice is a whole grain alternative to white rice. It provides sustained energy and is a source of vitamins and minerals, including B vitamins like B6 and magnesium, which are essential for brain function.
  • Whole Wheat: Whole wheat products, such as whole wheat bread and pasta, are rich in complex carbohydrates and dietary fiber. These foods help stabilize blood sugar levels and provide a gradual release of energy for the brain.

MIND Diet Recipe Example: Mediterranean Salmon Salad

If you would like to transition from theory to practice, here's a mouthwatering MIND diet recipe that can help you combat menopause brain fog:

Mind diet salmon salad recipe for brain fog


  • 2 salmon fillets
  • 2 cups of mixed greens (spinach, kale, arugula)
  • 1 cup of blueberries
  • 1/2 cup of walnuts, chopped
  • 1/4 cup of extra virgin olive oil
  • 1 lemon, juiced
  • 1 teaspoon of honey
  • Salt and pepper to taste


  1. Preheat your oven to 375°F (190°C).
  2. Season the salmon fillets with salt and pepper and bake for 15-20 minutes or until cooked through.
  3. While the salmon is cooking, prepare the salad. In a large bowl, combine the mixed greens, blueberries, and chopped walnuts.
  4. In a separate bowl, whisk together the olive oil, lemon juice, honey, and a pinch of salt and pepper to make the dressing.
  5. Once the salmon is done, let it cool slightly, then flake it into bite-sized pieces and add it to the salad.
  6. Drizzle the dressing over the salad and toss gently to combine.

This Mediterranean Salmon Salad is not only delicious but also aligns perfectly with the Mind Diet's principles...providing you with brain-boosting nutrients and flavors to savor!


In the journey to combat menopause brain fog and preserve cognitive abilities, the Mind Diet emerges as a compelling ally. 

Rooted in the fusion of the Mediterranean and DASH diets, this dietary approach isn't just about nutrition; it's a holistic strategy to nourish both your body and mind.

From the leafy greens that fortify your memory to the vibrant berries defending your brain against oxidative stress, the Mind Diet embodies the power of natural, wholesome foods. 

Healthy fats from sources like olive oil and nuts offer a lifeline to your brain cells, promoting vitality and resilience.

Whole grains, with their steady release of energy, form the bedrock of sustained mental clarity.

These dietary choices are not arbitrary; they are backed by nutritional science and grounded in a profound understanding of the brain's needs.

As you navigate the transformative phase of menopause, the Mind Diet offers a path towards mental clarity and cognitive strength

It's not just a diet; it's a lifestyle that embraces the delicious, the nutritious, and the empowering. 

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Mind Diet for Menopause Brain Fog: A Recipe for Mental Clarity

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September 12, 2023


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Dr. Bianca Beldini

I’m your Doctor of Physical Therapy, Acupuncturist, Master Dry Needler, and Triathlon and Running Coach. I’ve been in the health, wellness and fitness industry for over 25 years, and I’m here to help you reach your optimal health.