Hey Reader,

The Savor Crew and I are about to finish our brain-health-boosting 90+ mile hike for Jenn's 50th birthday.

I can't wait to share all the best moments of the trail with you next week!

Until then, let's dive into a question that lurks like an elephant in the room...

Can you eat to support brain health without falling into the dumpster fire of diet culture?

Yes! Gentle nutrition can support brain health without rigid food rules.

Try these 5 strategies:

1. Create your meals and snacks with complex carbs, protein, and healthy fats.

Add in colorful fruits and vegetables, whole grains, lean proteins, nuts, and seeds. These powerhouses are packed with fiber, antioxidants, omega-3 fatty acids, and essential nutrients for brain health - especially during perimenopause and menopause. Read more details below!

2. Your brain needs carbs! Which ones?

Complex carbs like whole grains, legumes, and sweet potatoes are rich in fiber. The fiber helps slow the digestion and absorption of glucose (the breakdown of carbs) into your bloodstream, giving a steady release of energy.

Complex carbs also feed the healthy bacteria in your gut, which boost your immune system, improve mood, and keep your bowel movements running smoothly. Eating more complex carbs has been shown to reduce the risk of heart disease, type 2 diabetes, dementia, depression, and improve sleep.

3. Protein is important. But don't obsess over it.

Eating adequate protein helps build and repair muscles, keeps your bones strong, and helps you feel satisfied with meals. Eating enough protein during the menopause transition can support your metabolism and add satisfaction to your meals. How much protein do you need? Most women over 40 do well with 25-30 grams of protein per meal and 5-10 grams of protein per snack.
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4. Your brain loves fats - choose wisely.

Just like carbs, there are types of fats your brain and your body function better with.

Monounsaturated fats like olive oil, avocados, nuts, and seeds support heart health - especially during perimenopause and menopause when the protective effects of estrogen start to fluctuate.

Polyunsaturated fats, such as omega-3s, help reduce inflammation and decrease the risk of heart disease, diabetes, and dementia. They also support mental health by reducing the risk of depression and anxiety.

Foods rich in omega-3s include cold-water fish, hemp seeds, flaxseeds or flax oil, and walnuts.

5. Remember to take the add-in approach.

Focus on adding more of these brain-healthy foods rather than worrying about what you shouldn’t be eating.

It’s never too late to prioritize brain health, and the benefits are long-lasting.

You’ve got this!

Enjoy the weekend savoring food and your body,

Amanda

PS: Take a non-diet approach to brain health with gentle nutrition. Try these 5 strategies:

1. Create your meals and snacks with complex carbs, protein, and healthy fats. 2. Not all carbs are created equal. Your brain needs carbs! 3. Protein is important for women over 40. But don't obsess over it. 4. Your brain loves fats - but not all fats are created equal. 5. Remember to take the add-in approach.

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​The information in this post is based on the book The Menopause Brain* by Dr. Lisa Mosconi, PhD. Additional recommendations for brain-healthy eating can be found in The Brain Health Kitchen* by Dr. Annie Fenn, MD