04/11/2025
Please don’t be fearful of these click bait posts that you see from women with HUGE platforms who should be more responsible ‼️‼️‼️
And remember that there are loads of different things that can impact our brain health….
There is lots of evidence already for dementia risk reduction which empowers us to make change and this is just as important for anyone on HRT too!
Here are my top brain foods that I eat in abundance to reduce my dementia and Alzeihmer’s risk:
🐟 Our brains are made up of 60 per cent fat, and we are often low in omega 3 which is an essential fatty acid (we tend to get enough omega 6 in our diet from animal products and vegetable oils)so eat oily fish at least two or three times a week. Plus nuts (interesting how walnuts look like the brain!), seeds and linseed oil.
🍲 Phytoestrogens can help, which have been shown in studies to improve memory. From tofu, tempeh, soya, ground linseed / flaxseed, chickpeas, brassicas
🥚 Phosphatidylcholine is good for the memory neurotransmitter acetylcholine, and phosphatidylserine helps brain-cell communication. Both are found in egg yolk, tofu, oily fish, beef, sardines and fatty cheese.
🧀 Phenylalanine converts to tyrosine for alertness, attention and focus: eat pumpkin seeds, Parmesan, soya beans, lean beef, chicken, salmon, mackerel, cod, eggs, pinto beans.
🫘 Amino acids are the building blocks of our neurotransmitters including acetylcholine: all these are found in lean meat, poultry, nuts, seeds, tofu, tempeh, pulses, dairy.
🫐 Antioxidants such as flavonoids to protect the brain: from artichoke, basil, berries, celery, citrus fruits, parsley and turmeric
🦁 Lion’s Mane I have seen help in my clinic - there was a small RCT trial done on this medicinal mushroom which showed benefits for cognition and memory.
Other lifestyle risk reducers include:
🏃♀️ Keep moving - exercise is hugely important to reduce our risk.
📖 Keep your brains active by reading and learning - use it or lose it!
😴 Sleep - easy said than done but more interventions in my 📖
More details in my book The Natural Menopause Method
