Mental disorders are becoming increasingly common and influence every area of a person’s life. Mental health doesn’t just affect a person’s thoughts but also their feelings, mood, and behaviors.

Brain fog, mood swings, and anxiety are common symptoms of mental illness that can not just disrupt your day to day life but also your long term health.

When you can’t think straight, have memory troubles, or feel like your mood is swinging from one extreme to the other, it can be hard to show up as your best self not to mention enjoy your life to the fullest.

But did you know that anxiety and brain fog are often symptoms associated with menopause?

Research indicates that 60% of women over the age of 40 report symptoms of brain fog and 20% of menopausal women experience depression at some point of this life stage.

The shifts in hormone levels have been shown to influence mood and cognitive function in menopausal women by altering chemicals in the brain.

Descending levels of estrogen, progesterone, follicle stimulating hormone, and luteinizing hormone are said to influence the changes in mood experienced during this transition in a woman’s life.

But hormones aren’t the only influences that may cause changes in cognitive function and mood in menopause. Sleep problems and stress, both of which can be disrupted during this phase, may also contribute to increased feelings of anxiety and trouble concentrating.

Keep reading to learn more about which dietary and lifestyle factors can influence your mental and emotional health and what you can do to boost your brain for increased cognitive function and a happier mood.

As your brain is always “on” it requires a regular supply of fuel which comes from the food that you eat. This fuel affects not just the function and structure of your brain but also your mood.

Small daily dietary and lifestyle shifts do add up and can make a world of difference to your mental health.

Caloric intake but also overall diet composition have significant and lasting effects on cognition but also emotional health.

Eating a balanced, whole food, and blood sugar supportive diet is absolutely essential to keep your mood stable and your thinking sharp no matter your age.

Here are some of the top brain friendly foods that are backed by research:

• Blueberries
• Wild fatty fish
• Nuts and seeds
• Dark chocolate
• Green tea
• Avocado
• Eggs
• Dark leafy greens
• Coffee
• Beets
• Bone broth
• Olive oil
• Rosemary
• Turmeric

The Mediterranean diet in particular has received recognition for its many health benefits, including mood and cognitive support, as it includes a variety of the foods mentioned above that are rich in anti-inflammatory fats, antioxidants, fibre, and vitamins and minerals.

In fact, those following a Mediterranean diet have been shown to have a lowered risk of dementia and slower cognitive decline.

But it’s not just about what you are eating, it’s how you are living your life. Your daily lifestyle habits can also play a role in how you feel and think.

Lifestyle factors that boost mental health:

• Regular balanced meals
• Daily exercise
• Optimal sleep
• Stress management
• Social connections
• Mindfulness

While there are certain foods that can boost cognitive function and support a balanced mood, there are also not so good ones that can negatively impact your mental health.

What you put into your body as fuel will absolutely impact how your brain operates and how you feel on a regular basis. Studies now show that traditional diets, like the Mediterranean diet, have a lower risk of depression than the Western Diet that many of us are eating.

Below we are sharing some ways that your dietary habits can influence how you feel and function during your day.

What may be causing low moods and poor cognitive function:

• Refined sugar and carbohydrates
• Stress
• Sedentary lifestyle
• Low protein intake
• Lack of essential fatty acids
• Alcohol
• Excess screen time

Stress plays a significant role in mental health disorders and symptoms, and should not be overlooked during any treatment plan. When stress becomes chronic, it starts to affect the body in a number of ways, including the brain. Research demonstrates that there is a correlation between stress and the development of mood disorders such as anxiety and depression.

Did you know that as many as 60% of women in midlife suffer from brain fog?

Studies show that one year after menstruation stops, memory, fine motor skills, attention and working memory can be lower than pre- menopausal years.

Additionally 23% of post-menopausal women experience depression, anxiety and mood swings.

Many researchers believe this can be linked to the major hormonal changes that happen during menopause.

This can make it harder to concentrate, remember details and experience a happy mood which can often be frustrating and upsetting.

U Remind Me is a health Canada approved cognitive support formula scientifically formulated to boost memory, increase energy, and reduce stress levels.

In this unique formula we have a clinical dose of 300 mg of Bacopa which is a perennial flower that increases attention, working memory, processing speed, and reduces anxiety. We also have Chinese Hawthorn which supports heart health and the award winning KSM66 Ashwaghanda to improve cognitive function and lower cortisol, then Astragalus to support the immune system and lower blood sugar and Schisandra to support physical and mental performance and lastly B5 the anti-stress vitamin.

This incredible formula will support memory and cognition and also stress and immunity. Simply take one vege capsule mid day to help bring your mental game back to where it was.

So the next time things are feeling a little foggy, just reach for U Remind Me and things will start looking a whole lot clearer.

Ashwagandha KSM66
A well known Ayurvedic adaptogenic herb, Ashwagandha has been used for thousands of years to relieve stress, increase energy, and improve concentration. As an adaptogen, it helps the body cope with stress by regulating cortisol levels and the activity of the hypothalamic-pituitary-adrenal (HPA) axis. Research has shown Ashwagandha is effective at reducing feelings of stress and anxiety.

Bacopa monnieri
Another adaptogenic herb, Bacopa is known as a herbal brain booster helping to improve memory and attention. Its adaptogenic properties provide anti-anxiety effects that support a more positive mood and reduced stress levels.

Chinese Hawthorn
Chinese Hawthorn Berry is best known for its heart healthy benefits. It is one of the most common natural remedies recommended to reduce blood pressure and cholesterol levels. It is also loaded with antioxidants that reduce inflammation and free radical damage. Hawthorn may also possess anti-anxiety effects.

Astragalus
A herb that has been used in Traditional Chinese Medicine, Astragalus has a long history as an immune enhancer but also as an anti-inflammatory agent and blood sugar regulator. Considered an adaptogenic herb, Astragalus has been shown to reduce stress related anxiety.

Schisandra
The herb Schisandra is also considered an adaptogen and natural stress reliever. It can help the body resist the effects of stress, enhance physical and mental performance, and as a result support hormonal balance. Schisandra can help the body cope with both physical and psychological stressors.

Vitamin B5
Also known as the anti-stress vitamin, B5 is a common ingredient in any stress fighting formula because it is essential to the health of the adrenal glands. Vitamin B5 is required for the manufacture of stress hormones and maintaining a healthy nervous system

• https://pubmed.ncbi.nlm.nih.gov/33671575/
• https://pubmed.ncbi.nlm.nih.gov/23680940/
• https://pubmed.ncbi.nlm.nih.gov/31304249/
• https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
• https://pubmed.ncbi.nlm.nih.gov/31488729/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
• https://pubmed.ncbi.nlm.nih.gov/23788517/
• https://pubmed.ncbi.nlm.nih.gov/12957224/
• https://pubmed.ncbi.nlm.nih.gov/23195757/
• https://pubmed.ncbi.nlm.nih.gov/19885016/
• https://pubmed.ncbi.nlm.nih.gov/19500070/
• https://pubmed.ncbi.nlm.nih.gov/31691401/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5815294/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539866/
• https://journals.lww.com/menopausejournal/Citation/2013/12000/Cognition_and_the_menopaus al_transition___is.3.aspx