Brain fog and memory issues are common complaints during perimenopause, but what you eat can boost your mental clarity. The key is to start now – whatever your age.

Some mental decline is normal with age, but slowing or halting the development of inflammation in the brain is linked to slowing the progression of memory loss, cognitive decline and brain diseases like Alzheimer’s and Parkinson’s.

Researchers have found that certain eating patterns are associated with less inflammation and long-term brain health including lower rates of dementia and age-related cognitive decline. In large observational studies these dietary patterns have been found to include more fruits, vegetables, whole grains, nuts, olive oil, legumes and seafood – and fewer highly processed meats, added sugars, refined grains and salt.

It’s important to nurture the brain during perimenopause which can start as early as age 37. As we approach menopause, it’s a good idea to take an honest look at our own diets and really examine what we eat.

“We take the 80/20 approach to healthful eating, aiming to eat in a way that does the body good roughly 80 percent of the time and allocating space for foods for pure enjoyment,” say Hillary Wright, MEd, RDN and Elizabeth M Ward, MS, RDN authors of The Menopause Diet Plan. “That doesn’t mean that fun foods can’t also be healthful!”

Each of us can probably think of a few ways to replace some foods in our eating habits that are not necessarily nutrient-rich with more fruits and vegetables, whole grains, beans, lentils and seafood.

Specifically, some of the following foods contain nutrients that may be especially helpful for the perimenopause brain – and can be eaten almost every day.

Pistachios contain many nutrients that play a role in supporting brain function and emotional well-being. These include unsaturated fats, fiber, plant-based protein, vitamin B6, magnesium and antioxidant phytochemicals such as lutein and polyphenols. Emerging research suggests that these nutrients may support healthy cognitive function and potentially influence mood. One observational study found that adults (ages 20 to 59) who regularly ate pistachios reported 60-percent fewer challenges caused by anxiety or depression in daily life. In a six-year randomized controlled trial, people who ate the Mediterranean diet along with either one liter of olive oil weekly or one ounce of mixed nuts (walnuts, hazelnuts, almonds) daily had less cognitive decline than the group of people who were advised to lower fat intake.

Eat: One ounce of nuts on all or most days of the week.

Yogurt can reduce inflammation by supporting gut health. The intestinal tract and the central nervous system (including the brain) are connected in a communication network known as the gut-brain axis. Eating yogurt and other fermented dairy foods has been associated with decreased risk of depression. Additionally, yogurt is rich in nutrients that are beneficial to cognition including vitamin B12, calcium and when fortified, vitamin D. In a study of older Canadian adults, researchers found that cheese and low-fat dairy were associated with better executive functioning (planning, juggling tasks), and yogurt was further associated with improved memory.

Eat: Yogurt or other probiotics daily.

Berries are considered a “gold star” food for brain health. Grapes are berries. Berries such as grapes, blueberries and especially strawberries contain the antioxidant component pelargonidin, which decreases inflammation in the brain. In a placebo-controlled pilot study, people with early memory decline who ate the equivalent of 2.25 cups of grapes daily showed beneficial changes in the brain that correlated to improvements in attention and working memory. Red grapes also contain resveratrol, a robust antioxidant that helps protect neurological cells from free radical damage.

Eat: A serving (one cup) of grapes or other berries (strawberries, blueberries, cranberries, raspberries, blackberries or other wild berries) several times weekly.

Lentils contain a whole host of neuroprotective polyphenols. These antioxidant components can decrease inflammation in the brain. Lentils are an excellent source of fiber with eight grams per one half-cup serving. The fiber in lentils helps fuel good bacteria in the gut; and gut health is strongly linked to brain health. Lentils are good sources of iron, potassium and plant-based protein, packing nine grams of protein per serving. Other key nutrients in lentils that contribute to brain health are manganese, magnesium, B vitamins and zinc. Low zinc status is linked to brain fog; one cup of cooked lentils contains about 12 percent of the daily recommended amount.

Eat: Beans or lentils at least four times weekly; use them in dishes or serve as a side.

Iodine is crucial for the production of thyroid hormones. The thyroid is responsible for regulating metabolism and producing hormones that impact most organs. During perimenopause the thyroid can be especially sensitive to hormonal shifts that are happening throughout the body. Without adequate iodine, hypothyroidism may develop. This severely low thyroid function can lead to brain fog and memory issues. Seafood, seaweed and iodized salt contain iodine. But processed food does not contain iodized salt. Kosher salt and sea salt are usually not fortified with iodine either. So buy iodized salt and cook at home. Cooking at home and eating with others has other benefits for mental health. And home cooking tends to have less salt than restaurant or processed food; keeping sodium in check is recommended for bone health during the post-menopause period.

Eat: Iodized salt at home.

It’s widely known that fatty fish like tuna, salmon, sardines, herring, mackerel and anchovies, along with shellfish like oysters and mussels contain omega-3 fats that are important for brain health. That includes mental health, say Wright and Ward. They point to a review article that assessed the outcomes of more than 150,000 people and found that higher fish intake was linked to a reduced risk of depression in both men and women.

Ocean fish are also among the richest sources of selenium in the American diet. This powerful antioxidant has cancer prevention properties and is essential for normal thyroid hormone homeostasis. In addition, selenium is essential for brain function. Low selenium levels have been linked to Alzheimer’s and other brain diseases. Oysters, herring and canned light tuna are some of the richest sources of selenium. Other sources include Brazil nuts and sunflower seeds.

Eat: Fish and shellfish one to two times weekly, especially fatty fish.