Mind Over Menopause

Having trouble remembering? Eat more fish!

As we get older many of us experience little difficulties in remembering from time to time.

A lot of this is due to the simple fact that we have a lot of things to remember but, let’s face it, our powers of recall do tend to get somewhat rusty.

The answer is to use our memory more! Activities like crossword puzzles and similar word games are extremely helpful in sharpening up the powers of your memory.

For those in the 45+ age group who suffer with artery troubles like hypertension or high levels of unhealthy blood fats, cognitive functions such as memory can be even more affected. Researchers suspect that people in this group suffer from greater oxidative stress, which can wreak havoc on memory.

However, people 45+ who have higher blood levels of certain fatty acids, such as those found in fatty fish like salmon and tuna, perform better on verbal fluency tasks compared with their peers who are deficient in fatty acids.

Fish such as salmon and tuna have high omega-3 content which
• Reduces inflammation throughout your body
• Keeps your blood from clotting excessively
• Lowers the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
• Reduces the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis

Eat more fish! Other foods with omega-3 are flax seeds, walnuts, soya beans and tofu.

Easy Fish Recipes

Easy fish recipes, easy on the heart, easy on the waistline and packed with omega-3

Grilled tuna fillet or salmon

• Fish Fillet
• a little salt to taste
• freshly ground black pepper

• Preheat the grill to medium-high
• Dab the fish with a litte, coating both sides.
• Season with salt and pepper

Grill the fillet for about 3 minutes on each side, depending on the thickness of the fillet.

Steamed salmon or tuna

• 2 Fish fillets about 1 1/2″ thick
• 1 tsp grated ginger
• 1 clove garlic, minced
• fresh juice of one lime (or lemon)
• 2 tsp reduced-sodium soy sauce
• 2 scallions, thinly sliced
• 500 grams or 1 lb of snow peas

• Rub fillets with ginger and garlic and arrange them in steamer basket
• In saucepan, bring water to a boil, place steamer basket in, cover and steam for 6 -7 minutes.
• Meanwhile, make sauce: Combine lime juice, soy sauce and scallions in small bowl. Set aside.
• Put the snow peas over the fish and steam, covered, for about 4 minutes longer
• To serve, make bed of snow peas, put the fillet on top and drizzle the sauce over

Fennel Salad

A tasty, easy and healthy salad to complement the fish

• 2 small fennel bulbs, quartered and cored
• 1/2 small red onion
• juice of 2 lemons
• 2 tablespoons extra virgin olive oil
• a little salt to taste
• freshly ground black pepper
• 1 teaspoon chopped, fresh dill. If you have no dill, fresh coriander or parsley.

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