Second Spring Nutrition UK

Second Spring Nutrition UK Virtual nutrition and weight management counselling for peri/post menopausal women
Clare Grace, RD, MSc, PhD

20/04/2026

If you’ve been struggling with brain fog — or starting to think more about your brain health as you get older — this is where food can start to help.

These aren’t “superfoods”.

They’re key foods that show up consistently in dietary patterns like the Mediterranean diet and the MIND diet — both linked to better brain health and a lower risk of cognitive decline.

5 to include more regularly:

• Green leafy vegetables
• Berries
• Oily fish
• Nuts
• Wholegrains and legumes

This isn’t about eating them perfectly.

It’s about building an overall pattern.

Because the foods that support your heart and metabolic health… are also the ones that support your brain.

Starting by adding more of these into your day is a good place to begin.

But supporting brain health goes beyond food.

Sleep, stress, movement and overall lifestyle all play a role too.

If you want to understand how this all fits together — and what to focus on first — I’ve broken it down step by step in my latest blog.

Link in bio.

02/04/2026

You go into the weekend thinking:

“I need to be good.”
“I must say no to chocolate.”
“I need to work off the extra food.”

But that’s often what makes weekends feel harder.
Not easier.

Because you’re starting from restriction before the weekend has even begun.

So instead, think about this:

What do I actually want and need from this weekend?
Not what you think you “should” do.

Maybe it’s:

Time to rest
A bit more energy
Time with family or friends
Space to switch off

Then let how you want to feel guide your choices.

Eating in a way that helps your energy
Moving in a way that helps you unwind
Spending time with people you enjoy

Then keep it simple.

Choose a few things that will actually help you feel that way:

• A daily walk outside
• Eating regular meals
• Including some fruit or veg across the day
• Making time to rest or do something you enjoy

So it’s not about being stricter this weekend.

It’s about choosing things that support how you want to feel by the end of it.

So you can say:

“I took some time for myself”
“I enjoyed my favourite foods”
“I ate in a way that helped my energy levels”
“I drank enough water”

Comment WEEKEND if this resonates.

Save this before the weekend starts.

01/04/2026

“I’m trying… so why isn’t this working?”

You are trying.

Eating better.
Being more consistent.
Starting again.

And for a while, it feels like it might work.

Then it doesn’t.

And that’s the part that’s hard to make sense of.

Because the effort is there.
But the results aren’t.

So it starts to feel like:

“Maybe I’m doing it wrong.”
“Maybe I just can’t stick to anything.”

But it’s not that simple.
Because what used to work doesn’t always work in the same way anymore.

In midlife, things shift.

Your body responds differently.

Sleep isn’t always consistent.
Stress is higher.
Hunger and energy are less predictable.

So your body doesn’t respond in quite the same way.

The same approach starts to feel harder to maintain
and less effective.

Not because you’ve failed.

But because what you’re working with has changed.

So it’s not just about trying harder or being more disciplined.

It’s about doing things in a way your body can actually respond to now.

Because repeating what used to work often just leads to more frustration.

And feeling like nothing is working.

Comment CHANGE if this resonates.

Save this for the days it feels like you’re doing everything right… and getting nowhere.

20/03/2026

If you’re in your 40s and navigating perimenopause, this is very common.

It feels like it comes out of nowhere.

But it doesn’t.

You’re “fine” all day…and then by evening, something shifts.

But it often doesn’t start at night.
It starts earlier.

Coffee instead of breakfast
“I’ll eat later”
A rushed lunch
Trying to “be good”
Long gaps without food

In midlife, this pattern is very common.

By evening, this isn’t random.
It’s your body responding.

When your body hasn’t had enough:

• Blood sugar becomes less stable
• Hunger gets louder
• Cravings feel more urgent

So it feels intense.
You’re not out of control.
You’re under-fuelled.

That evening shift isn’t a willpower problem.
It’s your body catching up.

Eating well during the day works better than willpower.

Comment STEADY if your evenings feel like this.

Save this for later today.

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