Simple ways to eliminate brain fog

Ask anyone experiencing brain fog what it’s like and you’re likely to hear some of these responses:  

• I can’t seem to think straight
• My thoughts are blurry
• I can’t remember what I just said
• I can’t remember what I was just thinking
• I get irritated easily
• I feel super tired/sluggish/weary
• I lack motivation
• It takes me much longer to grasp new concepts and processes
• My concentration is diminished
• My sleep is totally out of whack

That’s brain fog for you:  you literally struggle through a fog that envelops your thoughts and prevents you from processing them correctly into solid words and actions.  Been there; done that.  It is no joke!  

Although the stresses of life can cause brain fog to take root, the good news is there are many steps you can take to clear the fog in your head or that “leaky brain” condition.  Here are a few simple tweaks you can start implementing now.

Change your diet  

One of the best ways to clear away brain fog is to change what you eat. If you are eating processed and artificial foods, it’s time to cut them out of your diet because they can cause a host of problems, including inflammation, which is often a precursor to brain fog.  Beware, however, of totally cutting carbs; your brain needs them to feel more centered.  Swap out unhealthy carbs for complex carbs made from whole grains or even from legumes like beans or lentils. You can also help reduce the inflammation that can set off brain fog by increasing your quota of fresh fruits and vegetables. 

Bear in mind also that by limiting your food intake, you cut off your brain from essential energy to operate effectively.  Eating sufficient food, and often enough, feeds your body AND your mind so that you can think clearly and maintain your focus.  Sometimes brain fog can be the result of nutritional deficiencies that impact your mind negatively.

Get enough sleep  

Your body needs adequate sleep, and if you’re not getting enough of it, brain fog will prevail. “Poor sleep has an adverse impact on thinking,” says sleep expert Dr. Lawrence Epstein, an instructor in medicine at Harvard Medical School. “This is true whether it’s due to a lack of sleep or a sleep disorder.”

Cortisol levels rise when sleep is inadequate, which in turn leads to crankiness that can exacerbate your inability to get a good night’s rest.  Start going to bed a little earlier each night and create a routine in which you slowly unwind a few hours before bedtime to help prepare yourself for better sleep. The more sleep you get, the better your health will be overall and the clearer and less “leaky” your brain will feel. 

Increase your activity level  

Exercise is a great way to clear brain fog because it increases the flow of blood throughout your body, thus helping to transport more oxygen and glucose to your brain.  You don’t have to do anything spectacular; try a brisk walk, an outdoor run, yoga, or a high intensity interval training (HIIT) at-home workout.  Monitor the change in how you feel after you’ve exercised.  However, be on guard that you don’t overexert yourself in your workouts because that could backfire and worsen your brain fog. If you feel a bit out of it after working out a little longer than you should have, dial it back next time to keep brain fog under control.  Excessive exercise can wear you out mentally as well as physically.

Find healthy ways to manage stress

Stress, along with poor sleep, makes the body work harder to ward off inflammation and, in turn, brain fog.  Unfortunately–seems to be part of the fabric of our lives, but unchecked stress can definitely take a toll on your mental strength as well.  Anxiety and fatigue can begin to fester, and that, in turn, can cause your cortisol levels to skyrocket. An overabundance of cortisol can prompt you to gain weight and have trouble sleeping, inducing brain fog and general feelings of malaise. 

We women are often slow to take the necessary steps to alleviate stress, such as self care, but brain fog often forces us to take stock of how stress is derailing our lives and to come up with doable solutions. It really IS okay to take a moment for yourself! Ignore your phone for a while and find ways to unwind that make you feel positively fulfilled.  Reminisce on practices that made you feel more calm and in control, and begin to implement them regularly to tamp down your stress response.

Introduce beneficial supplements to combat brain fog

Wise use of supplemental vitamins, minerals, and herbs, under a health practitioner’s care, can alleviate many of the symptoms of brain fog.

• Magnesium is a known relaxant that helps balance cortisol levels.  Researchers at the Massachusetts Institute for Technology (MIT) have determined that magnesium is crucial in regulating brain receptors that facilitate learning and memory function, and that supplementing with magnesium helped clear brain fog.
• Omega 3 fish oil lowers inflammation and boosts brain health.
• Vitamins B6 and B12 help improve memory, focus, and concentration, and are needed to create serotonin and dopamine, two  mood-boosting neurotransmitters.  B vitamin deficiencies tend to create sluggishness and moodiness.
• Adaptogenic herbs like ginkgo biloba, ashwagandha, and holy basil help lower cortisol levels, create mental clarity, and support your body against fatigue and stress.  
• Curcumin and turmeric reduce inflammation and boost memory.

Cleanse your body of toxins 

Heavy metals and toxins are in our air, in our water, and even in our food.  Ingesting these toxins causes inflammation in our gut, and our entire body takes a hit; what’s more, that inflammation could be contributing to brain fog! 

Unfortunately, we can’t totally avoid toxins, so we have to be intentional about cleansing as often as possible.  One simple way to cleanse daily is by drinking more water in order to flush toxins from the body and leave it refreshed.  You can also look to herbs like burdock root, dandelion root, nettle leaf, and milk thistle (either in capsules or in tea form) for a simple daily detox.

You don’t have to suffer from brain fog any more! Take these steps to secure your brain health, and you’ll begin to see life much more clearly without that fog interfering with your life.

Do you suffer from brain fog?  Which symptoms are most prevalent?  How do you find relief from them?