30-Second Summary
- It does not matter if you are on your wellness journey or a fitness star. Clearing your mind can be a challenge even for the most seasoned yogi.
- Brain fog is mental fatigue that drains your energy and triggers poor concentration. It is caused by issues such as inadequate sleep, hormonal imbalance, inflammation, medication, and stress.
- Its symptoms include confusion, depression, eye fatigue, headache, irritability, mental confusion, among others.
- You can prevent and enjoy a youthful brain by exercising, eating right, getting enough sleep, and taking adaptogens.
Introduction
Do you often forget where you kept your car keys, phone, or even spectacles? Have you been struggling to focus at work or get the details right during an interview? Well, chances are, you have brain fog. The symptoms include disorientation, inability to focus, lack of mental clarity, poor concentration, and slowed mental reflexes and sharpness.
While brain health supplements, meditation, sleep, and workouts can help considerably, water and a nutrient-rich meal are vital to boosting focus and concentration. With that, here is a curated crème de la crème of tips to help you quiet your mind and enjoy improved mental clarity and alertness.
What Is Brain Fog & What Are Its Causes?
People throw around the term brain fog as the reason for lack of focus or taking that 1 pm coffee, but mental fatigue shows up in various ways. It might feel like the inability to concentrate during class or having to rewrite and reread paragraphs because your brain is not registering.
Perhaps it is scrolling through social media since you cannot seem to focus on your projects or the feeling that you need pills like Adderall to concentrate on your statistics exams. While mental fatigue is common and something everyone has experienced at one time or another (Monday blues, hello), it is a symptom of medical conditions such as anemia, diabetes, hypothyroidism, migraines, and Sjögren syndrome.
It can also be caused by bacterial overgrowth, depression, hormonal imbalances (like changes in cortisol, dopamine, and serotonin), inflammation, nutrient deficiencies, sleep disorders, and thyroid disorders. It might also result from medication – both prescription and over-the-counter. The good news is that there are strategies you can implement to boost energy, enhance productivity, improve mental clarity and get that youthful brain more on below.
Six Natural Remedies to Help Manage Brain Fog
Stumped? Try these tips to help shift your brain function into high gear:
Feed Your Brain
You might have heard the phrase you are what you eat. Well, what you consume has an impact on your cognitive function. So:
- Try adopting a Mediterranean-style diet and slowly get rid of unhealthy foods from your freezer and drawers.
- Consume omega-3-rich foods. These helps boost brain performance and memory and help reduce inflammation issues. Such foods include fish, nuts, and plant oils like flaxseed.
Foods such as blueberries, dark chocolate, and even turmeric are vital for healthy brain function. They help boost concentration, enhance mood, and improve blood flow to the brain.
- You should drink your regular eight glasses of water – even though your brain might adapt in a short time, long-term dehydration can lead to a brain function deficit and contribute to the symptoms associated with mental fatigue.
Exercise
You can rev up your creativity by exercising. Studies show that regular fitness programs or physical activities such as cycling, or swimming allow for better focus and improved clarity or creativity on tasks.
- The findings also showed that energy levels were low for non-exercisers and mental fatigue a high due to inactivity.
- The bottom line? You can switch up that mental light bulb by doing yoga, jogging, or sweating it out at the gym rather than chaining yourself to your work desk.
Get Enough Sleep
If you have been foggy lately, ensure you get seven to nine hours of sleep every night. You should also ensure you get adequate recovery time between workouts and schedule regular downtime to help your mind and rest function properly.
It would be best if you also tried to:
- Stick to a solid sleep schedule – do not hit your snooze button.
- Enjoy natural daylight as soon as possible – just after waking up and throughout the day.
- Workout first thing in the morning.
- Keep your evening calm as you approach bedtime.
- Dim artificial lights from 8 pm/
- Sleep in the dark and take care of blue light – leave your phone and laptop outside your bedroom.
Take Supplements
Supplements can be an ideal way of getting back on track when it comes to beating brain fog. Adaptogens such as Ashwagandha can help you enjoy an improved mood and reduce stress levels. It can also help promote feelings of calm and lower anxiety levels.
Iron and B vitamins can also help convert nutrients in your food into fuel for your body and help manage brain fog symptoms. Dietary supplements like Neuriva also contain natural ingredients like coffee cherry that help boost mental clarity, enhance mood, and improve sleep patterns. It also contains antioxidants that help protect you from free radical damage.
Play Brain Games
When it comes to cognitive function, the phrase ‘use it or lose it’ rings true. Therefore, be sure to turn on the TV for an hour or play some mind games to help boost memory and improve alertness. Some of the most mind-triggering games include crossword puzzles, solitaire, or scrabble. Even learning something new –provided it is engaging and not stressful.
Practice Meditation
Apart from taking brain health supplements when you start feeling groggy or tired, it would be best if you also considered practicing meditation. For centuries, meditation has offered people numerous benefits, including stress reduction and enhancing attention span. It also acts as a mini reset for your brain during those times when you feel your brain fogging up.
A recent study found that a 15-minute meditation practice helps individuals with attention, self-control, and work focus. And the best part? Certain apps and YouTube videos can help you meditate based on your current mood. Therefore, next time your afternoon slump hits, ensure you reach for your meditation app rather than a cup of coffee.
The Bottom Line
Brain fog is frustrating, but you can get some relief by consuming the right foods, exercising, and investing in dietary supplements like Neuriva. You should also not avoid your symptoms because brain fog can affect the quality of your life when left untreated. Therefore, if you feel mentally exhausted lately and experiencing numerous symptoms, consult your doctor and get the best medical advice.
References: –
- https://www.nhs.uk/conditions/sjogrens-syndrome/
- https://www.ncbi.nlm.nih.gov/pubmed/22775434
- https://www.healthwebmagazine.com/memory-supplements/youthful-brain-reviews/
- https://theeverygirl.com/natural-ways-to-beat-brain-fog/