Fighting Brain Fog

Do you struggle with brain fog? Your are not alone! I get it too! Here is my advice to improve fighting brain fog.

1. Eat (and drink) to feel good

Green tea, coffee and water is known to help. Treats like candy and chips can provide an immediate brain boost, but sticking to a balanced diet will help you perform more consistently throughout the day. 

You don’t have to make dramatic changes right away. Instead of removing the “unhealthy” foods you regularly eat, start by making nutritious additions to your meals and snack times. 

Foods high in antioxidants — such as blueberries, oranges, and nuts — help reduce oxidative stress in the body, which can have a positive effect on the brain and body. 

Other nutritious brain foods include fish. Fish is high in omega-3 fatty acids, which has been associated with lower rates of cognitive decline, according to expertsTrusted Source.

It’s also important to stay hydrated. Remember that the brain is approximately 75 percent water! In fact, a 2021 study found dehydration can affect memory and mood. A good rule of thumb is to drink enough fluids for your urine to be clear or light yellow. 

Read more about foods that are high in antioxidants.

2. Get moving

You might have heard people comparing your brain to a computer, but the truth is a lot more complicated than that. Your brain and body are intimately connected. So if your mind’s feeling off, it might be helpful to get moving. Walking first thing in the morning is ideal.

Scientists have associated a wide variety of exercises with improved brain function. A 2016 studyTrusted Source found that exercise promotes the expression of proteins in the brain that enhance brain function and reduce instances of anxiety and depression. 

Research from 2015 has shown that exercise may relieve chronic pain and fatigue. But that’s not all — a 2021 study suggests it can also distract us from upsetting thoughts and a 2017 study notes that it can aid in emotional regulation after a stressful event. 

While the Centers for Disease Control and Prevention (CDC) recommends that you exercise for 30 minutes per dayTrusted Source, any kind of movement counts. 

Here are a few activities to try:

• Walking. Even 10 minutes may boost mood, per 2018 researchTrusted Source.
• Yoga. Studies, like one from 2019Trusted Source in Iran, show it can reduce stress, anxiety, and depression.
• High intensity exercise. It’s been found to improve cognitive function, according to a 2021 research review.
• Stretching. Research from 2019Trusted Source has found it may improve insomnia.
• Gardening. Robust evidence from a 2017 analysis shows that gardening can reduce anxiety and depression and increase life satisfaction. Plus, harvesting your own fresh vegetables is satisfying and delicious.

Read more about exercise as a treatment for chronic stress and pain.

3. Go easy on the caffeine and alcohol

We exist in a culture where it’s socially acceptable to consume caffeine and alcohol, especially in moderation.

But when it comes to these two substances, it’s important to consider the difference between our understanding of “moderation” and what the science actually says. 

Caffeine can cause jitters, headaches, insomnia, upset stomach, and rapid heart rate, especially if you have a caffeine sensitivity. Because of this, the Food and Drug AdministrationTrusted Source recommends no more than 400 milligrams, or 4 to 5 cups, of coffee per day. But even then I don’t drink that amount of coffee per day I only have 3-4 a day as it affects anxiety for some of us. 

It’s very easy to reach that 4 to 5 cup maximum without realizing it — a Grande coffee at the popular chain Starbucks is about 2.5 cups, for example. 

The same goes for alcohol. Alcohol is both a stimulant and a depressant, which significantly impairs cognitive functioning. Once the levels of alcohol in your body decrease, withdrawing from the substance can cause fatigue, headache, vertigo, hangxiety, and other symptoms of brain fog. 

Additionally, 2021 researchTrusted Source has associated chronic alcohol use with increased inflammation in the brain and body, and a 2019 review noted that it may lead to increased cognitive impairments and neurological disorders such as dementia. 

Binge drinkingTrusted Source is defined as drinking 4 or more drinks (for females) or 5 or more drinks (for males) in 2 hours. But one drink is referring to a “unit” of alcohol. The typical 750 ml bottle of wine contains 10 units, as an example. 

If you’re trying to cope with drinking too much, talk with your healthcare professional.

4. Prioritize sleep

We’ve all made the connection between sleep and tiredness, but the effects of sleep deprivation on the brain and body are extensive. I know from my own experience this area it can effect people with epilepsy as well. 

Poor sleep affects your ability to make decisions, solve problems, and control your emotions. And what’s more, expertsTrusted Source say that sleep deprivation can increase your risk for chronic health problems such as high blood pressure, obesity, and heart disease.

Prioritize sleep with these simple lifestyle changes: 

• Go to bed and get up around the same time every day, even on weekends, if you can swing it. 
• Wind down at least 1 hour before bed by shutting off your electronics, which are associated with a higher incidence of insomnia shorter sleep duration, per 2018 research. I like listening to audiobooks and I fall asleep listening to it.
• Avoid nicotine and caffeine, which are stimulants that can interfere with sleep.
• Keep your room dark with blackout shades, if necessary. Run a sleep sound machine to mask street or household noises. 

Read more about getting a good sleep and living your best life.

The takeaway

Brain fog is a temporary condition that can make it difficult for you to concentrate, recall or retain information, and complete tasks. 

You may find relief by improving your diet and sleep regimen, adding creativity to your daily life, and taking proper breaks throughout the day. 

For most of us, brain fog is related to lifestyle or temporary stressors. But if your fogginess is accompanied by other symptoms and is significantly impacting your ability to function, it’s worth talking with your healthcare professional to rule out potential underlying conditions.

The most common effect of too little sleep is sleepiness, of course, but also moodiness and brain “fog” — the general inability to think straight or remember anything.

A new studyTrusted Source explains why your brain feels so foggy if you don’t get enough sleep.

According to researchers, sleep deprivation disrupts our brain cells’ ability to communicate with each other, leading to temporary mental lapses that affect memory and visual perception.

In the study, the brains of sleep-deprived patients with epilepsy were observed as they performed tests that measured perceptiveness. I experience it as I have epilepsy and it does affect how the brain responds to sleep deprivation.

The results showed that lack of sleep interfered with the neurons’ ability to encode information and translate visual input into conscious thought.

Read this article 

 https://www.healthline.com/health-news/foggy-brain-lack-of-sleep

It’s important to look after yourself so that your brain fog doesn’t cause any more issues. 

By Lori from Lifesuccessnz