If you don’t know what brain fog is then congratulations! This post isn’t for you. But IFYKYK. Brain fog is no joke, but thankfully it’s not that much of a mystery and adopting some very simple healthy habits can totally clear the murky, heavy cloudiness of brain fog.
Brain fog is a common symptom that can affect your ability to think clearly, focus, and remember things. It literally feels like cotton balls are in your brain. It’s a heavy, thick, stuck in spiderweb feeling and it can get in the way of a great day. Technically, it can be caused by a variety of factors, ranging from stress, lack of sleep, poor diet, dehydration or underlying medical conditions.
While brain fog can be frustrating, there are a number of things you can do to reduce its severity and improve your cognitive function.
Here are 10 tips to reduce brain fog:
1. Get enough sleep
First and foremost, we need sleep! Most adults need 7-8 hours of sleep per night. But if you need more, take more! When you don’t get enough sleep, your brain can’t function properly, leading to symptoms of brain fog like difficulty concentrating, remembering things, and making decisions. Prepare your body for a restful night of sleep by unplugging from your devices several hours before bedtime. Try reading a book, taking a bath, or drinking a hot cup of chamomile tea to really relax and unwind, and allow your body to sink into your sheets.
2. Eat a healthy diet
It always comes back to the fruits and veggies. Am I right? Eating nutritious foods gives your brain the fuel it needs to function at its best. Technically, fruits and vegetables contain key nutrients like antioxidants, vintamins, minerals, fiber, and healthy fats that reduce cellular stress, aid in repairing cells, and improve blood flow to the brain. And maybe not in that order. Avoid processed foods, sugary drinks, and excessive caffeine and alcohol. Instead, focus on eating plenty of fruits, vegetables, whole grains, and lean protein. And stay away from too much sugar at night, or caffeine. These can make your sleep so much worse, and almost guarantee you wake up in the clouds the next morning.
3. Exercise regularly
Get that body moving! Exercise is good for your overall health, including your brain health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Breaking a sweat is great for your heart, your skin–and your brain.
4. Reduce stress
Take a deep breath…Filling your day or your life with stressful people, situations or habits takes a number on your nervous system. And your brain is master in command. Stress can impair cognitive function and contribute to brain fog. Find healthy ways to manage stress, such as exercise, meditation, yoga, or spending time in nature. Spending just an hour in mother nature improves mood, lowers blood pressure, and restores memory and attention.
5. Stay hydrated
Without enough fluids your cells cannot function properly. Dehydration can lead to fatigue and difficulty concentrating. Make sure to drink plenty of water throughout the day, especially if you’re exercising or sweating. If you sweat a lot, consider adding electrolytes to your water.
6. Take breaks from screen time
We just aren’t wired to be on a screen all day. Too much screen time can be fatiguing and can lead to difficulty focusing. Take breaks throughout the day to rest your eyes and give your brain a break. Like right now. Stop reading this, why are you on a screen right now when you can be literally anywhere else?
7. Challenge your brain
If you are still here reading, then at least do something that challenges your brain. Keeping your brain active can help to improve cognitive function and reduce brain fog. Try new activities, learn new skills, and engage in mentally stimulating activities like puzzles, games, and reading. You can also take up learning a musical instrument, or drawing, which improves memory, cognitive function, and can help in overall brain health.
8. Get regular social interaction
The happiest people on the planet are the ones with regular, in person, social interaction. Connecting with others opens up pathways in our brain and declutter and relax neurons. Social interaction is important for both mental and physical health. Spending time with loved ones and connecting with others can help to reduce stress and improve cognitive function.
9. Get enough vitamin D
Don’t be afraid of the sun. Vitamin D is important for overall health, including brain health. Some research suggests that low vitamin D levels may be linked to brain fog. If you’re not getting enough vitamin D from sunlight, you may need to take a supplement. If you don’t live in an area that gets enough sunlight, consider taking a trip to a sunny part of the world to recharge your vitamin D levels!
10. Talk to your doctor
If you’re experiencing chronic brain fog, it’s important to talk to your doctor. There may be an underlying medical condition that’s causing your symptoms. Iron deficiency, hormone imbalance, there could be a multitude of reasons for brain fog, so don’t assume it’s just inevitable, while it’s completely natural. It may be a sign that your body is missing an essential nutrient.
Following these tips can help to reduce brain fog and improve your overall cognitive function.