How to Banish Brain Fog: 8 Ways to Regain Clarity and Age Gracefully
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Are you struggling with brain fog and don’t know how to find relief?
Brain fog is a common condition in adults and can be a result of a lot of factors.
Whether it’s stress, a lack of sleep, insufficient physical activity, or an under-stimulated brain, brain fog can negatively affect the quality of your life.
Luckily, there are many things you can do to eliminate or relieve brain fog that don’t include medications or medical treatments.
Keep reading to learn eight simple ways to eliminate brain fog and age gracefully and happily.
But first, let’s take a quick look at what brain fog is and how it can affect your life.
What is brain fog?
I often refer to brain fog as neurofatigue. If you have ever experienced brain fog, you’ll likely understand why. It can make your brain feel tired, worn down, sluggish, and downright foggy.
Nothing works as it should, especially your brain. Thoughts are slow to form, memory recall is impossible, new ideas or learning simply won’t stick, and your brain has no power or energy to allow you to function.
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Brain fog can be so debilitating that simple daily tasks become a chore. Your battery is completely depleted, and no matter how much caffeine you pump into your body, your brain cannot jumpstart.
If this sounds like you, keep reading to discover eight natural ways to regain mental clarity, banish brain fog, and age gracefully.
1. Eat the Right Food
A bad diet is the number one culprit for brain fog. Processed food lacking in vital nutrients will keep your stomach seemingly full but won’t give your cells anything to thrive on. Your cells (and brain) will continue to starve, leaving your body crying out for more of these processed, carbohydrate-rich foods.
Let me put this another way. Suppose your diet consists of mainly fast food, take-out, or microwaved food, along with caffeinated drinks and lots of refined white sugar. In that case, your nutrient-poor diet is the most likely reason for brain fog.
Start by eliminating these foods from your menu and replace them with more whole foods like fresh fruits and vegetables, water, and homemade meals. The less processed and packaged food you eat, the better.
Some of the best foods for a healthy brain include avocado, berries, sweet potatoes, nuts and seeds, fatty fish, dark chocolate, eggs, broccoli, and fresh produce. If you’d like to learn more or discover what the best foods may be for your individual body, contact me today.
2. Do Physical Exercises
Whether exercising, weight training or walking, physical activity can help eliminate brain fog and put you in a better mood. When exercising, your body releases feel-good hormones, including the neurotransmitters dopamine and serotonin, which help you gain clarity and improved productivity.
You’ll also likely have more energy and brainpower to do everyday tasks with ease, no matter your age and life situation. As you’ve likely heard me say before, it’s never too late to start!
Exercise is also great for stress relief, another known cause of brain fog. So when you’re physically active, you’re eliminating one of the many potential causes of your brain fog.
3. Keep Your Brain Active
The brain is the most complex organ in the body and is responsible for keeping your entire life in order. It needs the most nutrients and burns the most energy, more than any other organ. Why? Because it needs to keep everything in the entire body functioning perfectly.
When the brain doesn’t get enough sleep, food (nutrients), or stimulation, it starts to underperform. This is because it needs something to keep it active all the time. So when your brain doesn’t get these needs met, you might experience brain fog, cognitive decline, a spotty memory, or a lack of focus.
There are many ways to keep your brain active, including solving puzzles, doing crosswords, doing creative things, writing, playing with pets, cooking, and spending time with loved ones. For more inspiration, be sure to check out our last post containing some of the top brain games to keep your brain active and healthy.
4. Try Meditation
Meditation is one of the best natural brain fog solutions that’ll help you feel less stressed, more focused, and more present in your daily life.
In fact, meditation has been proven to help with chronic stress, brain fog, cognitive abilities, improved focus, and a healthier nervous system.
Start by meditating in silence for 10 minutes a day and gradually improve your time. And if 10 minutes seems impossible to start with, begin with however long you can… 2 minutes, 3 minutes, or 5 minutes - whatever you can manage. The goal is not to become a master in meditation but to meditate because it feels good. The best meditation sessions happen without the pressure of reaching a goal.
With practice, meditation will help your brain relax, not think of anything, focus on your breathing, and just be still. An overactive brain can be a reason for brain fog, so regular meditation will help you clear the mental clutter.
““I think what is exciting is the invitation that we can impact our own brain ... and change the rate at which it ages through engaging in practices that are nourishing and helpful for our well-being.””
5. Reduce Stress
Stress has become a part of everyday life for most of us, especially in fast-paced urban environments. It’s so commonplace and takes centre stage so often; it’s almost impossible to ignore. Whether you’re stressed about your finances, health, family, work expectations, or simple daily matters, stress can cause numerous health problems, including brain fog.
When your body is under stress every day, it produces stress hormones like adrenaline and cortisol. Although these hormones can save you in dangerous situations, when the body produces too much of them when there’s no real danger, they can actually harm you.
Among stress’s many harmful effects is inflammation - the root of all illness. Plus, when our body is chronically inflamed, our brain cannot function properly. Our speed of thought slows while brain fog increases.
If you can’t avoid or eliminate stress (let’s be honest here - who can?), there are still some things you can do to reduce it or improve the way you cope with it. For instance, after a long day, take some time to unwind and relax by doing something other than watching TV.
This can be a hobby, taking a long relaxing shower, taking a nap, spending time with people who make you happy, reading, journaling, or doing exercises.
6. Improve Your Sleep Quality
A lack of sleep or low-quality sleep is another one of the main causes of brain fog. Given that around 164 million Americans struggle with sleep at least once a week, it’s no wonder their brain needs some rest.
One of the best brain fog remedies is improving the quality of your sleep. For some people, it’s as easy as getting a few more hours of sleep in the morning or going to bed earlier in the evening.
For others, it can be more challenging, especially if they suffer from insomnia or anxiety. Some of the remedies to help with sleep quality include:
Replacing your old mattress and pillows
Removing all electronics from the bedroom
Taking natural sleep supplements like melatonin
Creating a calming nighttime routine
Changing your diet
Reducing your caffeine intake
Learning about sleep cycles and what may be affecting yours
Reducing stress
Taking a relaxing shower
Ruling out medical conditions
Sleep deprivation is a huge problem and can cause many physical and mental health issues. If you’re struggling with brain fog or reduced focus, improving your sleep might be the best first step towards a solution.
7. Do Things You Enjoy
Your brain needs to stay active and engaged in order to function properly, especially as you age. By doing things you enjoy, you're helping the brain get creative, think of solutions, and just be in the moment.
Whether you love dancing, singing, drawing, writing, knitting, or you’re happier doing things with your hands such as gardening or woodworking, it’s important to recognize and meet your emotional needs.
This is especially true for retirees who have a lot of time on their hands and are unsure what to do after decades of going to work. Now is the best time to find a hobby that you like or an activity you can do a few times a week that’ll make you happy.
You can even form groups with other retirees, neighbours, or friends and think of things you can do together.
8. Rule Out Medical Causes
If you’ve been struggling with brain fog for a long time, it might be a good idea to schedule a checkup with your doctor or functional medicine practitioner to rule out any medical causes. For example, brain fog can be a symptom of fibromyalgia, chronic fatigue, depression, dehydration, the beginning stages of Alzheimer’s disease, autoimmune diseases, or even diabetes.
It’s important to check if you have a medical condition that might be causing your brain fog so you can find the best remedy or treatment for you. Talk to your doctor honestly about your symptoms as they need to know every detail in order to recommend the next steps.
Banish Brain Fog and Age Gracefully With These Simple Tips
Whether you’re experiencing brain fog for the first time or you’ve been struggling with it for years, these tips will help you gain more clarity and age gracefully.
Eating nutrient-rich food, staying active physically and mentally, as well as improving your sleep quality can do wonders for your cognitive abilities and keep your brain healthy.
Reach out today to schedule a free nutrition consulting session, and let’s work together to help you regain your health and wellbeing.
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
If you haven’t already done so, please sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and nutritional advice. Of course, if I can help you or a loved one with your nutritional needs, make an appointment to see me today!
[Medical Disclaimer]
All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.