Gut Health

How to Beat Brain Fog

Investigating and addressing underlying factors can be crucial to eliminate brain fog. Working with a practitioner to have some tests done can be needed to get closer to the solution.

But let's see a few strategies how you can do to support your brain health:

Diet

• Eat a nutrient-dense diet: Focus on eating a variety of anti-inflammatory, nutrient-rich whole foods such as grass-fed protein sources, healthy fats (like avocado, extra virgin olive oil, ghee butter, etc.), complex carbohydrates, and plenty of fresh and colorful fruits and vegetables.

Including foods high in flavonoids and/or omega-3s (7):

• • • Dark chocolate
    • Fatty fish, like salmon and trout
    • Shellfish, like shrimp, clams, and scallops
    • Chia seeds
    • Walnuts
    • Citrus fruits
    • Avocados
    • Berries, including cranberries, blueberries, and strawberries
    • Leafy greens, including spinach and broccoli
    • Avoid processed foods: Processed foods are often high in sugar, additives, and unhealthy fats, leading to brain fog and other adverse health effects. It is especially true for omega-6-containing vegetable oils like sunflower, safflower, or canola.

Avoid your personal triggering foods. Each person is different with various tolerance to foods. Sometimes, a short-term (6-8 weeks) elimination diet can help find the triggering foods. Getting stuck on any elimination diet may cause further complications like nutrient deficiencies, undereating, food fear, etc. Therefore, working with a practitioner and creating an exit strategy is crucial.

Find out how you tolerate caffeine: We tend to run on coffee, yet it may be the culprit of sleeplessness, stress, anxiety, and even panic attacks. Try to consume coffee before midday and possibly after a meal.

Ensure to stay hydrated throughout the day: Dehydration can lead to mental fatigue and worsen brain fog. You can mineralize your water if you add trace mineral drops or Himalayan or sea salt to drinking water or create infused waters by mixing it with fruits, vegetables, and herbs. If you use a water filter at home (which I highly recommend), add an alkalization stage in the reverse osmosis process to increase nutrient levels and hydrate your cells.

Master your lifestyle

Sticking to healthy habits can help you improve your brain and overall health.

Prioritizing sleep

No question about the importance of sleep. During sleep, your brain detoxifies debris, processes memories, and creates new brain cells.

A regular sleeping schedule can help regulate your internal clock (circadian rhythm). If you have many rushing thoughts at night, try journaling before sleep or taking a relaxing bath with Epsom salt and essential oils. Reducing coffee intake or limiting it to the morning can also help decrease insomnia.

Get regular exercise 

Exercise can increase oxygen flow and glucose metabolism and reduce the stress hormone cortisol. Exercise has also been shown to reduce inflammation and improve the gut microbiome. You don't need to do vigorous exercise to move your body. Gently forms of exercise like yoga, pilates, and stretching can all work. Daily walks can be one of the simplest exercise forms for some people. Even standing up frequently from sitting can help stimulate the brain.

Practice stress management techniques

Stress damages your brain cells, but not only has an effect on the brain, but it has severe consequences on the whole body. It shuts down digestion, immune response, reproductive organs, and all other body functions that are less important in a "survival situation" (flight-fright response). Therefore, you may need to find mind-body practices to help you deal with stress consciously. Anything that makes you feel calm can work to reduce your stress levels. Some people love meditation, but Diaphragmatic breathing, journaling, or gardening may be more therapeutic for others.

Reduce toxins in your home

Unfortunately, we live in a world surrounded by toxins, so supporting your detoxification pathways and reducing toxins in your home is crucial.

Switching to natural cleaning and beauty products can be a significant first step. Ditching artificial air fresheners and scented candles to essential oils, Using a HEPA air filter to reduce the toxin load.

Support your gut health

Eliminating triggering foods and infections and reducing inflammation can do wonders. According to studies, probiotics were found to help reduce brain fog. (20)(21)

Supplements

Omega-3 Fatty Acids: Omega-3 fatty acids found in fish, nuts, and certain plant oils are critical for proper brain function. Studies have found that omega-3s can help reduce inflammation, improve cognitive function, and even prevent cognitive decline.(7)(22)

Vitamin B12: Vitamin B12 is a water-soluble vitamin that helps to maintain healthy nerve cells and red blood cells. It is also involved in the production of DNA and RNA, and it helps to regulate mood and energy levels. Low vitamin B12 can contribute to brain fog, so a supplement can help boost mental clarity. (6)

Ginkgo Biloba: Ginkgo biloba is an ancient herb used for centuries to treat various ailments. It has been shown to improve memory, concentration, and mental alertness, making it helpful for those experiencing brain fog. (23)(24)

Rhodiola Rosea: Rhodiola rosea is an adaptogenic herb that has been used for centuries to treat fatigue and stress. Studies have found that it can help reduce fatigue, improve mental clarity, and enhance cognitive performance. (25)

Curcumin, the active ingredient in turmeric, has been shown to support brain health and improve mood and memory function. It can stimulate the brain hormone BDNF, which can boost and preserve neurons, combat oxidative stress, and possess anti-inflammatory properties, which may help with symptoms of brain fog. (26)

Acetyl L-carnitine (ALCAR) has been shown to help in the production of acetylcholine, a neurotransmitter associated with memory and cognitive function. Studies have also found that ALCAR can slow brain-related aging and decline, as well as alter brain energy metabolism and increase noradrenaline and serotonin content in healthy mice. Additionally, ALCAR has been found to boost acetylcholine, shield the brain against oxidative stress, increase serotonin levels, and minimize the cellular waste produced during ATP processing. (27)

 The bottom line

Brain fog is a term used to describe a lack of mental clarity, difficulty concentrating, and generally feeling unwell. A variety of physical and mental health conditions, such as depression, stress, and chronic fatigue syndrome, can cause it. Treatment for brain fog often involves lifestyle changes, such as getting enough sleep, eating a balanced diet, and exercising regularly. But suppose you don't see improvement with these lifestyle changes. In that case, it may be the time to get support in your healing journey to identify any underlying causes and get tailored treatment options to resolve brain fog for good.