Contributed by: Healthians Team
Introduction
Although “brain fog” isn’t really a medical condition, it can be quite frustrating to find that you can’t keep up. It can make you feel fuzzy-headed and impact can impact the quality of your life.
It is common to feel brain fog during times of intense stress. However, if you constantly find yourself forgetting dates, details or names or struggle to focus at work on a daily basis, you should seek medical attention.
If left untreated, brain fog can have a negative influence on your quality of life and impair your ability to function. Brain fog brings on symptoms like:
- Memory problems like confusion, forgetfulness
- Lack of mental clarity
- Inability in focusing
- Disorientation to time and place
- Feeling sluggish and fatigued
What causes mental fog?
There are several possible causes that may trigger brain fog, including:
- Hormonal changes during pregnancy or menopause
- Certain medications, such as anti-anxiety medication, antidepressants or chemotherapy therapies
- Medical disorders like hypothyroidism, autoimmune diseases, and diabetes
- Chronic stress and mental exhaustion
- Lack of sleep
Supplements to help combat brain fog and its symptoms
Additionally, nutritional deficiencies may also be the most unexpected underlying factor.
Whether your brain fog is caused by a vitamin deficiency or other health issues, there are foods you can eat to help reduce the consequences of brain fog on your everyday life.
Try including these foods into your diet to help maintain brain function:
Eat brain-friendly foods
Findings suggest that certain foods are high in nutrients that fuel your brain.
Omega-3 fatty acids are extremely beneficial in improving memory and the time it takes to recall a memory.
Two omega-3 fatty acids, in particular, EPA and DHA, have been found to preserve greater amounts of white matter in the brain.
Without adequate omega-3 fatty acids in your blood cells, you may experience accelerated brain ageing and increased brain shrinkage.
Flavonoids are another key nutrient for the brain. These plant-derived chemicals act as antioxidants, decreasing free radicals and lowering inflammation.
Increasing the consumption of flavonoids may help preserve your brain by potentially preventing plaque accumulation and enhancing blood flow.
Foods rich in these nutrients can improve your general brain health by potentially aiding the brain in battling symptoms of brain fog.
Try these foods high in flavonoids or Omega-3s:
- Dark chocolate and other cocoa-based foods
- Fatty fish
- Chia seeds
- Walnuts
- Citrus fruits
- Berries, including cranberries, blueberries and strawberries
Incorporate energy-boosting foods into every meal
Brain fog is frequently accompanied by fatigue, leaving you feeling both sluggish and tired.
So, if you find your thoughts seem clouded lately, you might want to reach for these foods to help alleviate these symptoms.
If you’re constantly forgetting the name of someone you’ve just met, then dark leafy greens are the way to go.
Because of their high quantities of vitamin D, vitamin C, iron, and nitrates, they help to combat weariness.
According to research, even a single serving of leafy green vegetables each day can reduce the rate of cognitive deterioration.
Leafy greens such as broccoli, spinach, collard greens, kale, and chard are a gold mine of nutrients that can help counteract brain fog-causing factors.
Avocados are packed with healthy monounsaturated fats, and deliver lasting energy.
Other nutrients, such as magnesium and potassium, promote blood flow to the brain, allowing it to function efficiently.
Avocados include lutein, which not only boosts your energy levels but also play a role in the clarity of thinking.
Try foods rich in choline
Choline aids crucial biochemical chain reactions and plays an important role in the production of the neurotransmitter acetylcholine, which has a role in memory and muscle control.
Researchers have concluded that choline may be helpful in treating cognitive impairments.
MRI scans demonstrate that choline-rich diets are also linked to better brain tissue.
Make sure you receive enough choline to improve your ability to absorb and remember verbal instructions.
Try including foods high in choline.
- Eggs
- Milk
- Fish, specifically salmon, cod or tilapia
- Peanuts
- Cauliflower
- Chicken
Don’t forget the carbs
Carbohydrates are the brain’s preferred fuel and one of the most-neglected reasons for brain fog.
It is a well-known fact that carb consumption is necessary to increase mental clarity.
Some studies suggest that ultra-low-carb diets impair cognition, learning, and memory.
Foods rich in complex carbs include:
- Sweet potatoes
- Barley
- Beans
- Peas
- Lentils
- Oatmeal
Final thoughts
Aside from modifying your nutrition, it’s also crucial to know that other lifestyle changes can help you deal with brain fog.
Overall, sticking to healthy behaviours helps ensure that you’re doing everything you can to keep your brain in the greatest shape possible.
It is also critical to ensure that you are receiving enough sleep. Shortening your sleep each night might exacerbate brain fog, adding to exhaustion and fuzziness.
Furthermore, you should also frequently opt for preventive health checkups. These health checks provide you with a comprehensive insight into your health, allowing you to take necessary precautions to stay at the top of your health.
