Revive Your Mind Mindfully
Sometimes, a foggy brain just needs some peace and quiet to clear the clouds. Mindfulness meditation helps calm the monkey mind and other distractions that lead to mental fatigue.
A mere ten minutes of meditation a day are all you need to reset the brain. Over time, this in-the-moment flarity boost will compound into an overall improvement in concentration, creativity, and wellbeing. Meditation also has the added benefit of promoting physical health by lowering blood pressure and reducing that pesky stress hormone cortisol.
The next time youre stuck in a fog, reset with a body scan meditation, or try starting your day with this mindful morning exercise.And, of course, there are plenty of app-based options for quick meditation shots on the fly.
Play Some Brain Games
According to Dow, when it comes to the brain, the phrase “use it or lose it” really rings true. So turn off the mind-numbing TV for an hour and instead, play some solitaire, do a crossword, or play a board game . Even learning something newas long as it’s engaging and not stressfulcan give your brain a much-needed tune-up.
Of course, if these lifestyle improvements aren’t fixing the problem, and your brain fog seems to be lingering, you may want to check in with your doctor.
Try Foods Rich In Choline
Choline may not be a nutrient you look out for regularly, but its fantastic for brain fog. All of cholines benefits are centered within the brain it helps key biochemical chain reactions, plays a role in basic brain functions and affects brain cells directly.
According to Harvard Health Publishing, choline helps the brain create acetylcholine, a protein that plays a role in memory and overall cognitive ability. Eating a lot of choline visibly affects your brains health too MRI scans show that choline-rich diets are connected to healthier brain tissue. Making sure you get enough choline could help counteract the effects of brain fog overall.
Its a good idea to aim for between 425 and 550 milligrams of choline per day. Try adding choline-rich foods like the following into your diet:
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Waft Rosemary Essential Oil
One can’t discuss brain fog without mentioning rosemary. This is a go-to essential oil to support memory and mental exhaustion, and the vibrant and oxide-rich smell can help snap you into the present moment.
It has a penchant for clearing the mind and alleviating mental fatigue. Inhalation has been shown to improve speed and accuracy on cognitive tasks.
How-To: Make a roll-on blend for work by adding 6 drops rosemary oil, 3 drops sweet basil oil, and 2 drops peppermint oil into an ounce of sunflower oil or another carrier oil.
Leigh Winters on essential oils to support energy and mental clarity
Four: Get Plenty Of Brain Exercise
People are currently stretching the limits of their minds with more information than ever before.
But constant exposure to the Internet is not necessarily exercising your cognitive functions.
You need real brain exercise, the kind that occurs offline and truly challenges your mind. There are many brain games for adults, but I strongly advise you favor the offline versions for best results.
Five: Take On Meaningful Challenges
As human knowledge grows, meaning diminishes. We now understand so much about how the universe functions that were living in an age of anxiety.
Because no one can agree on the fundamental reasons why anything exists at all.
And as more voices crowd online to argue about how things should be going forward, it can be hard for people to feel like theyre anchored to a solid position that makes sense for them.
I recommend you take on long form learning projects by designing your own 90-day learning missions.
Ill be sharing how I do this for myself in the upcoming Read with Momentum program.
This form of self-study is powerful for fending off brain fog because it defeats the despair that leads to depression a common cause of mental fuzziness.
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What Are The Symptoms Of Brain Fog
Brain fog can not only affect ones mental health but also physical health. The physical symptoms to look out for are eye disorders, gastrointestinal dysfunction, and stomach pain, chronic tiredness, and low energy levels, a decrease in metabolism, and headaches.
When it comes to mental symptoms, however, these include irritable behavior, sleeping disorders such as insomnia, inability to focus and concentrate, lack of memory and forgetfulness, lack of motivation, and fresh ideas. Moreover, you could lose your creativity levels and social skills if brain fog is left untreated.
Have Brain Fog Heres How To Feel More Like Yourself According To Experts
Rashmi Parmar, M.D. and Leela Magavi, M.D., psychiatrists at Mindpath Health, formerly Community Psychiatry, explain what causes brain fog and how to cope.
After the very stressful year that was 2020, you might have experienced moments where you felt extremely tired, sluggish, forgetful, unable to concentrate, and even confused. If this sounds familiar, were here to tell you that no, its not because youre lazy, but instead, you might have experienced brain fog. Brain fog is a very real and common concern that describes a range of those feelings and can last anywhere from a few minutes to a few years. While it isnt a medical condition in itself, it can be a sign of an underlying issue.
The good news is, there are things you can do to help bring some mental clarity and combat brain fog. Below, we spoke with three mental health experts to discuss exactly what brain fog is, what its causes are, and how grounding techniques can help you cope.
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How Do I Find Out If I Have This Problem
If you think you are suffering from brain fog or a “leaky brain”, start here to know more definitively.
Blood-Brain Barrier Proteins: I run these labs to help determine if the blood-brain barrier has been breached.
Occludin and Zonulin: Blood tests can measure antibodies against these two proteins, which can suggest both brain and gut permeability.
Test for other common contributors to poor brain health: Chronic inflammation accelerates your brains aging. High blood sugar is one risk factor for blood-brain barrier destruction.
An unhealthy gut can lead to an unhealthy brain, so looking at the state of the gut could shed light on whats going on in your brain. Bacterial imbalances and yeast overgrowth are two conditions that can have neurological implications for example, anxiety and depression have been linked to lower levels of bacteria called Lactobacillus helveticus and Bifidobacterium longum.
Identify Any Food Intolerances
According to some estimates, the prevalence of brain fog in people with depression is 8594% during depressive episodes and 3944% during periods of remission.
The easiest way to identify a food intolerance is to test for Ig-G mediated antibodies. This isnt always feasible, so the next step is to see if you experience any of the following symptoms relatively soon after a meal. This means within 24-hours not several days later.
- Bloating and/or gas
- Loose stools
If you experience one or more of the symptoms every time after eating a specific food, it is most likely an indication that you are intolerant and need to change your diet.
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Think Of Creating A ‘brain Fog
Rather than focusing on one food, try to combine several of these options every time you eat. Have a leafy green salad with lots of colorful veggies and a salad dressing that contains parsley and thyme, or lemon and fresh peppermint. Enjoy salmon with a squeeze of lemon juice. Snack on kiwi fruit.
The goal is to be consistent and think of it as a comprehensive plan youre going to act on every day. If you make a less healthy choice on a given day, self-correct at the next meal, Naidoo advised. People usually feel better within two weeks to a month of starting a consistent plan, she added.
While You’re At It Take Prebiotics And Probiotics
Since gut health can impact cognitive functioning, Kellman says to “improve the microbiome with diet, probiotics, prebiotics” if you want to beat brain fog. According to the Mayo Clinic, both prebiotics and probiotics are naturally found in a variety of fruits, vegetables, and fermented foods you can find at pretty much every grocery store.
In some cases, your physician may recommend you take a probiotic supplement to get an even wider array of healthy bacteria strains. However, it’s important to note that some studies have shown probiotic supplements may not be effective for everyone, and they have been known to even cause brain fog due to an overgrowth of bacteria in the gut in some people. Just be sure to consult with your doctor before picking up a new supplement.
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Hormonal Changes And Imbalance
A change in levels of progesterone and estrogen during pregnancy and menopause sets off brain fog. Hormonal changes and sometimes imbalance like this can result in poor memory and lack of mental clarity, and poor concentration, albeit in the short-term.
A 2013 study showed that women transitioning to menopause suffered from hormonal changes, and eventually, forgetfulness and trouble focusing on challenging tasks.
Another indication of effects of hormonal imbalance on brain fog is its presence in thyroid disorders. People suffering from hypothyroidism and Hashimotos disease also experience difficulty remembering and solving complex problems.
Management Of Brain Fog
If you are wondering how to clear brain fog, you should start with the cause. There is no quick fix for this issue but, upon treating or addressing the cause, you might feel better. Moreover, you have to be willing to make a number of lifestyle changes, so as to eliminate the disease of being busy.
Treatment for co-existent conditions
If you suffer from anemia, the doctor might recommend you to take iron supplements or consume more foods that are rich in iron . In case of autoimmune conditions, you might be given corticosteroids or other drugs meant to suppress the immune system and bring down the associated inflammation.
Provided you suffer from depression and/or anxiety, you might be directed towards cognitive behavioral therapy or other similar therapies. These are meant to help you change your negative thought pattern into a positive one, building stress resilience and learning how to clear brain fog. For more severe cases, you might be advised to take antidepressants as well, such as Wellbutrin. Manage your pill reminders with CareClinic to view reports on progress.
Vitamins & Supplements
Herbal remedies can improve the functions of the brain, helping you say goodbye to brain fog. For example, you might consider Bacopa Monnieri, an ancient herbal remedy which is known to improve memory, concentration and brain health in general. CBD oil is especially recommended to those who suffer from brain fog as a result of insomnia, promoting restorative sleep.
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What Is Brain Fog
Brain fog is defined as mental fuzziness. Its symptoms include:
- Mental exhaustion
- Feeling spaced out
- Foggy head
Another way to define it comes from the scientist Karan Kverno, who says that it is the subjective experience of neuroinflammation.
Just as important as the definition, we have to take note of this condition. For example, mental fog has only gotten worse since the pandemic. Studies show that Long Covid Syndrome can create or aggravate it.
People undergoing chemotherapy may also suffer increased incidences of mental fog.
With its ongoing evolution in mind, lets look deeper at these symptoms.
How Long Does Brain Fog Last And Can You Clear It Quickly
Two very common questions about brain fog are, How long does brain fog last, and Can you clear it quickly. Brain fog is a frustrating and draining experience that is all-encompassing. With brain fog, you cant think clearly, remember things big and small, or focus and concentrate .
It can seem like youre trapped in a gauzy shroud, able to see the world around you but unable to fully join it or find the words to call out for help. Brain fog is not an enjoyable condition, and asking how long brain fog lasts and how you can clear it quickly are logical questions. Read on for some answers and the beginning of the end of your brain fog.
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Get Rid Of Brain Fog By Tracking Your Treatment With Careclinic
You can rely on the CareClinic health app to manage your brain fog and the associated conditions. Within the application, you can record the different manifestations and identify potential triggers, such as the diet, lack of physical activity or excess levels of stress.
The application is useful for recording all of the treatments, therapies and supplements recommended for the brain fog. You can set up individualized reminders for both the treatment and your various appointments so that you can get better in no time.
You might also be interested to know that the application allows you to write about your feelings, thanks to the built-in journal. This is a great feature, as you can later review these entries and find out what contributes to the brain fog in the first place.
CareClinics health app allows you to stay organized and in control of your health. At the end of each month, you are given a comprehensive report about your health. This report can be shared with the physician or therapist so that adjustments or changes can be made to your treatment for brain fog.
Your Therapy Toolbox Includes:
- Live video, voice, or text chat session with your therapist
- 8 easy-to-follow sections, including 25 worksheets
- Activity plan, journal, and tests
- Yoga and meditation videos
What I love about Online Therapy is that there are several life-changing options and therapists available, and you dont even have to leave the comfort of your home.
This means you never need to worry before getting help.
The cost of Online Therapy ranges from $0-$80 per week. Whereas, traditional therapy will charge $100-$250 per week.
Thats a huge savings, especially if you dont have insurance!
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How Do You Get Rid Of Brain Fog
Dr. Parmar explains that getting rid of brain fog depends on the underlying causes and your access to care. Focusing on lifestyle changes like eating a balanced, healthy diet , getting enough sleep, doing regular exercise, and prioritizing self-care can help reduce stress and improve your overall mental state.
However, if the cause of your brain fog is a medical condition like anxiety, its recommended to seek help from a psychiatrist or therapist. But because finding a mental health professional isnt easy, rest assured there are some grounding techniques you can start doing today to cope.
Activities such as yoga, meditation, practicing mindfulness, and stretching are all useful tools that can help self-soothe and ground you. Meditation allows individuals with brain fog to gain clarity, practice self-compassion, and experience catharsis through mindfulness and breath, says Dr. Magavi.
Doing frequent check-ins with yourself and body scans can also help you identify whats causing your brain fog and address the underlying cause. For example, Dr. Parmar says, you may be hungry or may need some water and hydration to rejuvenate yourself or there may be a pending task or upcoming project adding to your stress level. Once you identify the source, try to correct it, if it is something within your control.
S Stop or pause for a moment no matter what youre doing.
T Take a few deep breaths and try to bring yourself to the present moment.
for the full article in HelloGiggles.
Get Your Inflammation Levels Tested
Inflammation is not inherently bad. In fact, it’s a necessary part of your immune system. We need inflammation to fight off infection and to healwe would all be goners without a healthy inflammatory response.
But as with everything else in the body, it’s all about balance! Too much inflammation in the body can cause your protective blood-brain barrier to be more permeable, leading to brain inflammation.
I run several different labs to assess where my patients’ inflammation levels are:
- TH1/TH2/TH17-dominance test
These labs will tell you what you’re up against now let’s do something about inflammation.
Will Cole, DCon how to get to the bottom of brain fog
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Improve Mental Clarity By Reducing Inflammation And Healing The Gut
Brain fog is one of the most frustrating symptoms to deal with, in part because its not always recognized by healthcare providers. Although its a common symptom, theres not much direct research about brain fog, and there are no standard tests, treatments, or criteria to aid diagnosis.
However, for practitioners and patients who are willing to dig a bit deeper, theres lots that can be done to relieve symptoms of brain fog.
Learning how to get rid of brain fog can help you to get back to your life, and get through your days without such a struggle. Based on the research that is available so far, reducing systemic inflammation and supporting the gut seem to be the most promising strategies when it comes to reducing mental fatigue and fogginess [1, 2, 3
Here, we will explore the research behind the root causes of brain fog and how to get rid of the symptom.