Monday, May 23, 2022

How To Stop Brain Fog

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Brain Health Tip #: Train Your Brain

How To Cure “Brain Fog” | 3 Tips for Mental Clarity

Dopamine is our reward neurotransmitter. In this day and age of instant gratification, we get dopamine hits all the time, which can cause feelings of anxiousness and makes us unable to focus because at any minute, we can get another dopamine hit. Its the feeling when someone comments on your photo on Instagram, the ding of a text message or e-mail, or the rush your kids get when they pass a level in a video game.

One thing you can do to train your brain: delay gratification. Turn Instagram notifications off, keep your phone on vibrate, turn on airplane mode when you dont need it, avoid binge watching and keep your phone away from your bedroom especially while you sleep!

TMB TIP:

If your kids reward center seems off this is why we created Raising Roots, our pediatric functional medicine program. Consult with us to see if this is right for your child!

Dont Forget The Physical

Staying physically active and keeping a good diet have many health benefits, and that is no different when it comes to brain fog. Studies have shown that getting regular exercise and eating a diet high in vegetables, lean proteins and whole grains can reduce cognitive decline. These behaviors not only have cognitive benefits, but they can also improve your sleep, benefitting your mind even more.

How To Lift Pandemic Brain Fog

May 17, 2021

Brain fog and other effects of pandemic stress

  • Turn into anxiety anddepression, rates of which have risen since the start of the pandemic.
  • Lead to increasedsubstance use and addiction, as people try to find ways to cope with such issues.
  • Bring about disruptions in daily routine, changes in diet and nutrition, and a more sedentary lifestyle, which can lead to physical health problems and sleep disturbances.
  • Cause people to spend more time in their homes than usual, which at first might have been enjoyable, but after a year, may feel boring, uninspiring and lonely.

The difference between brain fog and dementiaBusting pandemic brain fogLearn more about mental health programs at Sharp HealthCare. If you or a loved one are experiencing a serious mental health crisis, call theNational Suicide Prevention Lifeline, 24 hours a day, at , or call 911 if you or another may be at risk for self-harm or suicide.

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Add These To Your Diet To Fight Brain Fog

Theres a reason that walnuts look like tiny brains. They have a high concentration of DHA, which helps to maintain healthy brain function. Though all nuts are good sources of antioxidants, walnuts rank higher in potency when compared to superfoods such as almonds, pistachios and peanuts. They also protect the brain tissue from inflammation, which helps to support it as you age. Even seeds , are helpful for this. Agarwal also points out that they are an excellent source of magnesium, which is essential for memory and learning.

Fatty fish like salmon, herring, cod liver, sardines, mackerel, or tuna improve concentration as these are rich in omega-3 fatty acids, especially DHA, which enhances the functioning of the brain and nervous system, says Valikarimwala.For vegetarians, avocados work the same way. Rich in omega-3, Vitamins D, E and B, and minerals such as zinc, magnesium and iron, avocados help reduce oxidative stress.

Curcumin, the active ingredient compound found in turmeric that gives the spice its characteristic yellow colour, can protect brain health and also improve mood and memory function, says Agarwal. Recent research shows that curcumin can stimulate a brain hormone BDNF, which is able to boost and protect the functioning of neurons.

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5 ideas to cure Brain Fog

Some people have been hit so hard and are so worn down that “they are having trouble coming back from this,” says Cyrus, the Johns Hopkins psychiatrist, whose patients are mostly people of color and/or queer. Black and Latino communities in particular have been disproportionately affected by the pandemic and its fallout.

And people in these communities will likely struggle with more mental and physical health issues in the long run, notes Galea, and need access to mental health care and greater support to recover.

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How Do You Clear Brain Fog Quickly

You can clear brain fog. The fact that it lasts from hours to months and everything in-between, means that its not permanent brain damage. You can indeed do things to clear your brain fog. You can even unblock your brain fairly quickly by taking the right actions.

One caveat to solutions for how to clear brain fog quickly: there isnt a magic wand or special elixir that will blow away the fog instantaneously. The steps you can take are actions that reduce the symptoms by working to help the brain heal itself and return to proper functioning. Clearing brain fog doesnt have to take months, but it takes more than a couple of hours.

The overarching theme in how to clear brain fog quickly is self-care. Lifestyle has a big impact on brain health. Intentionally doing a thing that nurtures your brain will help brain fog go away and stay away. Important components for self-care for brain health include such things as:

  • Proper sleep

Brain Health Tip #: Ditch Brain Damaging Fats

Did you know at least 60% of our brain is actually composed of fat? With that being said, not all fats are created equal. Stay away from damaged fats , refined carbs and inflammatory oils. Healthy fats fuel our brain, infuse our cells with energy, support our immune system, balance our blood sugar and give us the mental clarity we need to focus throughout the day.

The best fats are ones with fibre: nuts and seeds and fat fruits and fatty fish. The worst fats are oils like vegetable oil, safflower oil, corn oil, peanut oil, cottonseed oil, canola oil, soybean oil etc. as these are inflammatory, damage cell membranes and should be avoided at all costs!

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What Helps With Treating Brain Fog Caused By Covid

As of now, the best treatment for brain fog caused by COVID-19 is to adopt healthy habits. The following tips may help boost your mental function if youre dealing with ongoing brain fog.

Researchers are continuing to look at the potential benefit of steroids for reducing inflammation of the brain that may contribute to cognitive changes.

Other Lifestyle Changes Can Also Make A Difference

How to Cure Brain Fog // 11 Natural Cures for Brain Fog

In addition to adjusting your diet, its also important to recognize that other lifestyle changes can also help you deal with brain fog. Overall, sticking to healthy habits can ensure youre doing everything you can to keep your brain in its best possible shape.

Exercise is also beneficial for brain health. Regular exercise can lead to all kinds of cognitive advantages, including a decrease in atrophy and increases in blood vessels and synapses. Even if you arent feeling well enough to tackle an aerobic workout, low-intensity mind-body exercises like resistance training or yoga are great ways to get moving.

Its also important to make sure youre getting enough sleep. Cutting your rest short each night can make brain fog worse, adding to the fatigue, fuzziness and general lack of concentration.

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Caffeine Stimulates Concentration And Mental Performance

Within 15 minutes of consuming caffeine, youll already feel its stimulating effects. One of them is being more alert, attentive and laser-focused.

Read: 8 ways caffeine affects your concentration and mental performance

Livestrong cites a 2009 study from Cognitive Science which validates that caffeine can improve your mental faculties and alleviate fatigue.

The same article, however, warns about going overboard with caffeine. Having one too many cups of joe in a day can be counter-productive, and can cause brain fog:

As you go up with a caffeine boost, so you must come down. If you are prone to ingesting high amounts of caffeine, more than 500 mg a day, brain fog can set in. Insomnia, irritability, poor concentration, anxiety and restlessness are a few of the consequences of heavy caffeine use. These effects can occur hours after your last dose and may prompt you to consume more caffeine to counter the effects. However, the cause is not the cure in this case, and you may want to consider weening yourself off of high-dose use.

In any case, moderation is key. Make sure you dont go beyond the recommended daily caffeine intake. Heres how much caffeine you should have in a day.

The next time you feel brain fog settling in, try a Viter Energy Mint, which only has 40 mg of caffeine per mint. Its just enough caffeine you need to clear your head and keep you hustling.

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Chronic stress also triggers low-grade inflammation, she adds.

“We have this inflammatory response when we’re feeling severe states of stress that can last. It’s subtle, it’s low grade and it can absolutely cause fatigue and a worse mood.”

A year of anxiety, grief and trauma

The fatigue and fog so many are feeling now also could be symptoms of other mental health issues that flared over the last year, says Dr. Jessica Gold, a psychiatrist at Washington University in St. Louis. “After this long, most people have had some degree of anxiety, depression, trauma, something,” she says.

As studies have shown, rates of anxiety and depression in the population have gone up during the course of the pandemic.

I think that because so many people are struggling with this and because it is so normal, everybody has something to say. If we could just get to the point where we could be talking about the stuff more openly, we’d feel a lot less alone.

Dr. Jessica Gold, psychiatrist

Long-term anxiety can also exhaust the body, says Gold.

“We evolved as creatures, people that run from predators in the animal kingdom, right? To have anxiety as a way to predict and run from threat,” she says.

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Brain Health Tip #: Do One Thing

Mono-tasking is a thing! In a time where multi-tasking couldnt be more accessible thanks to smartphones, our brains end up in overdrive on all the things we COULD be doing. Theres a reason its called the social media rabbit hole. Dr. Bhats advice? If youre trying to get something done, focus on ONE task at a time to completion.

Focus is also a learned skill which requires practice. The art of successful mono-tasking comes by blocking out time for each task in your schedule, and throw your phone in another room. When you do this, you wont feel guilty for not doing the other million things you have to do because you have blocked off time for them at another point.

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Top 12 Strategies to Blast Brain Fog Once and For All ...

Self-care is important, notes Gold of Washington University. “Take the vacation time you need,” she recommends. “Make sure that you’re taking care of yourself in the short and long term.”

And, she adds, “there’s no wrong time to go talk to someone.” If you can’t get an appointment with a therapist, talk to a friend or co-worker, she suggests.

“I think that because so many people are struggling with this and because it is so normal, everybody has something to say,” says Gold. “If we could just get to the point where we could be talking about the stuff more openly, we’d feel a lot less alone.”

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Come Up With Solutions

If you were able to pin down a specific cause for your brain fog, you will have a much easier time coming up with a solution. It is important to understand that a solution for one persons brain fog will not necessarily work for another individual. Someone who is experiencing brain fog as a result of severe stress may benefit from meditation and calming brain activity, while someone who has low arousal may benefit from a psychostimulant medication.

Check On Your Physical Needs

Not eating enough, or not getting the right nutrients, can make it difficult to focus.

When stressed, you might feel too tired to prepare balanced meals and turn to snacks or fast food instead. These foods typically dont offer much in the way of energy boosting nutrients. In fact, they might have the opposite effect, making you feel tired and lethargic.

Anxiety can also contribute to stomach problems that make it difficult to eat like you normally would. If you skip a few meals, you might end up feeling nauseous at the thought of food, which can drain you even more.

Adding the following foods to your diet can help improve cognition:

  • fresh produce
  • whole grains
  • lean proteins like fish and poultry
  • nuts

That said, remember that eating something is better than eating nothing.

Taking care to stay hydrated can also help improve brain fog. You might know dehydration can affect your physical health, but it can also have negative consequences on your energy level, concentration, and memory.

Physical activity has plenty of benefits, so it may not surprise you to learn improved cognition is among them.

Exercise can help:

  • increase the flow of blood to your brain
  • improve memory and reaction time

You dont need to hit the gym for an intense workout . A quick 15-minute walk around the neighborhood at a brisk pace can often do the job.

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Spend Time Doing Things You Enjoy

Stress often happens when life becomes busier than normal.

If you have so many responsibilities you dont know how to manage them all, it may seem counterproductive if not impossible to take time to relax or enjoy a favorite hobby.

If you dont make time for self-care and relaxation, though, youll just keep adding to your stress.

Try setting aside 30 minutes to 1 hour each day for a calming, enjoyable activity, like:

Habits To Fix And Reduce Brain Fog

BRAIN FOG | HOW TO STOP BEING OVERWHELMED

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Do you often find it difficult to concentrate?

Or are there times when you feel disoriented as if theres a constant haze around everything so that its hard to form a coherent thought?

If you are experiencing difficulties keeping your focus, you could be suffering from brain fog. In this article, well define brain fog, talk about a few common causes, provide nine common symptoms, and then give you six habits that can help you alleviate some of the symptoms that you might be experiencing.

What You Will Learn

  • Brain Fog: Summing It All Up
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    Balance Active Workouts With Active Tune

    Many types of exercise stimulate the sympathetic nervous system which is responsible for fight or flight responses. Unfortunately, your body doesnt know the difference between running on a treadmill or running from dangerboth look like stress. Stress manifests as brain fog. In order to reduce stress, you need to flex your parasympathetic nervous system, which is engaged during rest and relaxation and helps to calm your body and your mind. You can do this by incorporating more meditation and yoga into your routine.

    Why We Get Brain Fog

    We’ve all been there: you leave the supermarket after doing your weekly shop and take a minute or two to remember where you parked the car. Or you go over the same passage of a book several times, yet absorb nothing of what you’ve read.

    These momentary lapses in memory or concentration are normal for most people. We all get a little bit hazy of mind when we’re tired, overwhelmed or stressed.

    Reviewed byDr Sarah Jarvis MBE
    04-Nov-19·5 mins read

    But sometimes, these blips happen often and disrupt life. Periods of ‘brain fog’ can come like huge waves and render you unable to think clearly for hours or days, incapable of performing everyday tasks or holding conversations.

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    Cancer And Cancer Treatment

    Chemotherapy — a treatment for cancer that uses strong drugs — can lead to whatâs sometimes called âchemo brain.â You may have trouble remembering details like names or dates, have a hard time multi-tasking, or take longer to finish things. It usually goes away fairly quickly, but some people can be affected for a long time after treatment. Cancer itself can also cause âbrain fog,â for instance, if the cancer has affected the brain.

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    How to stop brain fog

    A recent survey by the American Psychological Association found that 3 in 4 Americans said that the pandemic is a significant source of stress.

    Millions of people have lost loved ones, have become ill themselves and/or have lost income as a result of the pandemic. The threat of COVID-19 alone has been stressful for most people, as has all of the upheaval that the pandemic has brought, says Bufka.

    Stress “keeps our mind vigilant and our nervous system vigilant, and that uses more energy,” says Elissa Epel, a psychologist at the University of California, San Francisco. That’s one reason that prolonged stress can leave us feeling drained.

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