Natural Ways to Clear Your Brain Fog
“Brain Fog,” while not a medical condition on its own, refers to a group of symptoms such as trouble with memory, inability to concentrate, difficulty processing information, fatigue, and scattered thoughts.
We’ve all been there— sometimes we feel unorganized, tired, and unable to concentrate or get our work done. While brain fog is undoubtedly inconvenient and frustrating, there are some things you can do to help clear your mind. Here are some natural ways to help get rid of brain fog.
Eat Enough Healthy Fats
Our brains thrive off healthy fats. Omega-3 fatty acids, specifically DHA, are the building blocks of the brain cell. Structurally, they are part of the cell membrane and play a role in neurotransmitter communication. Omega-3s improve cognitive functioning, allowing you to learn more, focus, and improve memory. Omega-3s are in healthy sources of fats, such as nuts and seeds, avocados, and fatty fish such as salmon and tuna.
Move Your Body
Sometimes, brain fog occurs when we don’t get enough exercise. Physical activity increases blood flow, which allows more oxygen and nutrients to travel to the brain. This helps improve cognitive functioning and memory. Exercise also improves mood, which may put you in a better headspace to focus and work. You don’t need to spend hours at the gym each week— find an activity that gets you moving that you enjoy, such as walking, biking, or rollerblading. Exercise also reduces stress levels, which is another way you can get rid of brain fog.
Get Enough Sleep
We all know the consequences we pay after a sleepless night— difficulty focusing, fatigue, irritability, forgetfulness, and the list goes on. It sounds a lot like brain fog! Many of us are not getting enough sleep, and our brains are paying the consequence. Set a sleep schedule and get at least 7-8 hours of good quality sleep each night. Put away your phones and screens at least an hour before bed, and create a routine for yourself that helps you wind down and signal to your brain that it’s time to sleep.
Lower Your Stress Levels
Stress is detrimental to both physical and mental wellbeing. Too much stress hormone increases inflammation and the accumulation of free radicals that damage cells (including brain cells). Short-term stress can also cause brain fog— when we feel anxious or stressed, it’s difficult to concentrate on the task we have at hand. Find activities that help you relax and wind down, such as reading a book, baking, or journaling. Meditation and any other mindfulness activities are also effective ways to decrease stress levels.
Brain fog is sometimes the result of a nutrient deficiency, so you may want to try taking some natural supplements and vitamins after checking with your Doctor. Fish oil supplements are commonly taken for brain health because they are full of omega-3 fatty acids. Vitamin B12 gives us energy, helps with memory and concentration, and boosts our moods. Vitamin B12 deficiencies are common— especially in individuals who don’t eat meat. Having low or deficient levels of other B vitamins, including B6 and folate, may also worsen symptoms of brain fog. For this reason, taking a high quality B complex supplement may help reduce the risk of these brain fog symptoms. Vitamin C is well known for its role in immune health, but this nutrient also supports many other important functions in the body, including brain health. Many people don’t get enough magnesium in their diet, which may negatively impact brain health and lead to brain fog such as difficulty concentrating. Lastly, vitamin D is another excellent supplement for combating brain fog. Vitamin D deficiency is associated with increased risk of depressive symptoms. Research suggests that vitamin D supplements may help improve depressive symptoms, including brain fog. Be sure to check with your physician before taking any supplements.