Brain fog is frustrating and prevents you from performing at your best. Here’s what you need to know about how to get rid of brain fog.
What is brain fog?
To figure out how to get rid of brain fog, first, you need to understand what brain fog is and what’s causing it. Cognitive dysfunction, also known as brain fog, refers to signs of mental fatigue, trouble concentrating, or other cognitive issues. This mental fog can manifest itself in many forms, such as searching for a word that is just out of reach or experiencing an inability to problem-solve.
Most people chalk brain fog up to general forgetfulness and aging, but chances are something is out of balance. Here are some things to look for if you think you might be experiencing brain fog.
Symptoms
How do you recognize brain fog?
The symptoms of brain fog aren’t as evident as some other ailments, but if you want to figure out how to get rid of brain fog then you must learn to spot the signs.
We’ve all had days where we feel a bit off, but if you notice you’re feeling this way quite often, you’re probably experiencing some level of brain fog. As a result, tasks become more difficult and tiring than they need to be, and we lose our ability to think clearly.
One of the most common symptoms is the inability to concentrate. As you try to focus your mind may wander, making it difficult to accomplish tasks or keep organized. Memory concerns can also be quite troubling as you begin to misplace items or forget simple things.
Here are some of the top symptoms of brain fog:
- Trouble concentrating
- Forgetfulness
- Chronic fatigue
- Irritability
- Low energy
- Unmotivated
Causes
So what causes brain fog?
Multiple factors could cause brain fog, such as hormonal imbalance, diet, depression, anxiety, and sleep.
Studies have shown that diets high in sugars and simple carbohydrates can cause inflammation in both the hippocampus and the cortex areas of the brain, causing multiple brain fog symptoms. It may also reduce the levels of anti-inflammatory gut bacteria. This inflammation can also cause the production of anxiety-causing chemicals, which may affect your mood or sleep habits.
The gut microbiome has significant effects on our cognitive function. With a direct connection to our brain using the gut-brain axis, our microbiome balance is a significant factor in our mental health. This is why maintaining a healthy microbiome balance can help with brain fog depression and brain fog anxiety. A study by McMaster University showed that the group that consumed probiotics to help promote the gut’s microbiomes had twice as many subjects to reduce their score on the Hospital Anxiety and Depression scale as the control group.
Depression and anxiety are, in themselves, contributors to brain fog and can be part of a cycle. One study found that 85-94% of people with depression experience cognitive dysfunction or brain fog. Dealing with brain fog can cause frustration and a sense of defeat that may add to existing depression or anxiety issues.
How to get rid of brain fog
If you’re reading this blog, then you are likely looking for a brain fog cure. Before you run to the pharmacy for brain fog supplements, know that there are other options such and exercise and diet.
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Add brain fog exercise to your routine
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Exercise can help your memory and cognitive functions in several ways. Working out can reduce inflammation and stimulate the chemicals in the brain that help produce red blood cells. Increasing physical activity also helps reduce stress and anxiety levels, improve your mood by increasing serotonin, increase blood flow to the brain, and improve your sleep quality.
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Diets for brain fog
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Vitamin B
12 is essential for cognitive functions and development. Studies have shown that vitamin B12 and omega-3 fatty acids can even slow down the deterioration of cognitive abilities. Your body can’t produce vitamin B12, so it must come from your food. As a result, your diet and your body’s ability to absorb B12 can have a substantial effect on your brain function. The National Health and Nutrition Examination Survey estimated that up to 20% of adults over 50 might have borderline vitamin B12 deficiency. If you have any concerns regarding your ability to absorb and process vitamin B12, consider getting tested.
Your diet also has a massive impact on your microbiomes, which have a direct tie to your brain. Reducing the consumption of sugars and simple carbohydrates and increasing foods with probiotics, such as kefir, will help improve your gut health and in turn, your cognitive functions.
Conclusion
So although brain fog can be an extremely frustrating experience, know that there are steps you can take to clear your head. Getting regular exercise and working with a specialist to find the right diet for your needs can not only help clear up brain fog but start working on the underlying causes.
