How to avoid brain fog
In the hustle and bustle of today’s world, it’s common to experience episodes of mental fogginess, commonly known as “brain fog”. Whether it’s caused by stress, lack of sleep, or poor nutrition, brain fog can significantly impact our cognitive abilities and overall health and wellbeing.
What is bran fog?
Brain fog refers to a type of cognitive dysfunction characterised by a lack of mental acuity and difficulties with focusing and memory. It can manifest as a range of symptoms including forgetfulness, inability to concentrate, confusion and feeling mentally sluggish. People experiencing brain fog may find it challenging to complete tasks or engage in activities that require mental effort. They can feel fatigued after prolonged periods of concentration such as when driving, reading a book or working on the computer. Other symptoms associated with brain fog include irritability, anxiety, low motivation, feeling depressed, headaches, insomnia and difficulty exercising.
Causes of brain fog
Brain fog can arise from a variety of factors. By identifying and addressing these underlying causes, individuals can alleviate their brain fog and improve cognitive function and overall wellbeing.
Although brain fog is often associated with temporary conditions such as stress or lack of sleep, it can also indicate an underlying health issue. Common causes of brain fog include sleep deprivation, prolonged stress, poor nutrition and nutritional deficiencies, dehydration, hormonal changes (pregnancy, perimenopause, menopause), neuroinflammation, impaired mitochondrial function, environmental toxins (pollutants, heavy metals, eg aluminium and lead toxicity), lack of exercise and a sedentary lifestyle, depression and other mental health disorders, poor circulation, poor neurotransmitter production, poor liver detoxification, excessive alcohol consumption and drug use, and hypoglycaemia.
Some examples of medical conditions that have been known to cause brain fog are Alzheimer’s disease, anaemia, attention deficit hyperactivity disorder (ADHD), autoimmune diseases such as arthritis, lupus and multiple sclerosis, thyroid issues, allergies, infections, diabetes, gluten intolerance, hypothyroidism, migraines, fibromyalgia, and chronic fatigue syndrome.
Brain fog can also be a side effect of some medications including antihistamines, blood pressure medication, anti-anxiety medication, anti-nausea medication, some sleep aids, antidepressants and antipsychotics.
Brain fog can result from fluctuations in three key hormones – dopamine, serotonin, and cortisol, which regulate mood, energy and concentration. Cortisol, our primary stress hormone, maintains alertness, while dopamine and serotonin promote happiness, motivation and tranquillity. Maintaining hormonal balance by reducing stress and eating a healthy diet rich in B vitamins, iron, vitamin D and tryptophan is essential for hormone balance and optimal brain function.
Brain fog is a common complaint for women during perimenopause and menopause, which can be attributed to hormonal changes, with a fluctuation then drop in oestrogen and progesterone levels during this phase of life. Oestrogen plays a role in cognitive function and memory and drops in oestrogen levels can impact brain function and contribute to brain fog. Many women also experience sleep disturbances and increased stress levels around this time, which can exacerbate brain fog. Pregnancy is also characterised by significant hormonal fluctuations. Pregnancy brain fog, where women report feeling forgetful, having difficulty concentrating and being mentally foggy, is common during and after pregnancy. Sleeplessness, fatigue and nutritional deficiencies also contribute to pregnancy brain fog.
Brain fog is closely connected to gut health. An imbalance in gut microbiome can increase intestinal permeability, or “leaky gut”, which can result in a “leaky brain”, where harmful substances cross the blood-brain barrier, leading to neuroinflammation and cognitive dysfunction. The gut is also where 90 per cent of the body’s serotonin is produced, which relies heavily on gut microbes for this function. Supporting gut health with probiotics (yoghurt, kefir, miso, sauerkraut, kombucha), prebiotics (chicory root, dandelion greens, Jerusalem artichoke, garlic, flaxseeds), and anti-inflammatory foods (turmeric, ginger, berries, green leafy vege, tomatoes, pomegranates, citrus fruits, extra-virgin olive oil, avocadoes, raw nuts and seeds, oily wild fish) can help improve brain fog and promote better brain health.
Optimise your brain health and treat brain fog naturally
To treat brain fog naturally, start by addressing any underlying issues affecting brain function, such as diet, stress, sleep and physical activity. Various herbs, nutrients and foods with cognitive-enhancing properties can support brain function and help alleviate brain fog.
Nootropics: Nootropics, also known as cognitive enhancers, can improve cognitive function, including memory, focus and concentration. Researchers have found that nootropics benefit brain function by improving brain energy, increasing blood flow, supporting the production of key brain neurotransmitters (serotonin, acetylcholine, dopamine) and reducing brain oxidative stress and inflammation. Incorporating a range of nootropic herbs and nutrients into your diet is a great way to boost brain function and combat brain fog.
Bacopa monniera (Brahmi): Bacopa is a well-known Ayurvedic herb renowned for being a powerful brain and nerve tonic, traditionally used to treat chronic stress and poor memory and cognitive function. Bacopa is an adaptogenic herb that helps the body cope more effectively with stress. Bacopa contains active compounds that aid in repairing damaged neurons and improving nerve impulse transmission, which is crucial for healthy cognitive functions such as learning, concentration and memory. Bacopa’s other positive effects on brain function and memory include reducing anxiety, enhancing neurotransmitters, such as acetylcholine and serotonin, and reducing inflammation in the brain.
Rhodiola rosea: Rhodiola has been used for thousands of years in Europe and across Asia to improve stamina, strength and mental performance. Rhodiola is another valuable adaptogenic herb that helps the body adapt to stress. Rhodiola’s ability to reduce stress, and boost mood by increasing neurotransmitter levels, contributes to its positive effects on cognitive function.
Ginkgo biloba: Ginkgo has been used for centuries in Traditional Chinese Medicine to enhance memory and cognitive function. Ginkgo’s brain-boosting benefits are due to its ability to increase blood flow to the brain and improve the utilisation of oxygen and glucose by brain cells.
Withania somnifera (Ashwagandha): Ashwagandha is a popular Ayurvedic herb known for its stress-reducing and adaptogenic properties. Ashwagandha can reduce cortisol levels and alleviate anxiety, having a positive effect on memory and attention. When taken daily, ashwagandha has been shown to improve cognitive performance and promote better-quality sleep.
Panax ginseng: Ginseng is an adaptogenic herb used in Traditional Chinese Medicine to increase the body’s resilience to mental and physical stress, improve mental fatigue and clarity, and lift mood. Ginseng contains unique bioactive compounds called ginsenosides, which are responsible for ginseng’s ability to improve cognitive function, mood and energy levels. Ginsenosides can stimulate the production of acetylcholine, a neurotransmitter that is important for learning and memory. Ginseng is an effective memory-enhancing herb and supports healthy brain function by boosting blood flow to the brain.
Lion’s mane (Hericium erinaceus): Lion’s mane is a medicinal mushroom that has been used in traditional medicine for centuries, particularly in East Asia, for its ability to enhance cognitive health. It contains active compounds with neuroprotective properties, which support cognitive function by enhancing brain cell growth and repair and improving memory and concentration.
Acetyl-L-carnitine (ALCAR): ALCAR is a special form of carnitine involved in energy production and mitochondrial function and health. ALCAR helps transport fatty acids into the mitochondria for energy production, helping improve energy levels, alertness and cognitive function.
Green tea (Camellia sinensis): Drinking green tea regularly has been found to positively influence brain function by boosting memory and attention, and improving mental clarity. Green tea’s beneficial effects on cognition are due to its combination of two nootropics, L-theanine and caffeine. Caffeine stimulates the CNS and increases energy and alertness. In contrast, L-theanine exerts a soothing influence, mitigating the stimulating impact of caffeine, while simultaneously enhancing its ability to sharpen focus and cognitive function. Green tea is also rich in unique polyphenols called epigallocatechin gallate (EGCG), which have potent antioxidant and anti-inflammatory properties that can help protect brain cells from inflammation and oxidative damage.
Omega-3 fatty acids: Omega-3 fats play a crucial role in brain function and memory due to their involvement in the structure and function of brain cells. Docosahexaenoic acid (DHA), one of the main omega-3 fatty acids found in the brain, is particularly important for maintaining the integrity of neuronal membranes and supporting communication between brain cells. Omega-3 fats have anti-inflammatory properties that can help protect brain cells from damage and promote overall brain health. Adequate intake of omega-3 fats is associated with improved cognitive function, memory and mood. The best sources of omega-3 fats include cold-water fish, such as wild salmon, sardines, trout, mackerel and anchovies. You can also find these important brain fats in plant-based sources such as flax, hemp and chia seeds, walnuts and to a lesser extent dark green leafy vegetables.
B vitamins: Optimal levels of B vitamins are important for healthy brain function. B vitamins play a vital role in producing energy from the foods we eat. B12 is needed for red cell production to carry oxygen to our brain cells. B6, B9 and B12 are required to make neurotransmitters involved with mood and brain function. If your diet is lacking in B vitamins, you will be at risk of cognitive decline and memory loss. The best sources of B vitamins include whole grains, fruits (in particular green leaves), fruits and legumes. Vitamin B12 is only found in animal products so vegans should take a B12 supplement. Vitamin B12 is found in red meat, poultry, fish, eggs, yoghurt and spirulina. Beneficial gut bacteria also make vitamin B12, so supporting good gut health by including probiotic-rich fermented foods in the diet is recommended.
Fuel your brain with complex carbs not refined sugars
Our brain demands a significant amount of energy. Brain cells consume more than twice the energy of other cells in the body because they are constantly active. Even when we’re asleep, our TBDbusy working away, repairing and regenerating. Because of this, our brain needs a constant supply of energy to function properly. Inadequate energy supply can result in slowed cognitive processing and the onset of symptoms associated with brain fog.
The brain’s primary energy source is glucose, which is obtained from eating carbohydrate-rich foods. If blood sugar levels get too low (hypoglycaemia), brain fog can occur. Complex carbohydrates found in whole grains, fruits, vegetables and legumes are the best choice as they’re digested slowly and their sugars are absorbed gradually into the bloodstream.
Reducing packaged and processed foods loaded with refined sugars and artificial additives is an important step towards alleviating brain fog. While sugar can initially boost your energy and mood, it ultimately leads to energy crashes, lack of focus and sugar cravings. A diet high in refined sugars is also inflammatory, elevating glucose and insulin levels that can increase inflammation throughout the body including the brain.
Increase good-quality protein
A daily intake of high-quality protein is essential to provide the amino acids necessary for producing neurotransmitters like serotonin and dopamine, which are crucial for brain function and emotional health.
Serotonin, the neurotransmitter responsible for making us feel happy and content, is manufactured by the body using tryptophan. This essential amino acid must be supplied through the diet or supplementation. Tryptophan is also needed to produce melatonin, which is vital for sleep. Low serotonin levels are linked to depression, anxiety, insomnia and fatigue.
Dopamine is the neurotransmitter responsible for creating a positive mood and enjoyment of life. People with low dopamine levels feel a loss of pleasure for things they once enjoyed, have poor concentration and focus, and have little or no motivation. The amino acid tyrosine is a natural dopamine booster. Tyrosine is converted to dopamine in the body, which makes it beneficial for enhancing mood and motivation.
The best food sources of these key amino acids include organic eggs and poultry, grass-fed red meat, wild fish and seafood, organic dairy, organic soy and other legumes, nuts and seeds. Bananas are also a great source of tryptophan.
Include brain-nourishing foods
Eating a well-balanced diet rich in brain-nourishing foods will deliver important nutrients the brain needs for fuel, to regulate brain chemistry and to support cognitive function and emotional health. Some of the top brain-boosting foods include: cold-pressed coconut oil, which is an efficient and readily available energy source for the brain; wild salmon, one of the best sources of omega-3 fats, along with supplying iodine and B12; raw cacao, which is rich in tryptophan and flavonoids that help boost neurotransmitter production, improve blood flow to the brain and reduce inflammation (7); walnuts, which are abundant in alpha-linolenic acid to support memory; berries, rich in anthocyanidins and flavonoids, two powerful brain protective antioxidants; organic eggs, which are a great source of choline involved in the production of the neurotransmitter acetylcholine; and avocadoes, which are loaded with beneficial monounsaturated fats, particularly oleic acid, with anti-inflammatory actions, and protective antioxidants vitamin E and C.
Stress management and quality sleep
Chronic stress can have a profound impact on cognitive function, which can lead to brain fog. Prolonged stress leads to a continuous release of the stress hormones cortisol and pro-inflammatory compounds, which can contribute to oxidative stress and neuroinflammation. Stress reduction is vital for reducing inflammation in the body, including the brain, and for improving cognitive function and mental health.
Incorporate stress-relieving techniques into your daily life such as meditation, deep breathing exercises and yoga to help promote relaxation and reduce stress. Regular exercise is another important way to help reduce stress levels and promote better sleep. Exercise lowers cortisol levels in the body and stimulates the release of endorphins, to alleviate stress and improve mood. Calming and adaptogenic herbal medicines, such as withania, rhodiola, valerian, chamomile and lemon balm, are recommended to help ease the effects of stress.
Quality sleep is also essential for optimal brain function and cognitive performance. Adults should aim for eight to nine hours of sleep nightly to avoid brain fog and other adverse effects of sleep deprivation, including increased oxidative stress, inflammation and reduced energy levels. Establishing good sleep hygiene practices, such as maintaining a consistent sleep schedule, reducing screen time before bed and engaging in calming activities like reading or meditation, can improve sleep quality and support healthy brain function. Try a warm relaxing bath with a few drops of lavender essential oil, sip on chamomile tea, or take magnesium and some soothing herbs such as valerian, ziziphus and passionflower before bed to help you get a good night’s sleep.
