How to Fix Brain Fog

Brain fog is a term used to describe a feeling of mental sluggishness, confusion and not being able to think clearly. Some folks report difficulty concentrating and focusing, or memory issues. I describe it as a constant “thousand yard stare”- like you’re there but not really processing it. It’s a pretty standard feeling if you’ve got a newborn at home that’s keeping you awake all night, or you were up all week with a stomach bug. But if you’re feeling it every day for no reason, it’s definitely not normal- but it is common. In one study over 28% of adults reported experiencing brain fog and Covid kicked those numbers even higher- brain fog is one of the top symptoms reported by people struggling with long Covid.

So What’s Happening?

No one can say for sure what’s causing the uptick in brain fog, but research points to inflammation in your brain that makes it more difficult to process information. What exactly triggers that inflammation is probably different for everyone but we know that inflammation in the body can be caused by poor nutrition, lack of sleep, hormonal changes, sedentary lifestyle and environmental toxins. The latest research on Covid and brain fog even suggests that the virus can live on in your gut after the infection symptoms are over, reducing serotonin production and impacting cognitive function- another ”plus one” for the importance of gut health!

What Can We Do?

Reducing inflammation, and therefore brain fog, comes down to a few key steps. First and foremost- if this has been going on for months you’ll want to rule out a medical condition. Check in with your healthcare provider about known causes of fatigue and brain fog like:

• Anemia, thyroid disorders, lupus, fibromyalgia, infections, hormonal changes like menopause or potential medication side effects

1. Get your nutrition in check- Shocking to hear me say, I know, but a diet led by whole foods and low on sugar and processed ingredients limits inflammation in your gut and body and is your first line of defense in tackling brain fog. Adding in fiber (25g/ day), lots of leafy greens, lean proteins and plenty of water are going to be your foundations here. Not sure where to start? Get my Intro to Nutrition Guide which lays out where to get all your nutrients, how to break down your split based on your goals, and recommended daily goals. 

2. Get moving- 30 minutes, 3 times a week is your new minimum- you want to be lifting heavy things! Find a trainer or watch videos to nail your form and put together a weights routine- lifting has been shown to reduce inflammation and potentially improve your gut microbiota.  You also want to add in daily movement- you’re going for at least a 15 minute walk twice a day. Get outside, put your phone down, and get some sun on that lovely face of yours. 

3. Clean up your sleep routine- you can’t call it unexplained brain fog if you’re actually scrolling until 3am and up at 7 for work. Put your screens away an hour before you wind down, develop a relaxing pre-bedtime routine like reading, a bath, or a walk. The recommendation is at least 7 hours of sleep per night for adults, but preferably closer to 8. 

4. Reduce your overall stress- Meditation, yoga, walking and journaling can all help you reframe the amount of stress you feel throughout the day. We can't get rid of your work emails but we can reduce the impact they have on your body and brain. Chronic stress is a huge driver of inflammation so take a note of what's stressing you throughout the day and find habits to help you manage it.

   
   

Brain fog can be SO frustrating- I know, I struggled with it for years, but luckily new science is coming out that’s helping us get some answers and finally find some relief. 

If you’re looking for relief from brain fog and ready for someone to just put together the whole plan for you check out my 12 Weeks to Brain Fog Relief Program- you’ll get 3 months of nutrition, exercise and lifestyle guidance built specifically for you, based on your health history and current status. Because everybody deserves to feel well!

Brain Fog Relief