Say Goodbye to Brain Fog

Ever find yourself walking into a room and forgetting why you’re there? Or struggling to focus on tasks that usually feel simple? It’s not just you. Many of us experience brain fog. It’s common but can feel very frustrating. Don’t worry—you can clear the fog!

“Brain fog is a term used to describe cognitive difficulties associated with neuroinflammation – inflammation in the brain tissue. Many people experience this as they age. It is also linked to stress, insufficient sleep, poor diet and the local build-up of toxic metabolites,” says Dr Deborah Lee, Dr Fox Online Pharmacy.

What does brain fog feel like?

Brain fog is marked by confusion, memory lapses, and difficulty focusing, leading to reduced mental clarity.

Brain fog can arise from a variety of causes, including chronic stress, poor sleep, hormonal changes, nutritional deficiencies, dehydration, and lack of physical activity. It can also be linked to medical conditions such as autoimmune disorders, thyroid problems, and mental health issues like anxiety or depression. Environmental factors, including exposure to toxins, can further contribute to cognitive dysfunction.

Here’s our guide to boosting your mental clarity and reclaiming your energy through sleep, diet, movement, stress management, mindful breaks and more.

Prioritise Restful Sleep

It’s always good to start with the basics… sleep…. It’s essential to remaining mentally sharp. 7-9 hours per night can help to your memory, focus, and mood.

You can start by creating a calming bedtime routine. If you make this a nightly ritual, this will signal your mind and body to relax and help you sleep better.

“Sleep specialists believe that getting at least 7 hours of good quality sleep per night helps to lower neuroinflammation. Cognitive behavioural therapy (CBT) – a type of talking therapy – has been proven to both improve sleep and lower inflammation,” says Dr Deborah Lee, Dr Fox Online Pharmacy.

Nourish and hydrate

You need to fuel your brain to keep it working effectively.

Drink plenty of water throughout the day to stay hydrated. Look to incorporate nutrient-dense foods like leafy greens, berries, nuts, and fatty fish for a brain boosting treat. These foods are rich in antioxidants and healthy fats that support cognitive function.

Move your body

Exercise is great for your mind as well as your body.

Physical activity increases blood flow, bringing oxygen and nutrients to your brain, which enhances mental clarity. It doesn’t have to be anything too strenuous… a brisk walk or gentle stretching can be a great start in helping you feel more focused and energised.

“It stands to reason that doing plenty of physical exercise will improve brain health. Getting your heart pumping and stimulating the circulation ensures getting enough oxygen to brain cells. Exercise lowers insulin resistance meaning it improves the way your body metabolises glucose. This enhances the growth of new brain cells. It also stimulates the production of brain-derived neurotrophic factor (BDNF), a critical protein needed for neuroplasticity – the remodelling and growth of new brain cells. BDNF is vital for learning and memory. Better blood circulation to the brain helps remove unwanted metabolites and other waste products,” says Dr Deborah Lee, Dr Fox Online Pharmacy.

Implement stress management tools

We all experience stress, but chronic stress can wreak havoc on your brain. Practicing mindfulness, meditation and deep breathing can lower stress hormones and this contributes to brain fog.

Finding a moment to pause, breathe, and center yourself can make all the difference.

Take Regular Breaks

We all have those days where we’re glued to our screens or busy at work or general life, but your brain works best when it has time to recharge! Take short, regular breaks to help improve your focus. This could include a quick walk or stretch, or even a few minutes of mindful breathing. This can help reset your focus and improve productivity. Try to stop reaching for your phone and doom scrolling – that won’t help your focus!

Limit Screen Time Before Bed

Too much screen time, especially in the evening, can mess with your sleep and contribute to brain fog. Try reducing screen time an hour before bed and look into using blue light filters if you need to be on your device.

Incorporate Brain-Boosting Supplements

Sometimes diet alone doesn’t cover all our needs in order to be functioning at your most effective. Supplements like omega-3s, B vitamins, or magnesium can support brain health and lower neuroinflammation, which leads to brain fog.

“Omega-3 is a polyunsaturated fatty acid (PUFA) which is essential for nerve cell function and growth. In a 2022 review, regular consumption of omega-3 resulted in improved memory, learning, cognitive ability and blood flow to the brain. Omega-3 is known to reduce neuroinflammation. It is found in fish oil, hence the NHS recommends one portion ( 8 ounces) of oily fish per week. If you dislike fish, you could try taking 1000 -2000 mg of omega-3 supplements per day. Always check with your GP before starting any new medication even natural remedies, vitamins and minerals.”

Additionally, B vitamins have been linked to various cognitive function, though scientists are still researching how exactly they affect the brain. Some studies suggest that eating more vitamin B rich foods (such as eggs, milk, meat, fish, oats) or folate rich foods such as dark leafy greens or supplementing with vitamin B could potentially enhance focus and attention,” says Dr Deborah Lee, Dr Fox Online Pharmacy.

Check with a healthcare provider first.

Practice Mental Stimulation

Keep your brain sharp by taking part in activities that challenge you. This could include reading, puzzles, or learning a new skill. This can help keep your mind active and resilient.

Don’t worry, feeling clear and focused is within reach! By making small adjustments to your daily routine, you can lift the fog and feel your best every day. If you’re concerned or it’s becoming unmanageable, do speak to a doctor.

Take it one step at a time… you’ve got this!

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as medical advice. If you are experiencing persistent brain fog or have concerns about your health, we strongly recommend consulting a qualified healthcare professional or doctor for personalised advice and treatment.