Pay Attention To Breathing
Chronic stress can be the main cause of your mental fatigue. Paying attention to your breathing can reduce stress levels.
Research on deep controlled breathing shows potential in reducing cortisol in our bodies. High cortisol levels are associated with feeling stressed, or anxious. Other potential positive effects are:
- enhancement of emotions,
- better management of anxiety or depression symptoms,
- and an increase in attention/focus.
Tips For Relieving Brain Fog
There areplenty of ways to alleviate brain fog, and what works for you may not work for someone else, but here are some of thestandard methods that many people attest to be effective:
- Drink plenty of water and other fluids throughout the day to stay hydrated
- Get enough sleep every night and get the right amount of rest during the day
- Reduce stress levels by practicing relaxation techniques such as yoga or meditation
- Eat a healthy and balanced diet
- Exercise regularly
How Can You Get Rid Of Brain Fog
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How Candida Overgrowth Causes Brain Fog
Candida is a form of yeast that lives in your mouth and intestines in small amounts. Its job is to aid with digestion and nutrient absorption. However, the good bacteria that keep yeast levels in check can get out of balance, allowing yeast to overgrow. This can happen by taking a round of antibiotics or drinking too much alcohol. Eating a diet high in refined carbohydrates or using birth control pills over a long term can also have an impact.
The yeast then coats the lining of your intestinal tract and suppresses your ability to make or secrete serotonin. Candida or yeast also affects your brain and mood function by producing chemicals that are directly toxic to the brain. This is why so many of my patients who have Candida overgrowth complain of brain fog symptoms such as poor memory, fatigue, depression or anxiety.
Do you think you have Candida overgrowth? Take this simple quiz to find out!
Diet And Vitamin Deficiencies
Certain foods and vitamin deficiencies play a role in brain function and can be one of the causes of your brain fog symptoms. Some brain fog causing foods are obvious, such as alcohol and caffeine. Alcohol and caffeine exacerbate symptoms of anxiety and stress, which are also causes of brain fog as I discussed earlier. However, other foods that cause brain fog are more subtle.
Common foods that cause brain fog include:
- Foods high in MSG, including fast food, chips, frozen meals and processed meats.
- Aspartame, which is commonly found in diet soda.
- Dairy products such as cows milk, cheese and ice cream made from dairy milk.
I recommend you remove these foods from your diet due to their connection to brain fog as well as other health issues such as leaky gut and autoimmunity.
Brain fog can also be a temporary problem if you are on a specialized high fat diet such as the keto diet as your body shifts to ketosis. However, it typically only lasts for a few days.15
Vitamin deficiencies, particularly a vitamin B12 deficiency, can cause brain fog symptoms. Vitamin B12 supports nervous system function and healthy red blood cell production. People with B12 deficiency are more likely to score lower on cognitive tests and have a smaller brain volume than those with optimal B12 levels.16
If you think you have a vitamin B12 deficiency, your doctor can order a blood test or you can test B12 levels in the privacy of your home through a service such as My Labs For Life.
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If you struggle with poor focus, mental fatigue, or confusion, brain fog may be the culprit. Though not a medically recognized condition, brain fog is a common complaint. The condition often happens in older people but can affect people of any age. Generally speaking, brain fog is a dysfunction in your ability to focus, learn, and remember.
If you have brain fog, natural remedies can clear the mist, so to speak. When you engage in lifestyle changes diet, exercise, sleep, and nutritional supplements you can improve your mental clarity and energy.
More Mind Body Relaxation Techniques
Meditation is not the only proven way to conquer stress. Many people donât have the patience for traditional meditation since it can take years to master. But, brainwave entrainment technology is a âshortcutâ to get similar benefits quickly and easily. All you have to do is put on your headset and listen. Other proven relaxation techniques to consider include:
You might want to try one of the latest personal biofeedback devices such as the emWave2, Muse, NeuroSky, or Thync. Most of these techniques can deliver noticeable stress relief within a few minutes.
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Train Your Brain Regularly
Just like you exercise your muscles, you need to exercise your brain to keep it healthy and clear.
There are many ways you can train your brain, such as learning a new skill, doing puzzles, and playing memory games.
Here are a few brain-training activities you can do to keep your mind clear and sharp:
- Learn a new language
- Do crossword puzzles or word searches
- Take an online course
So, make sure to challenge your brain every day to keep it clear and fog-free.
How To Handle It
Treatment for brain fog is based on the underlying reason. For instance, iron supplements may boost the synthesis of red blood cells and lessen brain fog if you have anemia.
When an autoimmune disorder is identified, a physician might suggest using a corticosteroid or another drug to lessen inflammation or suppress the immune system.
A nutritional deficiency may need to be corrected, your medication may need to be changed, or you may simply need more sleep.
The supplements discussed in this article have data backing them up and may help with brain fog.
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Talk About It Take Care Of Your Mental Health
Talking about your feelings is always a good idea! What you can do to manage brain fog symptoms and focus better is talk about it. Its important to speak up if anything feels wrong or off. You are your own mental and physical health advocate and you are the only one who knows how their body should feel.
If you experience brain fog because of a chronic or a mental illness, it can help to talk to a therapist or a psychologist. They are experts in this field and can offer you invaluable information. What they do is talk with you about your thoughts, feelings and emotions to see if theres a way for them to help you get back on track!
Further, they can teach you coping skills to handle stress in a more efficient way. A specific healthcare provider can focus on the autonomic and central nervous system. They are perfect to help you with sleep hygiene, and train cognitive functions.
How Sibo Causes Brain Fog
Small intestinal bacterial overgrowth occurs when the trillions of bacteria in our gut get out of balance and overgrow. This happens for many different reasons, however the most common cause I see is from a diet high in sugar, refined carbohydrates, and alcohol.
These bad bacteria release a compound called histamine. Histamine is a neurotransmitter that communicates important messages from your body to your brain. Its primary role in the body is to cause an immediate inflammatory response against potential attackers. When you have autoimmunity, your body is in a constant state of inflammation. Symptoms of that inflammation include feelings of anxiety, panic, and brain fog.
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Check The Instructions For Use Of Your Current Medication
It is important to always read the instructions for the use of your medication. The devil is in the details, your brain fog might be because of something you take everyday. It might also have to do with new medication or taking more of the same. Ask your doctor if your medication could be the cause of your groggy feeling, maybe he or she can recommend an alternative or another dose.
Ways To Clear Brain Fog Instantly
Want Less Brain Fog?
Brain fog is a mental state that many people experienceit can be described as fuzzy thinking, and it often accompanies forgetfulness.
As we grow older, we experience physiological changes that can cause glitches in the brain that make us lose our focus or impair our learning ability.
Brain fog can be frustrating, but relief is possible. Make sure that you do not ignore your symptomsif left untreated, they could impact the quality of your life and lead to serious consequences.
Keep reading to see several ways you can try to clear brain fog instantly.
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Escape From The Screen
Every little bit of movement counts. If you work at a desk or in front of a screen, finding opportunities to take a break from your workstation may help improve your focus.
Set a notification on your phone or computer for every half hour. When it goes off, stand up and move around in whatever way feels best in the moment. Alternatively, look into standing desks or treadmill desks to keep your body active during work hours.
Medications And Cancer Treatments
Its probably no surprise that some medications can be a cause of brain fog symptoms. Anticholinergics, including allergy medications that contain diphenhydramine such as Benadryl, Ditropan for an overactive bladder, and Elavil for depression, are common brain fog causes because they block neurotransmitters in the brain.
A study by the University of Washington and Group Health in Seattle tracked nearly 3,500 men and women ages 65 and older and found that anticholinergic medications were more likely to produce signs of brain fog or other cognitive dysfunction.19
A similar study conducted by researchers in France and Canada found that people taking benzodiazepines such as valium and similar medications to treat anxiety showed brain fog symptoms.2021
Similarly, cancer treatments, including chemotherapy, radiation therapy, immunotherapy, and a bone marrow transplant can also cause brain fog. This is called chemo brain.22 Cancer treatments may lead to complications such as fatigue, hormonal imbalances, and sleep problems, which as I discussed earlier, affects brain function.
If you experience brain fog symptoms while taking certain medications its important to talk to your functional medicine doctor.
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What Can You Do To Clear The Fog
There are a few things you can do to help clear brain fog.
First, be sure to get enough sleep. Seven to eight hours per night is ideal.
Second, make sure youre getting regular exercise. Exercise helps improve brain function and energy levels.
Third, eat a healthy diet rich in fruits, vegetables, and whole grains. These brain-healthy foods are rich in omega-three fatty acids, which help improve cognitive function.
Fourth, drink plenty of water. Dehydration can cause brain fog and fatigue.
Finally, try to reduce stress levels by practicing yoga or meditation. Stress can worsen brain fog and fatigue.
If youre still struggling with brain fog after trying these tips, be sure to speak with your doctor so that they can help you identify and treat the underlying causes of your brain fog.
Allergies & Food Intolerances
Food allergies or sensitivities particularly with wheat gluten or dairy may worsen brain fog. As one scientist puts it, “gluten sensitivity can be primarily, and at times, exclusively, a neurological disease.” There exists a clear link between the gut and the brain. Celiac disease, a condition caused when someone sensitive to gluten continues consuming it, causes inflammation in the digestive system that, in turn, influences balance, concentration, and memory. Likewise, consuming dairy when you have lactose intolerance or an allergy impacts the central nervous system and can cause brain fog.
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Change Up Your Routine
Zoning out in front of a laptop might be a common scenario for many working adults, but spending long chunks of time sitting can be extremely detrimentalnot only in the case of brain fog but also for your overall health.Instead of coming home and immediately collapsing onto the couch in front of the TV, try a new recipe, read a chapter of a new book, or even start a new hobby!
Whats most important is finding something that you can connect to and engage with, helping reduce your brain fog.
Brain Fog: The Bottom Line
Brain fog is a catch-all phrase used to describe feelings of fuzzy thinking, mental confusion, and lack of focus. Sometimes brain fog is caused by lifestyle factors like diet, stress, or lack of sleep and exercise. Other times, itâs caused by an underlying health condition or is a side effect of a medication.Be proactive about adopting a brain-healthy lifestyle and managing your health and medications.No one cares about your brain as much as you!
We are committed to providing quality healthcare to families located in the New York area and treating patients of all ages.
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Get Checked For Food Sensitivities Or Allergies
If you dont have a poor diet, you still might lack certain minerals and vitamins. A doctor can check for food allergies, celiac disease or other conditions that might be preventing you from fully absorbing nutrients. In that case, it might be a solution to supplement in other ways and talk to a nutritionist about it. Although researchers still dont all agree on the use of supplements, they do agree that a shortage of the following is not good for you.
Supplements usually recommended for brain fog are :
Ways To Eliminate Your Brain Fog Once And For All
Loretta T Friedman, RN,MS,DC,CCN,CNS,DACBN,DCBCN
You know that feeling of confusion, forgetfulness, and lack of focus you have every so often? Although âbrain fogâ is not a medically recognized term, itâs a common feeling that many people suffer with. But, even though many people experience it, brain fog is by no means normal.In fact, it is avoidable and 100% treatable. In this 8-part series, youâll learn the main causes of brain fog and what you can do to get rid of that hazy feeling once and for all.
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Recover Through Diet And Rest
After surgery, your body needs time to recover. This means getting plenty of rest and eating a healthy diet.
A well-balanced diet includes a variety of lean protein, fruits, whole grains, and vegetables.
Excessive amounts of caffeine and sugary beverages, as well as processed foods, should also be avoided, especially during your recovery.
Getting enough sleep is also crucial for recovery. Most people need around eight hours of sleep per night.
But during the first few weeks after surgery, you may need even more than that.
So make sure to get plenty of rest and give your body the time it needs to recover.
Reduced Skill And Confidence
One study shows that mental fatigue, which is almost always associated with cognitive impairment, reduces a persons action-monitoring and response preparedness. Brain fog can cause the brain to have lesser error-related negativity which is our brains default response to making errors. This means brain fog can lead to more behavioral and thinking errors that go unchecked. Action-monitoring is how we pay attention to the process of doing some task, and mental fatigue reduces how well we monitor errors and mistakes. Response preparedness also worsens with mental fatigue, making us feel less prepared to perform any activity. This is why brain fog which is perceived as mental fatigue can hamper performance, lead to more mistakes in simple tasks, and lower confidence in performing any task.
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