Brain Fog: What It Is and How to Improve it with 4 Simple Strategies

Has this ever happened to you? 

You spend 20 minutes talking to a friend and a few hours later you can’t remember what you talked about. 

Frustrating experiences like this one could be related tobrain fog. Common complaints of this condition include forgetfulness, poor concentration, confusion, and hazy thinking.

Brain fog episodes can zap your motivation and make it hard to show up the way you want to in your life.

Fortunately, there are several things you can do to get rid of it and quickly get back to living your best life.

Get Moving

 Even brief bouts of exercise can have positive effects on brain fog symptoms. 

One study in men found that after 20 minutes of cycling, the men felt more motivated, energetic, and less confused. 

Memory loss is another troubling brain fog symptom that exercise may improve. 

A recent study split 120 older adults into 2 groups. One group completed stretching exercises and the other did moderate intensity walking. Within 1-2 years, the walkers reported significant improvements in memory and even had changes in areas of their brain related to memory. 

Being active right now, aside from thecountless other benefits, can help your brain age more healthfully and improve brain fog symptoms. The more active you are, the more likely you are to see the benefits.

Feed Your Brain

 Have you ever gotten so wrapped up in something that you forgot to eat?

Angry stomach aside, you might have noticed feeling more dazed, fatigued, and distracted. Or maybe you developed sudden urges to snap on everyone around you (aka “hangry”).

You aren’t imagining these feelings.

Going long periods of time without eating causes a drop in blood sugar. This tricks your body into thinking it's starving. It reacts by releasing stress hormones that can make you feel wonky. 

To keep your mind sharp (and your relationships intact), get in the habit of eating right away when you feel hungry. 

Pay attention to what you’re eating as well.

For more consistent moods and energy throughout the day, choose more blood sugar stabilizing foods like nuts, avocados, whole grains, fruits, veggies, and lean proteins for your meals and snacks.

Supplement As Needed

Brain fog symptoms can occur when your brain lacks important nutrients. Sometimes, these symptoms are reversible with the right supplements.

Low levels of iron in the blood can make it harder to focus and think clearly. You might also feel fatigued all the time.

Correct low iron levels to think more sharply, concentrate better, and possibly enjoy a small boost in IQ. 

If you suspect you have low iron, get your levels checked. Follow your provider’s instructors for supplementing as needed. 

Correcting low vitamin D levels may also boost brain power, especially for middle-aged and older adults.

Some researchers believelow vitamin D levels are partially responsible for the breakdown of neurons and problems with thinking clearly as we age. Therefore, getting your vitamin D levels checked and correcting them with a supplement could help.

Address Sleep and Stress 

Just one night of poor sleep can leave you feeling distracted, forgetful, irritated, and anxious.

In an unfair and unrelenting cycle, stress can make you sleep poorly, which makes you even more stressed and sleep deprived as time goes on.

Stress also causes many symptoms of brain fog. 

Feeling tired, foggy, and on edge might be your new normal, but it doesn’t have to be.

Attack brain fog with a stress-relievingbedtime routine, and enjoy better sleep, clearer thinking, and more resilience to cope with stress. 

About 30 minutes before bed, shut off all the screens and do something calming that you enjoy.

This could be a warm bath, journal writing, reading, or having a small cup of decaffeinated tea.

As your body adjusts to this winding down period, you may find it easier to fall asleep faster and get more restful sleep. 

Get started with these strategies today to make brain fog a thing of the past.

If you feel your symptoms are not improving or may be related to an underlying medical reason, seek the opinion of a health care provider you trust. 

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 Samantha Thoms, MPH, RD 

Samantha Thoms is a Registered Dietitian. She enjoys sharing practical information about how people can lead healthier lifestyles by making simple changes.

Check out more information on her website: https://www.budgetdietitian.com.