We’ve all had those days where we feel like zombies. When you’re having one of those days, the problem isn’t that you have no brain, but that you have brain fog. You have a hard time concentrating, and you find it hard to remember details, even including the right words to use. You may feel confused or even a little irritable. Brain fog is also usually accompanied by personality changes like fatigue, lack of motivation, and sometimes even low-level anxiety and depression.
Brain fog is not a serious condition, but it can have a serious impact on your quality of life. You won’t be able to get much done or have a good time if you can’t concentrate and you’re tired and mildly depressed all the time. Fortunately, there are several things you can do to beat brain fog and get back your energy.
Change Your Diet
Diet plays a critical role in brain fog, and there is much you can do to change your diet and relieve your symptoms.
To start, you need to add some high-quality Omega 3 fatty acids to your diet. Omega 3 fatty acids help to support the immune system and prevent inflammation, which plays a role in brain fog. Both flaxseeds and chia seeds are rich in Omega 3 fatty acids. (Read more about flax seeds vs chia seeds here.)
You can also get Omega 3 fatty acids from salmon and walnuts.
You can also cut down on inflammation in the body and eliminate brain fog by getting rid of processed foods in your diet, especially sugars. Foods like candy, baked goods, white bread, white pasta, and white rice all contribute to inflammation and make your blood sugar spike, which will exacerbate brain fog and contribute to other poor health conditions. It is important to eat a natural and whole foods diet as much as possible. Make your food at home instead of getting takeout or using convenience foods from a box or the freezer section.
Also, make sure to eat protein at every meal. This doesn’t mean load up on meat. You can get protein from milk and other dairy foods, peanut butter, beans, soy products, and more.
Get Enough Sleep
Sleep is restorative for your body, and it contributes to your overall health. After even just one night of having less sleep than you should, your ability to function is similar to that of a drunk person. Carrying forward a sleep deficit just compounds the negative effects.
Everybody has different sleep needs. However, the average person needs between seven and nine hours of sleep per night. The best way to figure out how much sleep you need is to run a test while you are on vacation. Let yourself go to sleep when you are tired and then sleep until you wake up naturally. Do not set an alarm clock. By the end of the week, you should be sleeping as much as your body actually needs, not because you are trying to catch up with a deficit. See how much you are sleeping each night, and that is what your body needs.
Stress unleashes a toxic cocktail or hormones that impair your health and well-being. Chronic stress can lead to brain fog, which can make it harder to do the things you need to do and contribute to more stress, creating a nasty cycle. Reduce stress however you can, including cutting back on your obligations and getting more sleep. You can also try activities like yoga or meditation, as well as spending more time with friends and family. Unwinding with a book or a movie might also help. You just need to find what works for you and make sure you include it in your regular schedule.
Exercise is a panacea for just about every health ailment. Getting regular exercise fights inflammation and gives you energy, which combats brain fog. You don’t have to spend an hour in the gym every day. Just talk a walk around the block at night, do some yoga, go for a bike ride with friends, or even work in the garden. The important thing is just to keep moving every day.
It can seem impossible to get rid of brain fog when you’re mired in it, but making these important changes will free you. Focus on your diet first, and then make these other lifestyle changes to get back your energy.
Stay updated on new articles and resources in psychology and self improvement: