Healthline - Your 5-Minute Read on Fighting Brain Fog

Healthline - Your 5-Minute Read on Fighting Brain Fog

“Brain Fog is a mild cognitive dysfunction that may be caused by many different conditions”- Dean MacKinnon, MD

Brain fog is characterized by a vague hazy feeling, affecting cognitive functions slowing them down and feeling mentally a bit lost.

Brain fog is a common symptom of any one of the following :

• chronic stress

• hormonal changes

• depression

• dehydration

• poor diet

• certain medications (such as those for anxiety and depression)

• other health conditions or infections

A 2021 study also found that 7 percent of people that experienced an extended period of infection by COVID-19 reported brain fog as well.

Brain fog should not deeply impact your daily life and day to day functioning. If it starts to do, consulting with a professional is recommended. While there is no exact cure for brain fog, certain lifestyle habits and changes can curb the intensity or symptoms. They are as follows.

Take a real break

Sometimes, instead of pushing too hard to complete a task, taking a break is better since it gives your brain a chance to recuperate and perform more effectively when you try again. Some tips to help you relax, according to Healthline, recommend :

• “Meditating. Just a few mindful minutes can increase concentration, per 2018 research

• Calling a friend or loved one. Research from 2020 suggests social connection improves brain function.

• Taking a power nap. Naps may strengthen memory retention and cognition, 2017 research says, especially for young adults.

• Doing something creative. This might include painting, writing, coloring, dancing, cooking, or baking. Researchers from 2018 suggested that creativity is a worthy opponent to stress.

• Going outdoors. A large body of research points at nature as a positive promoter of mental health.”

Eat (and drink) to feel good

Replenishing the brain's energy reserves is also extremely helpful in managing brain fog. However, it’s better to focus on healthy, whole, unrefined foods high in antioxidants. Making healthy additions is easier than completely removing all unhealthy foods, restriction leads to relapse, so it is recommended to increase intake of healthy balanced snacks and meals.

Get moving

Physical activity helps activate the brain also by releasing feel good hormones which promote brain function. In fact, physical activity has actually been linked to better emotional regulation (source) and distracts from negative thoughts (source). The CDC recommends 30 minutes of exercise of any kind regularly. Healthline provides the following list of activities with their respective benefits :

• “Walking. Even 10 minutes may boost mood, per 2018 research.

• Yoga. Studies, like one from 2019 in Iran, show it can reduce stress, anxiety, and depression.

• High intensity exercise. It’s been found to improve cognitive function, according to a 2021 research review.

• Stretching. Research from 2019 has found it may improve insomnia.

• Gardening. Robust evidence from a 2017 analysis shows that gardening can reduce anxiety and depression and increase life satisfaction. Plus, harvesting your own fresh vegetables is satisfying and delicious.

  Go easy on the caffeine and Alcohol
  

Caffeine and alcohol both have considerable effects on how our brains function. While it may be alright to consume them in moderation based on how they affect you, since they affect everyone uniquely, they are best avoided when trying to help our brains deal with brain fog. Healthline offers more insight on their effects with validated support.

“Caffeine can cause jitters, headaches, insomnia, upset stomach, and rapid heart rate, especially if you have a caffeine sensitivity. Because of this, the Food and Drug Administration recommends no more than 400 milligrams, or 4 to 5 cups, of coffee per day.

It’s very easy to reach that 4 to 5 cup maximum without realizing it — a Grande coffee at the popular chain Starbucks is about 2.5 cups, for example.

The same goes for alcohol. Alcohol is both a stimulant and a depressant, which significantly impairs cognitive functioning. Once the levels of alcohol in your body decrease, withdrawing from the substance can cause fatigue, headache, vertigo, hangxiety, and other symptoms of brain fog.

Additionally, a 2021 research has associated chronic alcohol use with increased inflammation in the brain and body, and a 2019 review noted that it may lead to increased cognitive impairments and neurological disorders such as dementia.

Binge drinking is defined as drinking 4 or more drinks (for females) or 5 or more drinks (for males) in 2 hours. But one drink is referring to a “unit” of alcohol. The typical 750 ml bottle of wine contains 10 units, as an example.”

Prioritize sleep

Sleep is an extremely important factor in our overall health. Sleep deprivation doesn't just cause physical exhaustion but also affects the efficiency of our brains. A healthy amount of restful sleep is needed in order to perform adequately. The following habits aid in ensuring the former, according to Healthline.

• “Go to bed and get up around the same time every day, even on weekends, if you can swing it.

• Wind down at least 1 hour before bed by shutting off your electronics, which are associated with a higher incidence of insomnia shorter sleep duration, per 2018 research.

• Avoid nicotine and caffeine, which are stimulants that can interfere with sleep.

• Keep your room dark with blackout shades, if necessary. Run a sleep sound machine to mask street or household noises.”

Do you think you could benefit from making the changes listed above when dealing with brain fog?

Read the source here.

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