Short and informative Guide- How to overcome brain fog

You’ve had a long workday, and you’re feeling exhausted. You lack motivation, have trouble recalling crucial details, and let your thoughts wander whenever possible.

It’s possible that you’re suffering from brain fog, a term used to characterize a group of symptoms that impair thinking.

“Brain fog” is a minor cognitive disorder that can be caused by a variety of diseases rather than a specific scientific term, according to Dean MacKinnon, MD, an associate professor in the Department of Psychiatry and Behavioural Sciences at Johns Hopkins.

Everybody has times when their thinking isn’t as clear-cut as they’d want. However, the experience is typically fleeting, says MacKinnon.

One common sign of brain fog is:

Poor diet
Dehydration
Hormonal changes
Chronic stress
Certain medications (like those drugs for depression and anxiety)
Infections

In fact, a 2021 study discovered that brain fog was experienced by 7% of individuals with long-haul COVID-19.

According to MacKinnon, there is no one-size-fits-all method of treating brain fog due to the wide range of elements that are associated with it.

See a medical expert if your cognitive fog is interfering with your daily activities or preventing you from completing them. However, if the only thing you’re feeling is a slight fogginess, it could be worthwhile to experiment with a few lifestyle adjustments.

Take time to relax

Have you ever had the feeling that, despite your best efforts, you were unable to concentrate on a task? According to a study, trying harder isn’t the answer. It might be best to give up for a while.

According to a 2016 investigation, taking a break and moving on from work can significantly enhance your productivity, concentration, and level of self-control.

But not every mental break is made equal. According to a 2019 study, alternative forms of relaxation were more successful in allowing the brain to recharge than reaching for a cell phone.

Try these to give your brain a more productive break:

Meditation
Calling or having a conversation with a loved one.
Take a long nap
Doing something creative
Playing outdoors

Eat and drink to uplift your mood

While treats like candy and chips can give you a little mental boost, maintaining a balanced diet can improve your performance over the course of the day.

It’s not necessary to make big adjustments straight away. Make healthful additions to your meals and snack times to begin with, rather than cutting out the “unhealthy” foods you now consume.

Antioxidant-rich foods including oranges, almonds, and blueberries assist in lowering oxidative stress in the body, which can benefit the body and brain.

Get Active

Although you may have heard others compare the human brain to a machine, the reality is far more nuanced. Your body and brain are closely related. Thus, it could be beneficial to move around if your thoughts are disoriented.

Numerous types of exercise have been linked by scientists to better brain function. Exercise increases the expression of proteins in the brain that improve cognitive function and lower anxiety and depressive symptoms, according to a 2016 study.

According to research published in 2015, exercise can help with weariness and chronic pain. Not only that, but a study from 2021 indicates that it can also divert our attention from disturbing ideas, and a study from 2017 observes that it can help with emotional control following a traumatic incident.

Exercise of any form is beneficial, even though the Centers for Disease Control and Prevention (CDC) advises 30 minutes of exercise each day.

Here are some things you can try:

high-level physical activity: A 2021 study review concluded that it enhances cognitive function.
Walking: According to 2018 research, even ten minutes can improve mood.
Yoga: Stress, anxiety, and sadness can be lessened, according to studies, such as one conducted in Iran in 2019.
Stretching: According to 2019 research, it can improve insomnia.

Reduce Caffeine and Alcohol intake

In our culture, drinking alcohol and coffee in moderation is considered socially acceptable. Moderate alcohol and coffee consumption is socially acceptable in our culture.

But it’s important to consider the difference between what the research actually says and how people understand “moderation” when it comes to these two illicit substances.

Caffeine may cause jitters, headaches, insomnia, upset stomach, and elevated heart rate if you are sensitive to it. Because of this, the Food and Drug Administration recommends avoiding ingesting more than 400 milligrams, or 4 to 5 cups, of coffee per day.

Likewise, with booze. Alcohol is a depressive as well as a stimulant, which seriously reduces cognitive performance. Withdrawing from alcohol can result in symptoms such as anxiety, headaches, weariness, and vertigo once the body’s alcohol content has dropped.

Furthermore, a 2019 review pointed out that prolonged alcohol consumption may raise the risk of neurological illnesses like dementia and cognitive deficits. Research from 2021 has also linked chronic alcohol use to increased inflammation in the body and brain.

The definition of binge drinking is when a person consumes four or more drinks in a two-hour period for women and five or more for men. However, an alcohol “unit” is referred to as one drink. For instance, a standard 750 ml bottle of wine has 10 units.

Speak with your healthcare provider if you’re attempting to manage excessive drinking.

Sleep more

Although it’s common knowledge that lack of sleep has a negative impact on the body and brain, sleep deprivation has far more profound impacts.

Your capacity to solve issues, regulate your emotions, and make decisions is all impacted by sleep deprivation. Furthermore, according to doctors, getting too little sleep might raise your risk of developing long-term health issues like high blood pressure, obesity, and heart disease.

Put sleep first by implementing these easy lifestyle adjustments:

If at all possible, go to bed and wake up at roughly the same time every day, especially on the weekends.
Turn off your electronics at least an hour before bed. According to 2018 research, these devices are linked to a higher incidence of insomnia and shorter sleep duration.
Steer clear of stimulants like caffeine and nicotine that might disrupt your sleep.
If needed, use blackout shades to keep your space dark. To block out household or street noise, turn on a sleep sound machine.

Conclusion

A transient state known as “brain fog” can make it challenging to focus, remember or retain knowledge, and finish tasks.

Adding creativity to your daily life, maintaining a healthy food and sleep schedule, and taking regular (phone-free!) breaks during the day can all help you find comfort.

Most of us associate transitory stressors or our lifestyle with brain fog. However, it’s important to see a healthcare provider to rule out any possible underlying illnesses if your fogginess is accompanied by other symptoms and is really impairing your ability to function.

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Eunice Adedoyin

A proud professional who loves researching and exploring the health sector, bringing diverse solution to health issues and empowering people with the right information to lead healthy lifestyle

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