Combatting Brain Fog

Struggling with fuzzy thoughts and an even fuzzier memory? Brain fog is a problem that many of us face, and though there is no obvious cause, it can be a source of real disturbance. Feeling lethargic, difficulties concentrating, and low mood are all side effects that come with brain fog and can be difficult to understand and manage.

1)   Mindfulness

2)   Nutrition

3)   Movement

1)   Mindfulness

Mindfulness is an essential part of maintaining a healthy and present mind. Though it is more popular than ever, mindfulness is still a neglected part of our everyday routine which could significantly improve our ability to concentrate. Simply tuning into your body’s movements and breathing can help remove external stress. There are simple ways to incorporate mindfulness into your day-to-day life, whether that be through meditation in the morning or moving your body more consciously. Try a daily walk, where you focus your mind on how it feels to move your body. You may notice how the fresh air feels against your skin, the ground your feet are walking or running on, even the different smells you encounter whilst moving. All of these things help to fine tune your brain’s focus and can allow you to find moments of peace throughout your day. Whilst it is easy to rush through life with little notice of your surroundings, but using mindfulness to recognise the moment may help you to harness your concentration and improve your focus throughout your day.

2)   Nutrition

There’s a reason people have a ‘gut feeling’ about certain situations – with 90% of the body’s serotonin produced in the gut, it’s little wonder that what we eat and how we fuel our body, impacts how we feel. The bacteria living in our guts, also known as our gut microbiome, contains approximately 200 different species of bacteria, fungi and viruses. Though some of these may be harmful, many of these live species are incredibly beneficial for our overall health and have been shown to possibly reduce to risk of chronic conditions such as IBS (inflammatory bowel disease), Crohn's disease and other gastrointestinal diseases. Maintaining a happy gut also results in a happy mind, as the two are inextricably linked. So these are our top picks for a healthy gut and an even healthier mind.

-            Oily fish – high in omega 3 fatty acids helps support blood flow in the brain and can support concentration, memory and cognitive well-being. Sardines, trout and mackerel are notably high in omega 3, which has been shown to preserve cell membrane health and support brain cells in creating new synapses (connections which inform healthy brain function).

-            Kale – fibrous and rich in antioxidants, kale also contains 4 times the levels of vitamin C as spinach, making it one of the most nutritious green veg available. Rich in brain loving vitamins such as beta-carotene, flavonoids and polyphenols which research has suggested may support cognitive longevity, kale is certainly a superfood!

-            Eggs – without water, the brain is mostly made up of protein. That’s why feeding it plenty of amino acids, which support the maintenance of protein, is essential for its healthy function. Proteins like red meat, eggs and poultry are the highest in amino acids, which are essential for cognitive function and cell repair. Along with amino acids, eggs are a brilliant source of B vitamins such as B6, B12 and folic acid, all of which have been shown to combat brain shrinkage! Not only this, but Choline, a nutrient dense in the yolk of an egg, is vital for the brain’s memory function, meaning egg yolks are a brilliant anecdote for a foggy memory and poor recollection.

3)   Movement

The brain is heavily dependent on oxygen and glucose, both of which exercise channels directly to the brain. It doesn’t even have to be high impact, simply moving your body outdoors for at least 20 minutes not only keeps you physically fit but supports your brain in its function of creating synapses, which significantly improves its ability to recall information. Whether it be a gentle walk outdoors, slow bodily stretches like yoga and pilates or high impact cardio, the increased blood flow induced by exercise means you will feel a rush of wonderfully beneficial endorphins which will help keep your brain focussed.

So, though the causes of brain fog can be a difficult thing to put your finger on, there are easy methods that can be incredibly effective in combatting it. Combining mindfulness, a conscious diet and exercise of your choice are all excellent methods of maintaining healthy brain function. It may not be an overnight fix, but incorporating mental and physical tactics to support your brain will undoubtedly promote a positive outcome.