Brain fog that feeling extreme brain fatigue where you are thinking slower than normal, that “spacy” and confused feeling, forgetful, unable to focus that makes it more difficult to complete even simple tasks.
Brain fog can be very frustrating and can be caused by both mental and physical illnesses.
People with physical medical conditions like, anemia, migraines, menopause, Chronic fatigue syndrome (CFS / ME Myalgic encephalomyelitis), fibromyalgia and autoimmune diseases like Multiple Sclerosis, Hashimoto’s thyroiditis, celiac disease, and Lupus.
Mental illnesses like anxiety, depression and PTSD
Remember to check if you are hungry or dehydrated first then look for vitamin deficiencies that maybe causing the brain fog.
Brain Fog Symptoms
Brain Fog Symptoms vary from memory problems, poor concentration,
inability to focus and lack of mental clarity. Look out for these feelings:
- Feeling extreme mental fatigue
- Feeling confused and lost to what you are doing
- Thinking slower than usual
- Simple tasks needing more time to complete
- Maintaining focus and clear thoughts
- Remembering information
- Making decisions
- Prioritising tasks
- Easily distracted
- Difficulty organising thoughts
- Losing a train of thought
- Difficulty finding words and recalling words (What’s that word again?)
- Learning new things
What can cause brain fog?
There are a number of things that might be why you have brain fog. Identify the underlying cause, then you can begin trying to help and fix the problem.
Sleep: Lack of sleep and poor sleep quality can affect how your brain functions.
Stress: Stress can cause mental fatigue. If your brain is exhausted, it becomes harder to think clearly, and clearly focus on tasks.
Hormones: Hormone levels of progesterone and estrogen. E.G Increase in pregnancy, and reduced in menopause.
Exercise: Great way to boost your brain function
Stress Management: High amounts of stress increase production of cortisol.
Food and Diet: Eat well and track what you eat to see how it might be effecting brain fog.
Diet, vitamins, minerals and supplements
Food is an essential point to consider is trying to work out triggers or reasons behind brain fog.
Food allergies or sensitivities – Identifying and removing trigger foods may help improve symptoms. Certain foods can affect brain fog example:
Dairy, MSG, aspartame, nuts like peanuts and gluten.
Toxins: Avoid excessive alcohol, smoking to help reduce inflammation in your brain.
Sugar – Watch sugar intake and refined carbohydrates
Water: Drink plenty of water dehydration can have a huge impact on mental clarity and brain fog.
Increase folate or folic acid -legumes, beans, peas, lentils, Asparagus, leafy greens, spinach, kale, beetroot, oranges, grapefruit, lemons, limes, banana,avocado cruciferous vegetables, broccoli, cabbage, kohlrabi, brussel sprouts and nuts and seeds.
Other great foods, pomegranates, walnuts and oregano.
Vitamins and Minerals to help Brain Fog
Vitamins and Minerals
Vitamin B-12 – One of the most important vitamins in protecting the brain and nervous system, help sleep and produce energy.
B vitamins / B complex – B6
B9 Folate – Essential to produce neurotransmitters.
Vitamin C – vitamin C deficiency can can give symptoms of cognitive impairment.
Magnesium – Key role in brain health and nerve function. Magnesium balances copper which can contribute to fogginess.
Personally I take Magnesium L-Threonate
Potassium – Lack of potassium can affect electrical activity in your brain.
Potassium deficiency can have symptoms of brain fog
Iodine – Iodine deficiency includes symptoms of brain fog, fatigue, headaches, and anxiety.
Vitamin D – Vitamin D helps cognitive health.
Research suggests vitamin D may alleviate brain fog and impact cognitive health.
Iron – Iron transfers oxygen in the blood.
Curcumin – Turmeric active compound is an anti inflammatory
Spirulina – Super food and natural detoxifier which is a microalgae and complete protein which contains all essential amino acids.
Adaptogenic Herbs Brain Fog
Adaptogenic herbs or mushrooms believed to have health benefits. Adaptogens are believed to increase resistance to stress.
Ashwagandha – The “king” or “royal herb”in ayurvedic medicine and been used to reduce stress.
Maca – High in polyphenols that stimulate the hypothalamus, the part of the brain that controls mood.
Holy Basil – Used in Ayurveda medicine and commonly used to combat negative effects of stress on the body
Lions Mane Mushrooms – Support brain health while helping improve mood and boost focus. Offering powerful anti-inflammatory and antioxidant properties.
Pine Bark – boost conitive performance
Other Ideas to help Brain Fog
Modified citrus pectin (MCP) – heavy metal detoxifier