Written by Dr. Valentina Quintana MD on
May 21, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

You’re probably here because you’re losing too much productivity at work, and perhaps, your home life and relationships are affected by your lack of mental clarity.

You’re not alone. Millions of people around the world experience brain fog at some point in their lives.

Thankfully, there are ways to clear brain fog and improve your overall cognitive function to ensure that your brain is healthy even as you grow older.

So, let’s talk about 9 simple ways to get rid of brain fog and take back your mental sharpness.

Let’s get started.

What is brain fog, exactly?

Brain fog or mental fog is a term used to describe feelings of cognitive fatigue, forgetfulness, and general confusion.

People who deal with brain fog claim that it feels like they’re in a mental haze and can’t think clearly.

They may also have trouble focusing on tasks, retaining information, and making decisions.

If you’ve ever felt like you’re not firing on all cylinders, then you know what brain fog feels like.

A lot of things can cause brain fog, but the most common factors include:

  • Chronic stress
  • Sleep deprivation
  • Poor diet
  • Nutritional deficiencies
  • Dehydration
  • Lack of exercise or not enough movement
  • Medical conditions
  • Side effects of medication or treatment (e.g., chronic fatigue syndrome)

We women also deal with brain fog during our period or when we’re going through perimenopause and menopause.

The symptoms of this cognitive impairment can vary from person to person, but the most common include:

  • Difficulty concentrating
  • Memory problems
  • Increased forgetfulness
  • Brain fatigue or “mental exhaustion.”
  • Trouble finding the right words
  • Irritability
  • Challenges in problem-solving

Some people experience brain fog that lasts for only a few days or a couple of weeks, while others deal with the cognitive dysfunction for months on end

How to Clear Brain Fog and Improve Brain Function

If you’re dealing with brain fog, know that there are things you can do to clear the cobwebs and get your mental clarity back.

Here are 9 simple ways to clear the fog away fog:

1) Reduce your stress levels with relaxation techniques

Relaxation techniques like meditation, deep breathing exercises, and yoga can promote healthy behaviors as they mold your brain and provide clarity. 

When you’re stressed out, your body releases the hormone cortisol, which can lead to inflammation and impair brain function.

So, it’s important to find ways to manage your stress levels effectively if you want to clear your mental fog.

Relaxation techniques can help you do just that by calming your mind and body, which then leads to improved cognitive function.

Start by meditating for five minutes every day. You can do this first thing in the morning or at night before you go to bed:

  • Find a comfortable spot, close your eyes, and focus on your breath.
  • Inhale deeply through your nose and exhale slowly through your mouth.
  • Try to focus on the sensations you feel as you breathe.
  • Do this for five minutes or until you feel more relaxed.

You can also try deep breathing exercises and yoga to help fight brain fog.

Both of these activities help improve circulation, which means more oxygen is flowing to your brain.

This, in turn, helps clear the cobwebs and improve your focus and concentration.

Do some research on relaxation techniques and find one that works best for you. Then, make it a habit to do it every day to help clear brain fog instantly.

You can also try:

  • Listening to calm music
  • Getting a massage
  • Spending time in nature
  • Practicing Tai Chi
  • Taking a hot bath

All of these activities help reduce stress levels and help bring your mental clarity back. 

2) Be efficient in your sleeping habits

Most people need around eight hours of sleep a night. But, if you’re dealing with brain fog, you may need more than that.

Sleep is important for many reasons, including clear thinking and good decision-making skills.

It’s also when your body repairs itself and removes toxins from your system. So, if you’re not getting enough sleep, it can lead to brain fog.

There are a few things you can do to improve your poor sleep habits and get the rest you need:

  • Go to bed and wake up at the same time every day, even on weekends.
  • Create a bedtime routine to help wind down before sleep.
  • Turn off electronics at least 30 minutes before bedtime.
  • Keep your bedroom dark, quiet, and cool.
  • Don’t eat or drink caffeine late in the day.
  • Exercise regularly but not right before bedtime. 

Doing these things can help improve your sleep quality, enhance your immune system, and fight brain fog.

If you’re still having trouble sleeping, talk to your doctor. They may be able to recommend a sleep aid or suggest other treatment options.

3) Maintain a well-balanced diet

What you eat can also affect your cognitive function.

Eating a well-balanced diet that includes plenty of fruits, vegetables, whole grains, and healthy fats can help reduce brain fog.

Conversely, eating processed foods, sugary foods, and unhealthy fats can lead to inflammation and harm your mental health.

So, it’s essential to be mindful of what you’re eating if you want to get rid of brain fog

4) Consider supplementation

There are certain vitamins and minerals that are essential for brain health, but most people lack them, such as omega-three fatty acids, vitamin D, B vitamins, iron, and magnesium.

If you’re not getting enough of these nutrients from your diet, you may want to consider supplementation.

Omega-three fatty acids are important for your overall cognitive function and brain health. They can help reduce brain fog and improve memory, focus, and concentration.

On the other hand, Vitamin D is another nutrient that’s essential for cerebral health. It helps clear mental fog by improving mood and reducing inflammation.

While B vitamins are essential for energy production and brain function, they can help aid brain fog by reducing fatigue and improving your mental clarity.

Iron is also an essential mineral for the proper functioning of your brain. It improves blood flow to your brain and helps carry oxygen to your brain cells, which is important for clear thinking.

Magnesium is another mineral that’s crucial for your central nervous system. It helps regulate neurotransmitters and reduces stress levels, which can get rid of brain fog.

If you think you’re not getting enough of these nutrients from your diet, talk to your doctor about supplementation. They can help you find the right products and dosages for you.

5) Stay hydrated daily

Water is essential for your overall health, including your brain function.

Dehydration can lead to fatigue, headaches, and difficulty concentrating. So, it’s essential to make sure you’re drinking enough water every day to combat brain fog.

The recommended daily intake of water is eight glasses a day, but you may need more than that if you’re active or live in a hot climate.

You can also drink other fluids like herbal tea, coconut water, and 100% fruit juice to stay hydrated. Just make sure to avoid sugary drinks like soda and energy drinks, as they can actually contribute to dehydration.

Here are a few tips you can follow to make drinking water a daily habit: 

  • Carry a water bottle with you everywhere you go.
  • Drink a glass of water first thing in the morning.
  • Set reminders throughout the day to drink more water.
  • Add some flavor to your water by infusing it with citrus fruits.

By following these tips, you can make sure you’re getting enough water every day and ultimately fight brain fog.

6) Get regular aerobic exercise

Exercise is essential for both physical well-being and mental health.

Aerobic exercise, in particular, has been shown to improve cognitive function and reduce brain fog.

So, if you want to get rid of brain fog, make sure you’re getting some form of aerobic exercise every day.

You don’t have to go to the gym or do a strenuous workout. Just a moderate amount of aerobic exercises like walking, jogging, biking, swimming, or dancing can help you combat brain fog.

So, get up and move your body every day to keep your mind sharp and clear.

7) Train your brain regularly

Just like you exercise your muscles, you need to exercise your brain to keep it healthy and clear.

There are many ways you can train your brain, such as learning a new skill, doing puzzles, and playing memory games.

By regularly challenging your brain, you can improve its function and get rid of brain fog.

Here are a few brain-training activities you can do to keep your mind clear and sharp:

  • Learn a new language
  • Play chess or Sudoku
  • Do crossword puzzles or word searches
  • Take an online course
  • Read a book

So, make sure to challenge your brain every day to keep it clear and fog-free.

8) Manage your existing medical conditions

If you have any medical conditions, it’s essential to manage them properly to avoid dealing with mental fog.

Conditions like mood disorders, sleep disorders, neurological disorders, diabetes, lupus, and multiple sclerosis, among many others, can all cause brain fog and lead to cognitive decline.

So, if you have any medical conditions, make sure to consult with your doctor about how to manage them effectively. 

9) Talk to your doctor about your current medication dosage and their possible alternatives

Certain medications can also cause brain fog as a side effect.

Some common culprits include antihistamines, antidepressants, blood pressure medications, and birth control pills.

The same goes for various cancer treatments, such as chemotherapy. Cancer patients often deal with severe brain fog, also known as “chemo brain.”

If you think your medication or treatment is causing your cognitive fog, talk to your doctor about it.

They may be able to adjust the dosage or prescribe an alternative medication, or suggest an alternative treatment that doesn’t have the same side effect.

Concluding Thoughts

Brain fog is a common problem that can have various causes, such as poor diet, dehydration, lack of sleep, and stress.

Fortunately, there are many things you can do to clear your mind and get rid of brain fog.

By following the tips in this article, you can improve your cognitive function and keep your mind clear and sharp in the long run.

If you want to learn more about brain fog and treat it naturally, here are more resources. Also, check out this online community of brain health enthusiasts. 

Join The Mental Health Community You've Been Dreaming Of


This discord family is a safe place where we can all (anonymously if we choose) talk about and seek help for what is going on in our heads.

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