Written by Dr. Valentina Quintana MD on
August 10, 2022
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

Do you feel like you can’t think as clearly as you used to? Are you having trouble remembering things? If so, you might be experiencing brain fog.

Brain fog is a common problem that many people deal with on a daily basis. It can make it difficult to think clearly and can cause feelings of fatigue and confusion.

In this article, we will discuss how to improve brain fog in nine effective ways!

Let’s get started.

What is brain fog, exactly?

Brain fog is a condition that can make it difficult for you to think clearly and can cause symptoms like fatigue, forgetfulness, and confusion.

For some people, brain fog is a mild cognitive dysfunction that manifests temporarily for a few days or weeks and goes away on its own. 

However, for others, it can be a chronic impaired cognitive function that lasts for months or even years.

It is important to remember that brain fog is usually a symptom of an underlying condition or a result of lifestyle choices, so it cannot be diagnosed on its own.

Causes of brain fog

There are many potential causes of brain fog, including:

  • Dehydration
  • Sleep deprivation
  • Poor nutrition
  • Lack of exercise
  • Stress
  • Depression
  • Anxiety
  • Hormonal imbalances
  • Chronic fatigue syndrome
  • Diabetes and hypertension
  • Medications and chemo treatments (i.e., chemo brain).

If you are experiencing brain fog on a regular basis, it is important to consult with a doctor to rule out any underlying medical conditions.

Symptoms of brain fog

The symptoms of brain fog can vary from person to person, but some common symptoms include:

  • Fatigue
  • Trouble concentrating
  • Memory problems
  • Forgetfulness
  • Difficulty multitasking
  • Confusion
  • Irritability
  • Low mood
  • Problems with decision-making
  • Struggles with problem-solving
  • Losing train of thought in conversations

If you are experiencing any of these symptoms on a regular basis, it is important to consult with a doctor to rule out any underlying health conditions.

How to Improve Brain Fog

There are many things you can do to improve brain fog. Here are nine effective ways, according to science:

1) Prioritize your sleep quality

Getting enough sleep is crucial for overall health, especially the central nervous system, immune system, and overall cognitive function.

In fact, sleep experts say that sleep deprivation or having a sleep disorder can lead to cognitive impairment and memory problems.

If you are struggling with brain fog, one of the best things you can do is to focus on getting high-quality sleep every night.

This means creating a bedtime routine that allows you to wind down before sleep and disconnect from electronic screens at least 30 minutes before bedtime.

It is also important to create a relaxing sleep environment by ensuring that your bedroom is dark, quiet, and cool. If you have trouble sleeping, there are many natural remedies that can help, such as chamomile tea or lavender oil.

2) Exercise regularly

Exercise is not only good for your physical health, but it can also improve the central nervous system and reduce brain fog.

In fact, research has shown that regular exercise can help improve memory, increase oxygen in the red blood cells to the brain, enhance focus and attention, and protect against age-related cognitive decline.

If you are struggling with brain fog, adding some form of exercise to your daily routine is a great way to improve your overall health and well-being.

Even something as simple as a brisk walk can make a difference. Just make sure to listen to your body and not overdo it, as too much exercise can actually lead to fatigue and further cognitive impairment.

Start with moderate exercise and gradually increase the intensity and duration as you feel more comfortable.

For example, you could start by walking for 20-30 minutes a day, then add in some light weightlifting or yoga a few days per week.

Eventually, work up to more strenuous activities like running or HIIT workouts.

Remember to focus on how you feel during and after your workouts, as this can be a good indicator of how much is too much.

3) Don’t neglect rehydration

Dehydration can lead to a number of health problems, including brain fog.

In fact, studies reveal that dehydration is one of the most common causes of cognitive impairment, as it can lead to problems with focus, attention, and memory.

If you are struggling with brain fog, make sure to stay hydrated throughout the day by drinking plenty of water.

It is also a good idea to avoid dehydration by avoiding diuretics like alcohol and caffeine.

If you are sweating a lot during exercise or in hot weather, make sure to replenish your fluids with an electrolyte-rich drink like coconut water or sports drinks.

You can also eat hydrating foods like fruits and vegetables, which can help keep you feeling full and satisfied throughout the day.

We recommend that you aim to drink eight glasses of water per day, but make sure to drink more if you are sweating a lot or exposed to hot weather.

4) Maintain a brain-friendly diet

What you eat has a direct impact on your overall health, especially your brain health.

In fact, research shows that certain nutrients are essential for cognitive function, including omega-three fatty acids, B vitamins, iron, and magnesium.

If you are struggling with brain fog, make sure to include these nutrients in your diet by eating plenty of brain-friendly foods like salmon, leafy greens, eggs, nuts, and seeds.

You can also take supplements to improve your brain function. For example, omega-three supplements are a great way to increase your intake of these essential fatty acids.

B vitamin supplements are also a good option if you are not getting enough of these nutrients from your diet.

Finally, magnesium supplements can help improve brain function by reducing inflammation and supporting healthy neurotransmitter function.

If you are struggling with brain fog, talk to your doctor about whether or not taking supplements is right for you.

They can help you choose the right products and dosages to meet your individual needs.

Keep in mind that supplements are not a replacement for a healthy diet, but they can be a helpful addition if you are not getting enough of certain nutrients from your food.

5) Watch out for any nutritional deficiency

Certain nutritional deficiencies have been linked to cognitive impairment, so it is important to make sure that you are getting enough of the right nutrients.

Some of the most common nutrient deficiencies include omega-three fatty acids, B vitamins, iron, and magnesium.

If you are struggling with brain fog, talk to your doctor about getting your nutrient levels tested. This can help you determine if you are deficient in any nutrients and how to best address the issue.

Keep in mind that nutritional deficiencies can be caused by a number of factors, including poor diet, certain medical conditions, medications, and your unique DNA.

If you think you may be deficient in any nutrients, talk to your doctor about how to best address the issue. They can help you determine the cause of the deficiency and how to best treat it.

In some cases, supplementation may be necessary to correct a deficiency. However, in other cases, simply making changes to your diet may be all that is needed.

6) Manage underlying health conditions

Studies reveal that there are a number of underlying health conditions that can contribute to brain fog, such as the following:

  • Anxiety
  • Depression
  • Chronic fatigue syndrome
  • Fibromyalgia
  • Hypothyroidism
  • Hyperthyroidism
  • Hypertension
  • Multiple Sclerosis
  • Alzheimer’s Disease
  • Dementia
  • Schizophrenia
  • Other neurological disorders

If you are struggling with brain fog, it is important to talk to your doctor about any underlying health conditions that may be contributing to the problem.

They can help you manage your condition and potentially improve your mental clarity.

In some cases, treatment may be as simple as taking medication or making lifestyle changes. However, in other cases, more intensive treatment may be necessary.

7) Reduce stress

Stress can have a negative impact on your overall health, especially your immune system and brain function.

In fact, research shows that chronic stress can lead to cognitive decline and memory problems.

If you are struggling with brain fog, it is important to find ways to reduce stress in your life, such as the following:

  • Exercise
  • Meditation
  • Yoga
  • Tai chi
  • Aromatherapy
  • Deep breathing exercises
  • Relaxing body massage
  • Spending time in nature
  • Getting some sunlight
  • Spending time with your loved ones
  • Doing activities you enjoy
  • Taking a vacation or staycation

Stress management techniques can help you relax and improve your brain function.

In some cases, simply making time for relaxation each day can be enough to reduce stress levels and improve brain fog. However, in other cases, more intensive treatment may be necessary.

If you are struggling to manage stress, talk to your doctor about how to best address the issue. They can help you find the right treatment for your needs.

8) Play brain teasers or learn a new skill

Experts suggest that brain teasers and puzzles can help improve your brain function by providing a mental workout.

In addition, studies show that learning new skills or a new language can also help improve your overall cognitive functioning and reduce the symptoms of brain fog.

Some activities that can help improve your brain function include the following:

  • Playing chess
  • Doing crossword puzzles
  • Solving Sudoku puzzles
  • Doing word searches
  • Playing memory games
  • Learning a new language
  • Learning how to play a new musical instrument
  • Taking up a new hobby

Brain teasers and puzzles can help improve your cognitive functioning by providing a mental workout. In addition, learning new skills or a new language can also help reduce the symptoms of brain fog.

If you are struggling with brain fog, try playing some brain teasers or learning a new skill. You may be surprised at how much it helps!

9) Stay socially connected

Studies suggest that social interaction can help improve brain function and reduce the symptoms of brain fog.

In fact, research shows that social isolation can lead to cognitive decline.

If you are struggling with brain fog, it is important to stay socially connected. Some ways to do this include the following:

  • Attend social events safely or virtually
  • Join a club or group
  • Volunteer
  • Host get-togethers with friends and family
  • Meet new people
  • Use social media
  • Stay in touch with old friends
  • Make an effort to connect with others on a deeper level

If you are feeling isolated, try to reach out to others and stay socially connected. It may help improve your cognitive function and reduce the symptoms of brain fog.

Concluding Thoughts

Brain fog can be a frustrating and often debilitating condition, especially when it lingers for months.

Many people who deal with brain fog often struggle with their productivity at work or school, or at home. Often, the condition blocks them from fully enjoying their daily lives with loved ones.

Thankfully, there are steps you can take to improve brain fog symptoms and enhance your overall cognitive performance in the long run.

If you want to learn more about natural brain fog treatment options and how to take care of your brain health effectively, we have plenty of educational resources on our blog.

Also, feel free to join our online community and share this article with your loved ones to help them clear a foggy head when it happens.

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