Written by Dr. Valentina Quintana MD on
June 3, 2022
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

So, you landed on this article because you feel like your brain is trapped in a fog. Your productivity is plummeting, and you can’t seem to remember things or focus on anything lately.

If that’s the case, you may be experiencing brain fog—a frustrating and debilitating condition that affects people all around the world.

Thankfully, there are things you can do to take back your mental clarity and improve your cognitive functioning in the long run, even as you age.

In this article, we’ll talk about the natural remedies for brain fog and how you can improve your brain health over time.

Let’s get started.

What is brain fog, exactly?

Brain fog or mental fog is a condition that’s characterized by mental confusion and forgetfulness. It can make it difficult to focus on tasks, remember information, or pay attention.

You may also feel like your thoughts are muddled or jumbled, and it can be hard to find the right words to say when you’re talking to someone.

For some people, brain fog is a temporary condition that goes away on its own. But for others, it can be a chronic problem that persists for months or even years

Common Cause of Brain Fog

There are many potential causes of brain fog, including:

  • Sleep deprivation
  • Poor nutrition
  • Dehydration
  • Lack of exercise or movement
  • Chronic stress
  • Heavy metal exposure
  • Mental health conditions
  • Hormonal imbalances
  • Thyroid problems
  • Menopause
  • Medical conditions
  • Certain medications
  • Treatment side effects 
  • Nutrient deficiencies
  • Neurological disorders

If you’re dealing with brain fog, it’s important to talk to your doctor to rule out any underlying medical causes. Once you’ve done that, you can start exploring natural remedies for brain fog.

But before we get into that, let’s take a look at some of the common symptoms of brain fog.

Common Symptoms of Brain Fog

If you’re experiencing brain fog, you may notice any or all of the following symptoms:

  • Physical and mental fatigue
  • Difficulty concentrating
  • Trouble remembering things
  • Poor decision-making skills
  • Difficulty multitasking
  • Slow thinking
  • Fogginess or confusion 
  • Difficulty speaking
  • Feeling scattered
  • Loss of motivation or interest in things you used to enjoy

If you’re dealing with any of these symptoms, natural remedies for mental fog may help.

Top 10 Natural Remedies For Brain Fog

There are many natural ways to improve cognitive function and eliminate brain fog. Here are some of the most effective natural remedies for brain fog:

1) Efficient and sufficient sleep

Sleeping efficiently and sufficiently is one of the most important things you can do for your overall health, especially for your brain cells and immune system.

When you don’t get enough sleep, your body and mind can’t function properly. This can lead to difficulty concentrating, making decisions, and remembering things—all common symptoms of brain fog.

Here are our recommendations to improve your sleep quality:

  • establish a regular sleep schedule
  • avoid caffeine and alcohol before bed
  • create a relaxing bedtime routine,
  • and make sure your sleeping environment is dark, quiet, and comfortable. 

If you still have trouble falling asleep or staying asleep, you might have a sleep disorder, such as insomnia. In that case, talk to your doctor about treatment options.

2) Healthy and brain-friendly meals

Eating healthy, brain-friendly meals is another natural way to improve your brain function, enhance your immune system, and bring back your mental clarity. 

Brain-friendly foods are rich in nutrients like omega-three fatty acids, antioxidants, and B vitamins. These nutrients support brain health and protect against cognitive decline.

Some of the best brain-healthy foods include:

  • salmon
  • blueberries
  • avocados
  • nuts
  • seeds
  • dark leafy greens
  • and eggs.

In addition to eating brain-friendly foods, it’s also important to avoid foods that can trigger or worsen brain fog. These include:

  • sugary foods
  • processed foods
  • artificial additives,
  • and food allergens specific to you.

If you think you might have food allergies, talk to your doctor about getting tested.

3) Dietary supplements

Certain dietary supplements can also support your brain cells, help improve cognitive function, and clear brain fog.

Some of the most effective supplements for brain health include:

  • omega-three fatty acids
  • B vitamins
  • magnesium
  • probiotics
  • and ashwagandha.

If you’re considering taking a supplement for brain fog, it’s important to talk to your doctor first. This is especially important if you have a medical condition, taking medication, or have food allergies. 

Your doctor can tell you whether a particular supplement is safe for you and what dosage to take.

Omega-3s

Omega-three fatty acids are a type of polyunsaturated fat that’s essential for brain health. The body can’t produce these healthy fats, so you have to get them from your diet or supplements.

Omega-three fatty acids are found in fish, such as salmon, and in plant-based sources, such as flaxseeds and chia seeds.

They’re also available in supplement form. If you take a supplement, look for one that contains EPA and DHA, the two most important omega-three fatty acids for brain health.

Vitamin B-complex

B vitamins are a group of water-soluble vitamins that play an important role in brain function. These vitamins support energy production, nervous system function, and cognitive performance.

The best sources of B vitamins are animal-based foods, such as meat, poultry, and fish. You can also get B vitamins from fortified foods, such as cereals and non-dairy beverages.

You can also take a B-complex supplement, which contains all of the B vitamins.

Magnesium

Magnesium is a mineral that’s involved in over 300 biochemical reactions in the body. This mineral is important for energy production, muscle function, and central nervous system function.

Magnesium deficiencies are common, especially among older adults. Symptoms of magnesium deficiency include physical and mental fatigue, muscle weakness, and brain fog.

Good sources of magnesium include dark leafy greens, nuts, seeds, legumes, and whole grains. You can also take a magnesium supplement.

Probiotics

Probiotics are good to live bacteria that are found in fermented foods and supplements. These beneficial bacteria support gut health and immune function.

There’s some evidence to suggest that probiotics can also improve brain function. One study found that taking a probiotic supplement improved memory and brain function in older adults. 

You can get probiotics from fermented foods, such as yogurt, kefir, sauerkraut, and kimchi. You can also take a probiotic supplement.

Ashwagandha

Ashwagandha is an herb that’s used in traditional Indian medicine. This herb has been shown to improve memory and cognitive function.

It’s also been shown to reduce stress and anxiety, both of which can contribute to brain fog.

You can take ashwagandha in supplement form or use it as tea.

4) Effective rehydration

Dehydration can cause brain fog. When you’re dehydrated, your body doesn’t have enough water to function properly. This can lead to physical and mental fatigue, headaches, and difficulty concentrating.

To stay hydrated, drink plenty of fluids throughout the day. Aim for eight to ten glasses of water per day. You can also drink other healthy fluids, such as herbal tea or fruit juice.

If you’re exercising or working in a tropical environment, you’ll need to drink even more water to replace the fluids you’re losing through sweating. 

Here are our tips to make drinking water a habit:

  • Start your day with a glass of water.
  • Keep a water bottle with you at all times.
  • Drink water before, during, and after exercise.
  • Drink water when you’re feeling hungry.
  • Drink water even before you get thirsty.

5) Regular aerobic exercise

Aerobic exercise is any type of cardiovascular activity that increases your heart rate. This includes activities such as walking, running, and swimming.

Aerobic exercise has many benefits for your brain and body. It can:

  • improve mental health
  • increase energy levels
  • promote the healthy flow of red blood cells and oxygen through your blood-brain barrier
  • and protect against conditions such as chronic fatigue syndrome, Alzheimer’s disease, and dementia. 

Aerobic exercise can also help combat brain fog

One study found that people who did aerobic exercise four times a week for six months had less fatigue and better cognitive function than those who didn’t exercise.

To get the most benefit, aim for 30 minutes of aerobic exercise on most days of the week. You can start with smaller amounts of time and gradually increase your workouts if you’re new to exercise.

6) Effective stress management

Chronic stress can contribute to brain fog. When you’re stressed, your body releases the hormone cortisol. This hormone can trigger brain inflammation and interfere with memory and learning.

You can try different stress management techniques, such as yoga, meditation, and deep breathing exercises to reduce stress. You can also try journaling or talking to a therapist. 

Making lifestyle changes, such as getting regular exercise and eating a healthy diet, can also help reduce stress.

Try to avoid or limit your exposure to stressful situations. If you can’t avoid a stressful situation, try to view it in a practical light. This can help reduce the adverse effects of stress on your brain.

7) Regular detoxification

Detoxification is the process of removing toxins from your body. Toxins can come from the food you eat, the air you breathe, and the products you use.

Over time, these toxins can build up in your body and contribute to brain fog.

There are many ways to detoxify your body. You can start by eating more detoxifying foods, such as leafy greens, fruits, and vegetables. You can also try cleansing your body with detox baths or juices.

There are many different products available that claim to detoxify your body. Some of these products are effective, while others are not. Be sure to do your research before using any type of detoxification product.

8) Therapy or counseling

If you’re struggling with brain fog, therapy or counseling can be helpful. These sessions can help you identify and address the underlying causes of your brain fog.

Therapy can also help you learn new coping and problem-solving skills. This can help you better manage stress and other contributing factors to brain fog.

If you’re not sure where to start, you can search for a therapist in your area. You can also ask your doctor for recommendations.

When choosing a therapist, be sure to find someone who you feel comfortable with and who has experience treating people with brain fog.

9) Effective health condition management

Certain health conditions can contribute to brain fog. If you have a health condition, it’s important to manage it effectively.

For example, if you have diabetes, make sure to keep your blood sugar levels under control. If you have an autoimmune disease, such as Hashimoto’s disease or celiac disease, be sure to follow your treatment plan.

If you have a mental health condition, such as anxiety or depression, make sure to get treatment. Treatment can include medication, therapy, and lifestyle changes.

Making sure your health conditions are under control helps reduce brain fog and supports improving your cognitive functioning.

10) Alternative or natural medicine

There are many different types of alternative or natural medicine that can help in reducing brain fog.

Acupuncture is a type of alternative medicine that involves placing thin needles into the skin. This treatment is said to improve cognitive function, enhance energy flow and promote healing. 

Herbal supplements are another type of natural remedy that can be effective in treating brain fog. Some of the most common herbs used for this purpose include ginkgo Biloba, rosemary, and sage.

Take note that you should consult your doctor before taking any type of alternative or natural medicine. This is to ensure that the treatment is safe for you and won’t interact with any medications you’re currently taking.

In Conclusion

Walking around feeling like there’s a fog wrapping your head is not an easy feat, and it is something that should not be neglected.

Dealing with brain fog can become overwhelming, especially when it starts to destroy your focus and productivity at work and perhaps your relationships.

Thankfully, there are natural remedies for brain fog that you can try to alleviate the symptoms and even improve your brain function in the long term.

Remember that it’s always best to consult your doctor before trying any of these remedies. This is to ensure your safety and to make sure that the treatment is appropriate for you.

If you want to learn more about brain fog and how to get rid of it naturally, we have a plethora of resources on the topic. Also, check out what brain health advocates talk about in this online community.

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