Written by Dr. Valentina Quintana MD on
June 26, 2022
Reading Time: 7 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

Do you feel like you’re not yourself lately? Are you having trouble focusing and feeling tired all the time? You might be experiencing brain fog.

Brain fog is a term used to describe a range of symptoms that can affect your daily life. Luckily, there are many natural remedies for brain fog that can help improve your mental clarity and energy levels.

In this article, we will discuss 12 signs of brain fog and their corresponding remedies. We hope this information will help you feel more like yourself again.

Let’s get started.

What is brain fog, exactly?

Brain fog is a collection of symptoms that can make it difficult to think clearly and focus on tasks. It can also cause fatigue, memory problems, and mood swings.

While brain fog is not a diagnosable condition, it is often associated with other health conditions, such as:

  • anxiety
  • depression
  • chronic fatigue syndrome
  • lupus (i.e., lupus brain fog)
  • fibromyalgia
  • Lyme disease. 

There are plenty of causes of brain fog and it also varies for every individual, their specific health conditions, and lifestyle.

Some of the common factors that often trigger brain fog include:

  • sleep deprivation
  • poor diet
  • nutritional deficiencies
  • chronic stress
  • dehydration

This mild cognitive impairment usually lasts for a few days to a few months.

What are the signs of brain fog?

There are many brain fog signs, and they can vary from person to person. Here are some common signs to look out for:

  1. Difficulty focusing or concentrating
  2. Physical and mental fatigue
  3. Memory problems
  4. Trouble multitasking
  5. Poor decision-making skills
  6. Disorganization
  7. Slower thinking
  8. Irritability
  9. Worsening mood
  10. Increased forgetfulness
  11. Being easily distracted
  12. Feeling disconnected or spaced out

If you are experiencing any of these signs, you might be suffering from brain fog. Keep reading to learn about some natural remedies that can help.

Natural Remedies for Brain Fog

There is no one-size-fits-all solution for brain fog. However, there are many natural remedies that can help improve your symptoms.

Here are some home remedies to try:

1) Get enough sleep and sleep well

One of the best things you can do for your brain is to get enough sleep. Sleep helps your brain to rest and repair itself.

Studies show that chronic sleep deprivation can harm your brain health and cause severe risks to your cognitive function other than brain fog.

So, do your best to get seven to eight hours of sleep every night.

If you have trouble sleeping, try some relaxation techniques, such as yoga or meditation, before bedtime.

You should also avoid screen time in the hours leading up to sleep. The blue light from screens can disrupt your natural sleep cycle.

If you must use a screen before bed, try wearing blue-light blocking glasses or using an app that filters the blue light from your device. 

2) Eat nutritious meals

What you eat can have a significant impact on your cognitive health. Eating a nutritious diet is essential for maintaining a healthy brain.

Some foods that are especially good for your brain include:

  • Salmon: This fish is rich in omega-three fatty acids, which are linked to improved brain  function and a lower risk of Alzheimer’s disease.
  • Blueberries: These berries are full of antioxidants, which can help protect your brain cells from damage.
  • Nuts and seeds: Nuts and seeds are a good source of vitamin E, which has been linked to a lower risk of cognitive decline.
  • Dark leafy greens: Dark leafy greens such as spinach and kale are full of nutrients that can benefit your brain.
  • Turmeric: This spice contains curcumin, which has anti-inflammatory and antioxidant properties.

In addition to eating these healthy foods, you should also avoid processed foods, sugary drinks, and excessive alcohol consumption.

These unhealthy habits can lead to more inflammation and brain fog, or worse, damage your brain cells.

Instead, focus on eating whole foods that are rich in nutrients. Your brain will thank you for it.

3) Consider taking vitamins or supplements

If you’re not getting enough of certain nutrients from your diet, you may want to consider taking vitamins or supplements.

Some vitamins and supplements that have been linked to improved mental health include:

  • Vitamin A: This vitamin is essential for vision and the immune system. It can also help protect your brain cells from damage.
  • Vitamin B12: This vitamin is essential for the proper function of your central nervous system.
  • Vitamin C: This is an antioxidant that can help protect your brain cells from damage.
  • Curcumin: This is the active ingredient in turmeric and has powerful anti-inflammatory and antioxidant properties.
  • Vitamin D: This vitamin is essential for bone health, but it’s also linked to a lower risk of dementia.
  • Folic acid: This nutrient is important for pregnant women to take, as it can help prevent birth defects.
  • Ginkgo biloba: This supplement is derived from the ginkgo tree and is linked to improved cognitive function.
  • Iron: This is essential in ensuring a healthy amount of red blood cells flow through your brain daily so that your brain develops as well as it needs.
  • L-theanine: This amino acid is found in green tea and is linked to improved brain functions, especially when combined with caffeine.
  • Magnesium: This mineral is involved in many processes in your body, including muscle function and energy production.
  • Omega-three fatty acids: These are found in fish oil supplements and are linked to improved brain health.

Before taking any supplements, be sure to speak with your doctor first. They can help you determine if you need to take any supplements and what the best dose would be.

You should also be aware that taking too much of certain vitamins can be harmful to your health.

For example, too much vitamin A can lead to liver damage, while too much vitamin D can cause kidney stones.

As with anything, moderation is key.

4) Exercise regularly or increase your movement throughout the day

Exercise is not only good for your physical health, but it’s also good for your brain.

Regular exercise has been linked to a lower risk of cognitive decline and dementia. It can also improve brain function in older adults who are dealing with mental health conditions, such as depression.

In addition, exercise can help increase the levels of brain-derived neurotrophic factor (BDNF). This is a protein that helps promote the growth of new brain cells.

If you’re not used to exercising, start by adding some movement to your day. This can be as simple as taking a walk around your neighborhood or going for a bike ride.

You can also try adding some strength-training exercises to your routine. These exercises are not only good for your muscles, but they can also help improve your brain function.

As you get used to exercising, you can gradually increase the intensity and duration of your workouts.

Remember to listen to your body and take breaks when you need them.

Exercise is a great way to improve cognitive health, but it’s important to do it in a way that is safe and sustainable for you.

5) Avoid alcohol, drugs, and too much caffeine

While moderate amounts of alcohol can be protective for the brain, excessive consumption can lead to brain damage.

Alcohol consumption is linked to an increased risk of dementia and cognitive dysfunction. It can also interfere with the ability of new brain cells to grow.

In addition, drugs and too much caffeine can also have negative effects on the brain.

Caffeine can improve alertness and brain function in the short term. However, too much caffeine can lead to anxiety, irritability, and a sleep disorder.

It’s important to moderate your intake of alcohol, drugs, and caffeine. If you’re struggling with addiction, there are many resources available to help you get the treatment you need.

6) Exercise your mind

Just as physical exercise can help keep your body healthy, mental exercise can help keep your brain healthy.

Mental exercise can include activities like crossword puzzles, Sudoku, and trivia games.

It can also involve learning a new skill or hobby. Studies have shown that those who engage in mentally stimulating activities have a lower risk of cognitive decline.

So, if you’re looking for ways to keep your brain healthy, don’t forget to exercise your mind.

There are many different ways to do this. Find an activity that you enjoy and stick with it.

This is a great way to improve mental health and keep your mind sharp as you age. 

7) Manage your stress levels

Chronic stress can have a negative impact on your cognitive health.

Stress has been linked to an increased risk of dementia and cognitive decline. It can also interfere with new brain cell growth.

In addition, stress can lead to anxiety and depression. These conditions are associated with an increased risk of cognitive decline and aggravate brain fog. 

If you’re struggling to manage your stress levels, there are many resources available to help you.

There are also many different relaxation techniques that can help. These include yoga, meditation, and deep breathing.

Find a method that works for you and stick with it. This is a great way to improve cognitive health and reduce the symptoms of brain fog.

8) Take breaks throughout the day

It’s important to take breaks throughout the day. This is especially true if you’re feeling overwhelmed or stressed.

Taking a break can help you clear your mind and re-energize your body. It can also help you avoid burnout.

There are many different ways to take a relaxing break. You can take a walk, listen to music, or take a nap.

Find what works for you, and make sure to schedule breaks into your day. This is a great way to improve mental health and reduce the symptoms of brain fog.

9) Get some sun and spend time in nature

Exposure to sunlight is essential for brain health.

Sunlight helps the body produce vitamin D, which is important for cognitive function.

Spending time in nature has also been shown to have a positive impact on cognitive health. One study showed that those who spent time in nature had less anxiety and depression.

In addition, spending time in nature can help reduce stress levels.

Make sure to get some sun every day and spend time in nature when you can. This is a great way to improve mental health and reduce your symptoms of brain fog.

Concluding Thoughts

The signs of brain fog often come varied, and they can be quite overwhelming, if not debilitating.

People who deal with chronic brain fog often have to deal with a loss of productivity at work, less quality time with family and friends, and an overall sense of demotivation in life, especially if brain fog lasts for months.

Thankfully, there are several steps you can take to combat brain fog and even enhance your brain function for the long term—our list may not be extensive, but you can start with a few of our recommendations above.

If you want to learn more about brain fog treatment and how to maintain a healthy brain function, check out these helpful resources

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