Written by Dr. Valentina Quintana MD on
April 23, 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 focus or think straight? Do you feel tired and sluggish, especially when you eat or drink something sweet? If so, you may be experiencing sugar brain fog.

This is a condition that is caused by high blood sugar levels. Left untreated, it can lead to serious health problems such as diabetes and heart disease.

In this blog post, we will discuss 14 ways to clear sugar-induced brain fog naturally. We will also provide tips to improve your cognitive health in the long run.

Let’s get started.

What exactly is brain fog?

Brain fog or mental fog is a condition that is characterized by confusion, forgetfulness, and difficulty concentrating. It can also cause fatigue, anxiety, and depression.

There are many factors that can contribute to brain fog, including sleep deprivation, dehydration, chronic stress, poor nutrition, and certain medical conditions.

Usually, this mild cognitive impairment usually lasts for a few days up to weeks. However, some people experience brain fog to linger for months and even years.

The good news is that there are many natural ways to clear brain fog, which we will talk about more in-depth below.

Can sugar cause brain fog?

Yes, sugar can cause brain fog. In fact, high levels of blood sugar can lead to serious health problems such as diabetes, inflamed blood vessels, cardiovascular disease, and dementia.

When you eat or drink something sweet, your blood sugar levels spike. This causes your body to release insulin, which helps lower your blood sugar levels.

However, if you consume too much sugar, your body can’t produce enough insulin to keep up. This leads to high levels of blood sugar, which can damage your brain cells and lead to brain fog or, even worse, cognitive damage.

So, if you’re experiencing brain fog after eating something sweet, it’s best to cut back on your sugar intake.

Common Symptoms of Sugar Brain Fog

There are many symptoms of sugar-induced brain fog, which can include:

  • Difficulty concentrating
  • Confusion
  • Forgetfulness
  • Fatigue
  • Anxiety
  • Depression
  • Mood swings

If you’re experiencing any of these symptoms, it’s best to talk to your doctor. They can help you rule out other potential causes of your symptoms and develop a treatment plan that’s right for you.

14 Ways to Clear Sugar Brain Fog Naturally and Enhance Your Overall Brain Health

There are many natural ways to reduce brain fog and ultimately improve your cognitive health. Here are 14 of the best:

Change the way you eat sugar

Your sugar consumption plays a vital role in your cognitive health – too high or too low blood sugar levels can negatively impact your brain function.

High blood sugar levels often lead to increased inflammation, which can damage the cells in your brain and lead to cognitive fog.

On the other hand, low blood sugar levels can cause feelings of anxiety and irritability, as well as difficulty concentrating.

So, if you’re looking to clear your sugar fog, it’s important to change the way you eat sugar.

Instead of eating processed foods that are high in sugar, opt for whole foods that are naturally sweet. This includes fruits, vegetables, and whole grains.

You should also limit your intake of refined sugars, which are found in many processed foods. These include candy, cookies, cake, and soda.

If you have a sweet tooth, try to satisfy your craving with healthy alternatives like fruits and nuts.

Cut back on caffeine.

While caffeine can help you feel more alert and focused, too much of it can lead to blood sugar fluctuations, anxiety, and jitters.

If you’re struggling with sugar brain fog, it’s best to cut back on your caffeine intake. This includes coffee, tea, energy drinks, and soda.

Instead of reaching for a caffeinated beverage, try drinking water or herbal tea.

Maintain a healthy, brain-friendly, and blood sugar friendly diet

What you eat plays a crucial role in your blood sugar control and brain health. So, if you’re looking to clear your sugar fog and improve your overall cognitive function, it’s essential to maintain a healthy diet.

Eating a diet that’s rich in whole foods, including fruits, vegetables, and whole grains, can help improve your cognitive function.

You should also limit your intake of refined carbohydrates, which can cause spikes in your blood sugar levels. These include white bread, pasta, and pastries.

In addition, you should limit your intake of saturated and trans fats, which can damage your brain cells. These are found in many processed foods, such as chips, crackers, and cookies.

Finally, it would help if you ate plenty of omega-three fatty acids. These are found in fish, nuts, and seeds and have been shown to protect your nerve cells in the brain and improve cognitive function.

Consider taking dietary supplements that are good for your brain

In addition to eating a brain-friendly diet, you may also want to consider taking nutritional supplements that are good for your blood sugar levels and cognitive health.

Some of the best supplements for the brain include omega-three fatty acids, B vitamins, and magnesium.

Omega-three fatty acids are naturally found in nuts, fatty fish, and seeds. Research has shown that omega-3s help protect your nerve cells in the brain and enhance your cognitive function.

B vitamins are found in many foods, including leafy green vegetables, legumes, and whole grains. They play an important role in energy metabolism and help support a healthy nervous system.

Magnesium is found in many foods, including dark chocolate, nuts, and seeds. It’s been shown to improve brain function by reducing inflammation and protecting your brain cells.

Other brain-supporting supplements you might want to check out include:

  • Vitamin C
  • Vitamin D
  • Vitamin E
  • L-theanine
  • Ginkgo Biloba
  • Gotu Kola
  • Ashwagandha

If you are interested in taking dietary supplements, make sure to consult your doctor first before starting any supplementation regimen.

Create reminders for yourself at home, school, or work

One of the best ways to combat your brain fog is to create reminders for yourself. This can help you stay on track and focus on your tasks.

You can use a whiteboard, sticky notes, and phone apps to create reminders. Just make sure they are visible and easily accessible.

You can also ask a friend or family member to help you remember important tasks.

Keep a journal

Another effective way to fight brain fog is to keep a journal. This can help you track your thoughts, feelings, and progress.

A journal can also help you identify any triggers that might be causing your brain fog.

Some things you may want to include in your journal are:

  • The date
  • What you ate
  • How you slept the night before
  • How you’re feeling
  • What you did during the day
  • Any triggers that caused your brain fog

Drink plenty of water

Dehydration can cause a number of symptoms, including brain fog. So, it’s essential to drink plenty of water throughout the day.

The best way to stay hydrated is to sip on water regularly throughout the day. You should also avoid sugary drinks and alcohol, which can dehydrate you.

If you’re struggling to drink enough water, you can try adding some flavor to it with lemon, mint, or cucumber.

Try herbal tea drinks.

Herbal tea is a great way to stay hydrated and promote relaxation. Chamomile, lavender, and lemon balm tea are all excellent options.

You can also try adding some brain-supporting herbs to your tea, such as ginkgo biloba, ashwagandha, or gotu kola.

However, make sure to consult your doctor before taking any herbs, as some can interact with medications.

Get regular aerobic exercise.

Aerobic exercise is a great way to improve your cognitive function. It increases blood flow to your brain and helps reduce inflammation in your blood vessels.

Research has shown that aerobic exercise can help improve memory, attention, and executive function.

So, make sure to get at least 30 minutes of moderate-intensity aerobic exercise per day. This can be something as simple as a brisk walk.

In addition to aerobic exercise, you may also want to try some brain-boosting practices, such as yoga, tai chi, or meditation.

Develop a healthy sleeping habit and stick to it

Getting enough sleep is crucial for your overall health and well-being. It’s also vital for maintaining a sharp mind

Research has shown that sleep deprivation can cause impairments in memory, attention, and executive function.

So, make sure to develop a healthy sleeping habit and stick to it. This means going to bed and waking up at the same time each day.

You should also avoid working or using electronic devices in bed. This can help you relax and fall asleep more easily.

Take breaks throughout the day.

When you’re feeling foggy, it’s important to take breaks throughout the day. This can help you rest and recharge your batteries.

Make sure to take a few minutes every hour or so to walk around, stretch, or do some deep breathing exercises.

You may also want to try taking a nap during the day. Just make sure to keep it under 30 minutes so that you don’t feel more tired when you wake up.

Practice meditation and mindfulness

Meditation and mindfulness are great for reducing stress and improving your focus.

Mindfulness is the practice of being present in the moment and focusing on your breath.

You can do this by closing your eyes and focusing on your breath as you inhale and exhale.

Meditation is a bit similar, but it also involves focusing on a specific object or mantra.

Both of these practices can help you learn to focus your thoughts and be more present at the moment.

Perform relaxation techniques

Relaxation techniques, such as progressive muscle relaxation and guided imagery can help you reduce stress and anxiety.

Progressive muscle relaxation involves tensing and relaxing your muscles one at a time.

Guided imagery is a technique that involves picturing yourself in a peaceful place.

Both of these techniques can help you feel more relaxed and focused.

Play brain exercises that you find fun

One of the best ways to improve your cognitive function is to play brain-training games.

Games that involve logic, memory, and attention can help improve your cognitive function.

There are many different brain-training games available online and on mobile devices.

So, make sure to find ones that you enjoy and that challenge you.

The Bottom Line

Sugar brain fog can be a frustrating and debilitating condition. However, there are plenty of things you can do to improve your cognitive function.

By following the tips above, you can help combat brain fog and improve your overall health and well-being.

If you want to learn more about brain fog and how to clear it effectively, here are some more educational blog posts we recommend that you read and participate in the discussions of brain health enthusiasts in this online community

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