Written by Dr. Savannah Muncy, Pharm.D on
July 9, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Savannah Muncy, Pharm.D on:

Do you feel like you’re not quite yourself lately? Are you having trouble focusing on tasks and feeling forgetful and drowsy? You might be experiencing symptoms of brain fog.

Brain fog can be a very frustrating experience. It can make it difficult to focus on tasks, remember things, and communicate effectively.

If you are experiencing brain fog, you are not alone. In this article, we will discuss common brain fog symptoms and how to fix them.

Let’s get started.

What is brain fog, exactly?

Brain fog or mental fog is a term used to describe cognitive symptoms that can interfere with your daily life.

It is often a temporary and mild cognitive impairment that lasts for a few days, but others experience it as a debilitating cognitive dysfunction that lingers for a few weeks to a few months.

Brain fog is not a diagnosable condition. However, it is often associated with other health conditions, such as:

  • a sleep disorder
  • anxiety
  • depression
  • chronic stress
  • chronic fatigue syndrome
  • mental health conditions
  • medical condition, such as lupus (i.e., lupus brain fog)

While brain fog can be a nuisance, it is not usually indicative of a serious underlying health condition.

There are many potential causes of brain fog. In some cases, it may be due to lifestyle factors, such as sleep deprivation or poor nutrition. In other cases, it may be caused by certain medical conditions.

What are the symptoms of brain fog?

There are many brain fog symptoms, and they can vary from person to person. These symptoms may come and go depending on the underlying cause.

The common brain fog symptoms include:

  • Difficulty concentrating or focusing
  • Feeling confused or “spacy”
  • Forgetfulness
  • Feeling fatigued or having low energy
  • Poor memory
  • Thinking more slowly than usual
  • Needing more time to complete simple tasks
  • Being easily distracted
  • Feeling irritable or having mood swings
  • Difficulties in problem-solving
  • Struggles with decision-making
  • Problems with thinking clearly

If you are experiencing any of these symptoms, you might be suffering from brain fog.

Luckily, there are many things you can do to clear your symptoms and feel like yourself again.

How to Fix Brain Fog Symptoms

If you are experiencing brain fog, there are a few things you can do to ease your symptoms.

Here are some tips:

Get enough sleep 

A good night’s sleep is essential for clear thinking. If you are not getting enough sleep, it can lead to symptoms of brain fog

Studies show that sleep deprivation can cause symptoms of forgetfulness, difficulty focusing, and impaired decision-making.

So, we highly recommend that you get at least seven to eight hours of sleep each night to maintain a healthy central nervous system.

If you have trouble sleeping, there are a few things you can do to help yourself fall asleep and stay asleep through the night.

There are also many natural supplements that can help with sleep, such as chamomile tea or valerian root.

You can also try the following recommendations to achieve better sleep: 

  • Establish a regular sleep schedule and stick to it
  • Avoid caffeine and alcohol before bedtime
  • Avoid eating before bedtime
  • Avoid working or using electronic devices in bed
  • Create a relaxing bedtime routine

Eat a nutritious diet. 

What you eat can have a big impact on your cognitive function. A nutritious diet is essential for a strong immune system and enhanced mental clarity.

Research suggests that a poor diet is a risk factor for cognitive decline and dementia. So, it is important to eat a diet that promotes brain health.

We highly recommend that you eat a diet that is high in fruits, vegetables, whole grains, and healthy fats.

There are many nutrients that are essential for brain function, such as omega-3 fatty acids, magnesium, iron, zinc, and B vitamins.

You can get these nutrients from foods such as salmon, dark leafy greens, nuts and seeds, beans, whole grains, and dark chocolate.

It is also strongly recommended that you avoid processed foods, sugary drinks, and excessive amounts of caffeine. 

Consider supplementing your diet. 

In addition to eating a nutritious diet, you may also want to consider supplementing your diet with certain vitamins and minerals.

This is especially important if you are not getting enough of these nutrients from your diet.

Studies suggest that taking dietary supplements can improve brain functions in people who are deficient in certain nutrients.

Some essential nutrients for brain function include:

  • Omega-three fatty acids
  • Magnesium
  • Iron
  • Zinc
  • Vitamin A acetate
  • B vitamins
  • Vitamin C
  • Vitamin D
  • and Vitamin E.

You can find these dietary supplements in many health food stores or online. They come in many different forms, such as capsules, tablets, powders, and liquids.

However, you should speak with a healthcare professional before taking any supplements, as they can interact with certain medications or supplements you may be taking already, and this could bring more harm than good.

Rehydrate often

Dehydration can cause brain fog symptoms, such as fatigue, headache, and difficulty paying attention.

Research shows that even mild dehydration can impair cognitive function.

So, it is important to make sure that you are drinking enough fluids throughout the day.

The recommended daily intake of water is eight glasses per day. However, this may vary depending on your weight, activity level, and climate. 

If you are not used to drinking a lot of water, we recommend that you start slowly and increase your intake gradually.

You can also try adding slices of lemon or lime to your water for some extra flavor.

Exercise regularly 

Regular exercise is essential for overall health and well-being. It can also help clear your mind and enhance your thinking by improving the flow of red blood cells to your brain.

Studies suggest that exercise can help improve symptoms of anxiety, depression, and stress.

Another study found that regular exercise can also help to improve brain functions in people with Alzheimer’s disease, dementia, and other conditions that affect the brain.

So, if you are feeling foggy-headed, we recommend that you get up and move your body. Even a moderate amount of exercise can make a big difference.

Try to get at least 30 minutes of exercise every day, if possible. This could include walking, running, biking, swimming, or any other activity that you enjoy.

If you are not used to exercising, we recommend that you start slowly and gradually increasing the intensity of your workouts. 

Manage your stress levels

Chronic stress can lead to symptoms of brain fog, such as difficulty focusing, forgetfulness, and fatigue.

This is because chronic stress can cause changes in the brain that impair cognitive function, according to research.

So, it is important to find ways to manage your stress levels. Some effective stress-relievers include:

  • Exercise
  • Meditation
  • Deep breathing
  • Yoga
  • Tai chi
  • Massage therapy
  • Aromatherapy
  • Engaging in a hobby 
  • Spending time in nature
  • Spending time with the people you love

Find what works best for you and make it a part of your daily routine.

Play brain-training games

Brain-training games are a fun and effective way to improve your cognitive skills.

Studies show that brain-training games can alleviate brain fog symptoms, by enhancing memory, concentration, and problem-solving skills.

Some popular brain-training games include:

  • Chess
  • Crosswords
  • Puzzles
  • Sudoku
  • Scrabble
  • Word Factory
  • Checkers

You can also find many free apps for brain-training games online.

Research also found that learning a new language or a new skill, such as a musical instrument, can help enhance brain functioning.

Take healthy breaks throughout the day.

If you are feeling foggy-headed, it is important to take breaks throughout the day. This will help you relax and rejuvenate your mind and body.

Studies suggest that taking healthy breaks can improve brain function, especially when it comes to learning a new skill and enhancing memory, creativity, and productivity.

Some effective ways to take a break are:

  • Go for a walk outside
  • Stretch your body
  • Sit outside in the sun
  • Meditate or do some deep breathing exercises
  • Listen to soothing music
  • Read a book
  • Take a power nap

Make time for yourself every day to do something that you enjoy, such as reading, writing, or spending time with loved ones.

Spend time in nature

Spending time in nature has many benefits for your overall health and well-being.

It can also help improve symptoms of brain fog by reducing stress levels and improving brain function, according to studies.

Some ways to spend time in nature are:

  • Take a walk in the park
  • Sit under a tree
  • Go for a hike in the woods
  • Visit a botanical garden
  • Spend time by the ocean
  • Get some sunlight

If you live in an urban area, you can also bring nature into your home by keeping plants or flowers.

Final Thoughts

Brain fog can become a pesky cognitive dysfunction that can be frustrating and debilitating, especially when it lingers for months on end.

Affecting your productivity at work, your ability to communicate effectively and think clearly, and your quality of life on a daily basis.

However, there are many things that you can do to remedy brain fog symptoms, such as making the lifestyle changes recommended in this article.

We hope that this post has given you some helpful tips on how to deal with brain fog.

Remember to get adequate sleep, eat healthily, drink plenty of fluids, exercise regularly, manage your stress levels, take healthy breaks throughout the day, play brain-training games, and spend time in nature.

If you want to learn more about brain fog treatment options or anything about brain health, we have a plethora of resources on the topic.

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