Do you recognize that woolly feeling in your head where you just cannot think clearly? As if there is cotton wool in your brain and everything is a bit slow? Then you probably suffer from brain fog. Do not panic, you are certainly not the only one! Brain fog is much more common than you think. And the good news? There is quite a lot you can do about it.
What is brain fog?
Brain fog is actually a collective name for various things related to your concentration and memory. It feels as if your brain is in a mist and you just cannot think sharply.
Typical complaints of brain fog are:
- Forgetfulness (where did you put those keys again?);
- Difficulty concentrating;
- The feeling that you are thinking “slowly”;
- Words that no longer come to mind;
- Confusion with simple tasks;
- Mental fatigue.
The cause of brain fog
The annoying thing about brain fog is that it is so frustrating. You know you are normally sharper, but your brain just will not cooperate. It can be caused by stress, lack of sleep, diet, hormones or even certain medications. Sometimes it is temporary, for example after a flu, but it can also last longer.
Brain fog is not an official diagnosis, but rather a signal your body gives you. It usually means something is out of balance. Fortunately, that means (in most cases) you have influence and can take action.
What can you do about brain fog?
There are plenty of things you can do to lift that fog in your head. Often it comes down to simple adjustments in your daily routine.
- Get enough sleep: this may sound obvious, but sleep is incredibly important for your brain. Try to sleep 7-9 hours every night and keep a fixed sleep rhythm. Your brain uses the night to tidy up and store memories.
- Move often: you do not have to run a marathon right away, but a daily walk or some yoga can already work wonders. Exercise improves blood flow to your brain and helps reduce stress.
- Pay attention to your diet: what you eat has a direct influence on how you feel and think. Try to avoid sugar spikes by eating regularly and choose foods that release energy slowly, such as whole grain products and vegetables.
- Drink enough water: dehydration seriously confuses your brain.. Make sure you drink enough water daily. Your urine should be light yellow, not dark.
- Reduce stress: easier said than done, but chronic stress does your brain no good. Try relaxation techniques such as breathing exercises or meditation. Even five minutes a day can help.
- Limit multitasking: your brain is not made to do ten things at once. Focus on one task at a time and you will notice your concentration improving.
Best nutrients for your brain
In addition to lifestyle adjustments, you may be getting too little of certain nutrients that contribute to the normal function of your brain.
1. Fish oil (DHA and EPA)
Your brain largely consists of fat, and DHA is an important part of that. DHA contributes to normal brain function* and together with EPA it is good for your heart.* You get omega-3 through oily fish such as salmon, but also through fish oil or algae oil supplements.
2. Vitamin B12
Another important nutrient is vitamin B12. You find it mainly in animal products, such as meat or fish. Vitamin B12 contributes to normal psychological function*, is good for concentration* and the nervous system.* Vitamin B12 also contributes to the reduction of tiredness and fatigue.*
3. Magnesium
Did you know that magnesium contributes to more than 600 processes? It helps with fatigue*, is good for the nervous system* and concentration.* It also contributes to normal psychological function* and plays a role in the transmission of impulses between nerve cells.*
4. Vitamin D
‘’The sun is the oldest healer in the world’’, it is sometimes said. And that is partly due to the production of vitamin D through sunlight on your skin. Vitamin D plays a role in the cell division process* and contributes to the production of cells and tissues.* Vitamin D also contributes to the normal function of the immune system.*
5. Vitamin C
And last but not least: vitamin C! Found in fruit and vegetables, such as kiwis. Vitamin C contributes to normal psychological function* and is good for concentration.* Both vitamin C and E contribute to the protection of cells against oxidative damage and have an antioxidant effect.*
A sharp mind requires a healthy lifestyle
Brain fog does not have to be a permanent problem. With enough sleep, enough exercise, healthy food and stress management, you can tackle brain fog well. Also make sure you drink enough water. Water contributes to the maintenance of normal cognitive functions.* Also pay close attention to getting enough of the nutrients such as DHA, vitamin B12 and magnesium.
*Approved health claims from the EFSA. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg of EPA and DHA.
