Do you recognize that fuzzy feeling in your head where you just can't think clearly? As if there is cotton wool in your brain and everything is moving slowly? Then you are probably suffering from brain fog. Don't panic, you are certainly not alone! 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 an umbrella term for various things related to your concentration and memory. It feels as if your brain is shrouded in a fog and you just can't think clearly.
Typical symptoms 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 won't cooperate. It can be caused by stress, lack of sleep, diet, hormones, or even certain medications. Sometimes it is temporary, for example after the flu, but it can also persist for longer.
Brain fog is not an official diagnosis, but rather a signal your body is giving you. It usually means that something is out of balance. Fortunately, therefore, you (in most cases) have influence and can take action.
What can you do about brain fog?
There are plenty of things you can do to clear that fog from your head. Often, it involves simple adjustments to your daily routine.
- Ensure you get enough sleep: this may sound obvious, but sleep is incredibly important for your brain. Try to sleep 7-9 hours every night and maintain a consistent sleep schedule. Your brain uses the night to clean up and store memories.
- Move often: you don't have to run a marathon right away, but a daily walk or some yoga can work wonders. Exercise improves blood flow to your brain and helps reduce stress.
- Pay attention to your diet: what you eat has a direct impact on how you feel and think. Try to avoid sugar spikes by eating regularly and choose foods that release energy slowly, such as whole grains and vegetables.
- Drink enough water: dehydration messes up your brain considerably. Make sure you drink enough water daily. Your urine should be light yellow, not dark.
- Reduce stress: easier said than done, but chronic stress is bad for your brain. Try relaxation techniques such as breathing exercises or meditation. Even five minutes a day can help.
- Limit multitasking: your brain is not designed to do ten things at once. Focus on one task at a time and you will notice that your concentration improves.
Best nutrients for your brain
In addition to lifestyle adjustments, you may have a deficiency of certain nutrients that contribute to the normal function of your brain.
1. Fish oil (DHA and EPA)
Your brain is largely composed of fat, and DHA is an important part of it. DHA contributes to normal brain function* and, together with EPA, is good for your heart.* You get omega-3 from fatty fish such as salmon, but also from fish oil or algae oil supplements.
2. Vitamin B12
Another important nutrient is vitamin B12. It is found primarily 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 fatigue and tiredness.*
3. Magnesium
Did you know that magnesium contributes to more than 600 processes? For example, it is good for fatigue*, good for the nervous system* and concentration.* Furthermore, it 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 due, in part, to the production of vitamin D via sunlight on your skin. Vitamin D plays a role in the cell division process* and contributes to the production of cells and tissues.* Furthermore, vitamin D contributes to the normal functioning of the immune system.*
5. Vitamin C
And last but not least: vitamin C! Found in fruits 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 doesn't have to be a permanent problem. You can effectively tackle brain fog through sufficient sleep, enough exercise, a healthy diet, and stress management. Additionally, ensure you drink enough water. Water contributes to the maintenance of normal cognitive functions.* Also, pay close attention to ensuring you get enough of nutrients such as DHA, vitamin B12, and magnesium.
EFSA-approved health claims. The beneficial effect on heart and brain function is obtained with a daily intake of 250 mg EPA and DHA .
