Brain Fog - How To Beat It Naturally

Feeling fuzzy lately?  Not quite your brightest self?  I know the feeling.  Read on for what it is, what causes it, and how you can address it, naturally.

What is Brain Fog?

On the positive side, brain fog is NOT dementia. There is no structural brain deterioration happening, (WHEW!) and you can get rid of it.  Brain fog can feel a lot like you feel when sleep deprived, even if you have slept.  It’s that fuzzy, slower-to-understand or remember feeling, and the sensation that you just aren’t mentally as sharp as you used to be. 

Signs you are experiencing brain fog:

• Reduced mental clarity
• Difficulty focusing
• Shortened attention span
• Memory lapses

What Causes Brain Fog

Brain fog has many causes, and it’s best to understand what might be impacting you, to target your solutions. Here are the common causes:

• Stress – chronic stress can cause mental/brain fatigue, as well as feelings of overwhelm, anxiety and depression (no kidding, right?). When your brain is exhausted it’s much harder to think and focus.
• Insufficient or low-quality sleep – Too little or not great sleep leads to fuzzy brain, less focus and recall.
• Diet – Regularly consuming processed and sugary foods does NOT support brain health. Food sensitivities can also impact clear thinking.
• Hormonal changes – Pregnancy, peri-menopause and menopause cause major shifts in estrogen and progesterone, which can temporarily impact cognitive performance. If you know this is you, check in with your health care provider, ideally a Naturopath for helpful options.
• Medications or Medical Conditions – certain medications and conditions can increase brain fatigue. Check with your pharmacist and/or health care provider.

How to Combat Brain Fog

1. Sleep (yes, it’s always #1 in my opinion!). Quality and quantity matter. Aim for 7-9 hours. Aim for 7-9 hours per night and check out our sleep blogs for more help (Sleep Hygiene 101 and Why am I Waking at 2am).  Sleep is the foundation of self-care, so make this a priority.
2. Eating a whole food diet, low in sugar and processed foods, with lots of veggies, fruits and healthy protein and fats supports brain health. You can also supplement with our Goddess Greens if you are struggling to hit the 6-8 servings of veggies and fruits each and every day (aren’t we all?). One scoop per day ensures you hit that goal, and it tastes incredible.  
3. Exercise and Time Outside. You don’t have to combine these, but in the nice weather especially there is nothing better. Moving your body improves concentration and also releases endorphins that boost both mood and energy. Being outside in nature reduces cortisol (the stress hormone), helping combat the stress-related mental fatigue.
4. Hydration is key, as is keeping your electrolytes in balance. Excessive sweating or allowing yourself to become dehydrated can result in brain fog.  Ensure to drink lots of water to stay hydrated, and if you need some delicious natural electrolytes to add to your water our Pineapple Coconut After Practice no sugar electrolyte & amino powder tastes like coconut water, but without all the sugar and with all your electrolytes and more.
5. Manage Stress. I know, easier said than done.  But it’s crucial to find positive ways to reduce your stress response – things like journaling, yoga, breath work, meditation, reading, cooking – whatever.  This does NOT include alcohol or coffee as stress management techniques. Sorry/not sorry.   Niyama’s Daytime Zen is designed to reduce the symptoms of stress and overwhelm, including brain fog/fatigue.  This adrenal support supplement includes Bacopa, an ayurvedic root used for centuries for brain function, focus and memory support in addition to 3 other cortisol-lowering natural adaptogens for stress. 
6. Brain Games. Whether it’s a family game of scrabble, doing the crossword or wordle, or using a brain training app like Lumosity, these fun games actually improve brain function and sharpness.  Exercise your brain like you do your body and you’ll notice the positive effects.

Give these strategies a try  - we all want to feel like our snappiest self again!