We all have days when we can’t focus, and everything feels fuzzy. It’s called brain fog, and it can be overwhelming for those who know they’re not used to usually feeling this way.
Brain fog is brain fatigue and a common symptom usually related to other underlying conditions.
Many describe brain fog as going blank when trying to remember words or someone’s name that you’re familiar with. However, it could be more frequently forgetting routine tasks, having trouble focusing, feeling confused, or being overwhelmed with small decisions. Sometimes, there can be headaches, migraines, or vision problems in more severe cases.
But the good news is that proper nutrition can help clear your mind and boost concentration. Your brain have inbuilt designs for this balance when given the right nutrients and other supports.
When your brain chemistry is out of balance, you cannot think or feel your best. So the remedy is to give the brain what it needs and avoid the triggers or obstacles that block your brain from optimal function.
What causes brain fog?
There are many potential underlying reasons behind brain fog, though inflammation in the brain is a primary contributing factor for most.
Your brain is about 60 percent fat tissue, and an imbalance of essential fats and toxins can create excessive inflammation. Inflammation is thought to arise due to reduced blood flow or problems with how brain cells send and receive information.
Aside from ruling out dehydration, lack of sleep, or certain medications causing brain fog, the most common cause is fluctuating blood glucose levels. The primary source of energy to the brain is glucose. Therefore, dips in blood glucose directly cause brain fatigue in many people.
A roller coaster ride of glucose usually goes hand in hand with high insulin. That hormone allows the glucose in your blood to enter the cells. Particularly for women over 40, brain fog is a common symptom because of the onset of hormonal changes.
Essentially, every human brain needs three vital essential elements: oxygen (iron in red blood cells carries this), stable blood glucose (from nutrients), and stimulation (analysis, learning, music, etc.).
7 foods that can help with brain fog
1. Wild salmon
Your brain needs Omega 3s for proper functioning and for their anti-inflammatory role. However, as your body can’t make Omega 3s, you need to consume them daily from foods or in pure supplement form.
There are three forms of Omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). DHA is the one that is found in the brain.
Wild salmon is rich in Omega 3s, especially DHA. This is because salmon combines the essential anti-inflammatory fats your brain loves and the amino acids for your neurotransmitters.
2. Rosemary and turmeric
Rosemary boosts and protects brain function. It does this in two ways, as a neuroprotector from bioactive compounds that reduce amyloid plaque buildup and as a cognitive stimulant by improving concentration, memory, and alertness. It is also an anti-inflammatory and antioxidant.
Turmeric is thought to help brain function via the impact that curcumin has on; 1) neurotransmission through the brain-derived neurotrophic factor (BDNF) — this is like a brain fertilizer that improves growth for brain cells, enhancing memory and connections; 2) raising antioxidant levels; and 3) increasing growth in the hippocampus region of the brain, which supports memory.
3. Protein-rich foods
Protein-rich foods build your neurotransmitters. The best sources are grass-fed red meat, which is high in iron that aids in oxygen transport; zinc, a mineral vital to your brain; and free-range chicken or eggs.
Eggs are suitable for the brain as they are high in choline. Choline is needed for flexible cell membranes, and acetylcholine is a memory and learning neurotransmitter.
4. Dark green leafy vegetables
Dark green leafy vegetables are rich in folate (vitamin B9), a co-factor for neurotransmitter production and the methylation cycle (for DNA repair and detoxification). Dark green vegetables are also rich in chlorophyll and magnesium, which feed good gut bacteria.
5. Walnuts
Walnuts are good sources of essential ALAs (Omega 3s), natural plant sterols, and antioxidants. They are also rich in vitamin E, which is needed for flexible cell membranes. It’s best to soak walnuts before eating for easier digestion.
6. Blueberries
Blueberries are high in particular antioxidants called anthocyanins. In a 2021 study, researchers found an increase in brain cells in the hippocampus, a brain region responsible for memory, in aged rats fed blueberry supplementation equal to one cup daily in humans for two months compared to non-supplemented rats.
7. Water
Water is an essential nutrient for the brain, even if not technically a food. Research has shown that dehydration leads to brain shrinkage and increases in the volume of the brain’s ventricles. Although the brain might adapt in the short term, chronic dehydration can lead to la ack of brain function and contribute to the feelings associated with brain fog.
In summary
A healthy diet and lifestyle are personalized for you. However, you need to balance the two extremes — excesses and deficiencies.
Proper nutrition for the brain means getting adequate supplies of the right vitamins, minerals, essential amino acids, and healthy fats. At the same time, you need to minimize common inflammatory triggers from processed foods and some types of gluten, sugars, coffee, and alcohol.
Follow us on Twitter, Facebook, or Pinterest
