There was a meme going around a while ago that said “my brain has too many tabs open,” and I really related to it. Anyone else remember that? It was so accurate though… that feeling like there is just too much going on, and when there’s too much happening I find myself unable to focus on anything.
I’ve been like this for ages… embarrassing fact: I was actually voted Space Cadet (and also Worst Driver) of my graduating high school class. I have always been a little bit spacey and forgetful but over the past year I’ve noticed that it’s gotten worse than usual. I wrote about my panic over the candles I thought I left burning, but things like that keep happening. You know, you make a to-do list and then step into the other room (or open up a new browser window) only to completely forget what you’re doing. I’d be explaining a story to a friend only to become distracted and need to start over. It’s really annoying but it’s also why I started researching brain fog for today’s post – I’ve learned a lot and thought it would be helpful to share here! I’m of course not a doctor or health expert but I’ve found that making certain changes to my lifestyle and daily routine have really helped me regain my focus/mental clarity and also be more present.
What is Brain Fog?
Brain fog is literally when your brain feels foggy or cloudy. It isn’t a medical condition or anything (though it can be a symptom of something more serious so go see a doctor if it persists); but it’s when you are feeling particularly disorganized and/or forgetful. If you are suffering from brain fog you might not feel as clearheaded as usual and your ability to focus can feel off.
Causes of Brain Fog
There are a lot of things that can be causing your brain fog. The biggest ones are stress, diet, dehydration and not getting the right amount of sleep (getting too much sleep is actually just as bad!!!) Sadly brain fog is a side effect of living such a fast-paced lifestyle… common for those of us with demanding jobs or high-stress city lifestyles. We are overstimulated and constantly distracted… it’s no wonder we can’t think properly!
How to Get Rid of Brain Fog.
The best way to cure brain fog is by minimizing stress and living a healthy lifestyle. Getting the right amount of sleep, eating lots of fruits and veggies, and so on and so forth.
Avoid artificial sweeteners
I’m listing this first because it’s an easy thing to cut out and artificial sweeteners are so terrible for you! Luckily this is something I already do but I was shocked in that so many articles I read mentioned aspartame as a leading cause of brain fog. I found this really interesting. Artificial sweeteners (yes even Splenda) are awful for you for so many reasons but I didn’t realize how bad they are for your focus. It’s particularly funny to think that so many people drink coffee to focus but then add artificial sweetener to their coffee. I drink my coffee black but if I really need a little something sweet I will add a tiny bit of organic Stevia.
When you’re stressed, your brain is exhausted. The biggest realization I had was that I was constantly multi-tasking and trying to do too many things at once. It’s really important to give your mind a break and do things (everyone is different but for me I love yoga and meditation) that give it a chance to recharge. I find that after an hour of yoga my mind is recharged and I have a much easier time focusing. Many people don’t realize that if they’re stressed, they should give their brain a little break. Get up from your desk and go for a 5 minute walk, drink some water… get a change of scenery.
Also falling under the stress category… alcohol and caffeine. Managing your consumption both of these two things helps. It’s worth mentioning that when I took a month off from drinking besides sleeping better and losing weight I felt a LOT more focused (and less stressed) than usual.
Besides all of the other great benefits, exercise is a great way to relieve stress and improve brain function. This is purely anecdotal but I find that taking a particularly challenging yoga class really helps me as oftentimes the poses are so hard that I have to totally shut my brain off and not think – something I have a hard time doing. I shift my focus to my breath and give my brain a break.
Meditating can feel really hard when I’m feeling unfocused but when done properly it is so restorative as you give your brain a break from everything else you are thinking about. I have to really actively force myself to stop thinking and making lists but when I do that, even just after ten minutes I feel so much more focused. Taking a time out from technology is also helpful.
How many hours of sleep are you getting? On days where I feel by best I’ve gotten a solid, uninterupted 7-9 hours of sleep. The funny thing is that I learned too much sleep is just as bad as not getting enough sleep. (This is devastating, ha ha!) Over the holidays I was doing this thing where I would play catch-up… sleeping 10 or 11 hours on weekends… I noticed that I actually felt much worse from doing that. It’s important to consistently sleep 7-9 hours, every night… ideally the same hours. I try to sleep from 11pm-7am every night. On weekends this might change to 12am-9am but I try to be as consistent as possible. Sleep is so important… besides brain fog a lack of sleep can also cause mood swings, weight gain, a weakened immune system, and other health problems.
Supplements for Fighting Brain Fog
Try taking a B-12 supplement if you are deficient. B-12 supports healthy brain function. I have been taking it for about two weeks and feel less foggy but I have been doing a lot of things to improve mental clarity so I’m not sure if this is the thing is that’s helping. Omega-3’s are also great. I take two of this EPA/DHA supplement every day. There are so many supplements out there and it’s confusing/hard to know what really works – I always trust MBG and this is a great article with doctor approved supplements to try.
Essential oils are one of the best natural remedies. I’m a really big fan of this rollerball from Aromatherapy Associates. It’s very minty (peppermint, eucalyptus, + pine) and meant to help ease breathing and clear your mind. I find this to be really relaxing but it also helps me to focus. I’ll apply it to the insides of my wrists, behind my ears, and to my temples. Becca (from the podcast) loves this treatment from Origins which has very similar benefits.
Cure Brain Fog With Diet
Your diet is so important. If you have food allergies/sensitivities, you may feel foggy after eating them. Besides artificial sweeteners (AVOID!) dairy, peanuts, gluten, and MSG are all possible culprits. I am fairly certain I have a pretty big dairy sensitivity but I still eat cheese from time to time. When I cut it out I always feel much better. Going gluten free or dairy free is really hard but can make a big difference. (Talk to a doctor or nutritionist before making any big diet changes though! Besides that, try increasing your intake of protein, fruits, veggies, and healthy fats. Cut out processed foods and stick to a relatively low carb diet. Also… hydrate! I aim to fill up my big mason jar of water 4 times a day while I’m working, and carry a water bottle everywhere.