Below, some other ways to address brain fog.
Balance your blood sugar
Inflammation is one of the underlying processes that causes almost all chronic disease—and contributes to brain fog. Reducing it can help with all sorts of maladies. “Elevated blood sugar levels cause inflammation and brain fog, so visit your GP or a functional health practitioner to check where yours are at,” recommends Evans. “If they discover you’re diabetic or pre-diabetic, they can give you the appropriate medications.”
Even if you’re neither of the two, balanced blood sugar comes as a result of a healthy diet. Avoid processed foods in favor of whole foods and anything that has a low glycemic load. The Mediterranean diet is excellent—it has been proven, time and time again, to reduce the risk of everything from diabetes to memory loss and depression. “A well-balanced diet, rich in vitamins and minerals, fruit and vegetables, is advised,” says Dr. McCarthy.
“Some people also seem to do better cognitively when they eliminate or reduce gluten and dairy,” adds Evans. “I’m not saying that’s for everybody, but if you’re experiencing some cognitive issues, do a two-week experiment to see if reducing them makes a difference.”
Have one less coffee…
If you’re reliant on regular hits of caffeine throughout the day, try and swap it for something else. “Caffeine can aggravate the symptoms of brain fog because, by using it excessively to help counteract the feeling of fatigue and lack of clarity, it can then impact your sleep, which in turn aggravates the symptoms even more,” explains Dr. McCarthy. “It’s a true vicious cycle.”
Unwind
Since stress is one of the most common causes of brain fog, any way in which you can help mind and body relax is a good idea. Science has shown that slow breathing techniques (i.e., five-second inhalations, eight-second exhalations), can help us keep calm and manage everyday stressors, while mindfulness practices are also super effective (and the two can be combined). Identify what helps you de-stress—that could be a bath, workout, or time spent with friends—and do it. It pays to prioritize sleep, too.
Get moving
“Physical exercise is important,” says Evans. “It helps people to obtain an ideal body weight, which reduces blood sugar, as well as pre-diabetes and diabetes. Excess weight—and therefore fat tissue—also produces inflammation, which leads to all sorts of different problems.” It doesn’t matter what specific exercise you do, the only rule is to do something frequently. Evans name-checks HIIT as a great way to keep on top of a healthy weight, but above all, it’s up to you how you get your heart racing.
Challenge your brain
Just as important as moving your body? Challenging your mind. Evan lists off “crosswords, puzzles, Sudoku. They are very good for you. Reading is also really great for you too.” So next time you’re stuck on Wordle, know it’s all for the greater good.
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