Have you ever felt like you can’t focus, concentrate, or remember things? Do you feel like you’re living in a fog? Forgetting if you did something today or if that was yesterday. Or even worse, stopping mid-sentence because you literally go blank.
One of my clients started feeling guilty because she was constantly forgetting things for her children. We've all been there, but this begins to take a toll when it starts to affect our life experiences or confidence.
This is a common experience known as “brain fog”. It’s not a medical condition, but it can be a symptom of an underlying health issue.
Brain fog can be caused by a variety of factors, such as stress, lack of sleep, poor nutrition, and chronic illness. In this blog post, we will explore what brain fog is, what causes it, and holistic ways to get rid of it.
Understanding Brain Fog
Brain fog is a feeling of mental confusion or lack of mental clarity. It can manifest in many different ways, such as forgetfulness, difficulty concentrating, confusion, and feeling mentally sluggish. Brain fog can be caused by a variety of factors, such as:
Lack of sleep
Stress
Poor nutrition
Poor Gut Health
Hormonal imbalances (Adrenals, thyroid, blood sugar)
Medications
Holistic Ways to Get Rid of Brain Fog
If you’re experiencing brain fog, there are many holistic ways to get rid of it. Here are three effective ways to clear your mental fog:
1. Mindfulness Meditation
Mindfulness meditation is a great way to clear your mind and reduce stress, which can contribute to brain fog. Research has shown that mindfulness meditation can improve cognitive function and increase grey matter in the brain. To practice mindfulness meditation, find a quiet place to sit, close your eyes, and focus on your breath. When your mind wanders, gently bring it back to your breath. I find that using an app that has this built-in makes this much easier when I am able to carve out time to do this like the
Meditating or taking a moment to just clear your head can be difficult to come by nowadays. Often, it's the busyness of our minds that is a great contributor to brain fog. Check out my audio coaching episode on one simple stress-relieving technique that you can do anywhere to get back on track mentally and regain focus!
2. Exercise
Regular exercise can help improve brain function and reduce brain fog. Exercise increases blood flow to the brain, which can help improve cognitive function. Exercise also releases endorphins, which can improve mood and reduce stress.
Aim for at least 15-30 minutes of moderate-intensity exercise per day, such as brisk walking or cycling.
My absolute favorite way to rejuvenate the mind is yoga and it is fantastic for Hormone balance. I love using the AsanaRebel app for this, Fitbit, and Yoga with Adrienne.
3. Nutrition
Eating a healthy diet can help improve brain function and reduce brain fog. Avoid processed foods, sugar, and caffeine, which can contribute to brain fog. Instead, focus on eating a diet rich in whole foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats.
Blood sugar Imbalance and Gut Health are major contributors to brain fog. I can't stress the importance enough of eating balanced meals (healthy fat, fiber, and protein) and not skipping meals.
A great step in the right direction for starting to improve gut health is optimizing your ability to digest and absorb the nutrients you're eating by using the help of a digestive enzyme and an antimicrobial and eliminating inflammatory triggers.
Also, getting your Thyroid evaluated thoroughly to rule out thyroid imbalance or Autoimmune issues with a Functional Practitioner is important as well!
Signs you may not be digesting your food well are bloating, feeling full, brain fog, nausea, burping, and eating quickly is a common factor in this!
Oftentimes, I've seen my clients come to me on a probiotic, and for some, this is not the initial solution, especially for those with IBS - type symptoms or yeast types symptoms such as bloating, inconsistent bowel movements, and sugar cravings. Identifying the root cause (like an underlying infection, bacterial Imbalance, Leaky Gut, etc) is the first best step, followed by a structured reset)
Some foods that are particularly good for brain function include blueberries, avocados, beet, greens, fatty fish, nuts, and seeds. But the key is absorbing these nutrients!
My Fave Remedies
A good ol' 28-Day Reset to take the stress off of the liver and gut by decreasing inflammation. I have a Self-Paced 28 Day Reset that helps highlight areas of Imbalance and recharge the body and mind.
Adaptogens! Right now I'm loving Pure Encapsulations Energy Xtra and their B Complex. We live in a time of constant stimulation and stressors we can't control. This depletes our B vitamins rapidly which we need for clear skin, red blood cells, stress support, Progesterone production, and melatonin production (hello busy mind and poor sleep). Adaptogens, literally help us adapt and prevent burnout and how our body internally responds to stress.
Slowing down. Slow down when eating and incorporate a digestive enzyme before your meals. Why? Because busyness and stressors also deplete our stomach acid, and I see this deficiency in 85% of the labs that I review. Nothing is worse than implementing healthy food and not digesting it in order to benefit from all of those great nutrients. Slow down and chew your food.
Cycle Syncing. Our hormones (and their fluctuations throughout our cycle) can have an impact on our mental clarity and cycle Syncing in regards to workouts, nutrients, and knowing when to stop "pushing through", and show yourself some grace, can give you the mental boost you need. Grab my Cycle Syncing Quickstart Guide to take the overwhelm out and learn more about your period, lifestyle, and nutrition habits for each phase!
5. Get your greens and micronutrients! Micronutrients aren't talked about enough, as we're often stressing the importance of carbs, fats, and fiber! And I like to get this in the most convenient way possible which is through a drink or smoothie. My favorite on-the-go way to implement this is with Organifi Greens or Athletic Greens after my warm lemon water and before my matcha/coffee.
I know brain fog can be a frustrating experience, but there are many holistic ways to get rid of it. By practicing mindfulness meditation, exercising regularly, and eating a healthy diet, you can improve your brain function and reduce brain fog.
If you’re experiencing persistent brain fog, it’s important to talk to your healthcare provider to rule out any underlying health issues or apply to work with me!
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