Brain Fog, this thing stealing your concentration is a widespread phenomenon. You can no longer think right, you forget the simplest things and lose sight of the essentials. There are several causes of this strange, foggy feeling.
Don’t worry, you can easily fix it and sharpen your mind.
Brain Fog Symtomps
It is generally believed that small brain inflammations produce this diffuse feeling that simply prevents you from thinking clearly.
Particularly affected is the limbic system, in which emotions and memories are processed. If there is an imbalance, for example, due to oxidative stress or a lack of nutrients, the following symptoms may occur:
- concentration disorder
- lack of focus
- memory problems
- mood swings
- a headache
These irritations can last only a few minutes, or weeks, months, or even years if the cause is not detected and corrected.
Take-Home-Message # 1: Brain Fog causes impaired concentration, forgetfulness and mood swings.
10 Most Common Causes of Brain Fog
Brain Fog is not a medically defined term, but it is still a condition that many people know. Although the phenomenon is widespread, it does not mean that Brain Fog is normal.
Rather, it is a warning signal of the brain that something is out of balance and should be corrected. This can be caused by a lack of nutrients, but also certain living conditions that do not good for the body and mind.
The most common causes of the brain fog are:
A poor or totally wrong diet is one of the main causes of brain fog. For example, if you eat empty carbohydrates or sugar, your insulin levels will spike up.
Shortly after, however, insulin declines again, causing brain fog and lower mental performance. To avoid these constant peaks, a balanced, low-sugar, nutrient-rich diet makes sense.
Thus, the brain is supplied with sufficient nutrients throughout the day, no fog at all. But too low-quality fats in food can weaken your mental performance. Because the brain is about 60 percent fat – considering the dry matter without the water content.
If the brain is not supplied enough with omega-3 fatty acids via the diet, it begins to degrade itself. In order to maintain the functionality should be regularly omega-3-containing foods on the menu. Good sources are, for example, nuts, coconut oil, fat sea fish, eggs, avocados or krill oil.
2. Intolerances and Allergies
Brain Fog can also be an indication of intolerance or even allergy to certain foods.
Above all, gluten is suspected to limit brain performance – not only in celiac disease patients.
A study in South Tyrol could establish a connection between the gluten intolerance and the occurrence of ADHD. Among the ADHD patients, there was an unusually high proportion of celiac disease patients. Correspondingly, there was an improvement in the behavior and in the performance of the subjects after a change in diet.
Maybe you also react to nuts, dairy products or certain types of fruit?
You should watch closely if your concentration wears off after eating certain products. Intolerance to lectins can also trigger Brain Fog.
Glutamate and artificial sweeteners such as aspartame or sucralose also have a negative impact on the brain in some people. If you do not already avoid ready meals with additives, now is the time to start doing so.
Sometimes the reason for the brain fog can be so simple. Lack of water causes the typical concentration problems and can have great consequences even with a low deficiency.
Because the total volume of the brain consists of 75 percent water. This level should always be kept to enable optimal brain power.
Even with minimal dehydration of 2 percent, cognitive abilities are drastically reduced – as researchers at the University of Barcelona found.
In the case of great stress, most people forget regular drinking. Normally, at least two to three liters per day should be the minimum.
4. Nutrient Deficiency
Even with the healthiest diet, a nutrient deficiency can occur that causes this cloudy sensation in the brain. Among other things, you might miss the following:
Vitamin B12: A lack of vitamin B12 is more common than many think – not only among vegetarians and vegans. About 40 percent of people suffer from vitamin B12 deficiency. One of the symptoms is a permanent brain fog that affects mental performance.
Vitamin D: Sunshine clears the fog in the brain – this beautiful picture very clearly describes the effect of vitamin D on mood and memory function.
When sunlight touches the skin, the body produces the vital vitamin D. However, if the brain is not sufficiently supplied with it, for example in the winter season, performance and mood will drop.
Omega-3: As mentioned above, the brain needs good fats to function. Those who do not like to eat fish can take the important omega-3 fatty acids DHA and EPA via supplements.
Above all, DHA is important for mental performance, because the brain consists of 30 percent of this essential omega-3 fatty acid. Through the regular intake of DHA, optimal memory and concentration are ensured.
Rose Root: Even the Vikings knew about the effect of the rose root for mental strengthening. The medicinal plant stimulates the formation of the neurotransmitters serotonin, norepinephrine and dopamine and thus pushes your energy level and the ability to think.
Rosewort is a kind of booster for your cognitive abilities and clears the Brain Fog.
Citicoline: Various studies have shown that citicoline – also known as CDP-choline – stimulates the circulation in the brain and thus improves performance.
This has been especially observed in stroke patients whose brain functions have been studied after the administration of citicoline. Citicoline (included in FOCUS) pushes the production of acetylcholine, the neurotransmitter that promotes memory and concentration.
Magnesium: Magnesium deficiency is more common than you think. Alone 75 percent of Americans are not sufficiently supplied with magnesium. The deficiency manifests itself among other things by tiredness, concentration problems, and diminished cognitive abilities – Brain Fog.
Since magnesium is essential for all body functions and metabolic processes,
a deficiency should be prevented at all times.
5. Lack of Sleep
You sleep too short, too restless and wake up more often at night?
Or lie in bed awake for hours and can not fall asleep?
Then the reason for your brain fog is probably due to a lack of sleep. Because if the brain can not turn off at night and recover, it will not be fully effective the next day.
During sleep, memories are stored and the brain recovers. At the same time, the brain cells regenerate during a restful sleep phase. The better you sleep at night, the more power your brain has the next day, and the brain fog is cured,
Even a restless night can seriously affect your thinking. The cause of your insomnia could be a magnesium deficiency, which can be well balanced by supplements that also contain melatonin.
I can’t say it more often: too much stress isn’t good for anyone.
To much stress and cortisol levels can cause, among other things, that your brain is fogged and you can no longer think clearly.
Stress increases the release of cortisol in the body, which in turn promotes the formation of free radicals, which in turn damage the brain cells. If you are looking for stress relief techniques, relaxation techniques such as meditation and yoga are suitable.
With regular practice, the Brain Fog will soon be cured. Because when relaxed, you can sleep better and keep the focus on the essentials.
7. Coffee Withdrawal
You have decided to give up the daily coffee or black tea?
Then you may be suffering from withdrawal symptoms. The brain fog is usually accompanied by a headache. The good news: as your body gets used to deprivation, your mind also becomes clearer again and the brain fog is cured.
8. Lack of Exercise
Sometimes you just do not have the time to go running regularly or have enough sports units. This can be a cause of brain fog because your brain is insufficiently supplied with too little physical exercise.
Even a short walk in the fresh air can help supply the brain cells with oxygen and bring it back on track while curing brain fog.
Extensive walks of 40 minutes three times a week can even increase your overall cognitive performance. That’s what researchers at the University of Illinois found based on a study of older subjects who took regular walks for a year.
9. Environmental Toxins
Whether outdoors or at home, your body can come in contact with a variety of environmental toxins. As much as you have perfected your self-optimization, this factor is difficult to turn off.
If you eat well, get plenty of exercise, work-life balance, and still suffer from Brain Fog, it may well be that toxins like formaldehyde or polychlorinated biphenyls (banned since 2001) are the cause. They can be stuck in furniture, carpets, and upholstery, for example.
10. Health Factors
If you have your lifestyle optimized on mental performance, but still have the feeling that you can not think clearly, so far unrecognized health problems could be behind it.
For example, thyroid disorders often include brain fog, as well as chronic fatigue syndrome, fibromyalgia, and chronic infections.
Take Home Message # 2: Brain Fog has many causes, from food intolerance to nutritional deficiencies, to insomnia and stress. If all causes can be excluded, health problems could trigger the Brain Fog. But 90% the times one of these 10 is the Brain fog cure.
How to Cure Brain Fog
Now you know the common causes of brain fog and can go through your personal checklist.
Maybe you should optimize your diet or take in too few important nutrients to cure the brain fog?
Or have you been lazy for regular exercise lately?
Do you have a lot on your mind now and you can not free your head?
Or are you rolling from one side to the other at night and simply can’t sleep?
Maybe there is a very simple cure to the problem. A minimal lifestyle change can already have a big impact on your mental performance and cure brain fog.
Go get some fresh air more often, sit down in the sun, optimize your diet and try to sleep better – all that will clear the brain fog.
Take Home Message # 3: Nutritional changes, restful sleep, and outdoor exercise can cure Brain Fog.
Conclusion: The Brain Fog Cure
I’ve been experiencing brain fog myself for a long time – it’s not fun.
That’s why I created this great and simple checklist. Whenever you suffer brain fog, give it a check and I’m sure you’ll find the cause.
- Intolerances and Allergies
- Nutrient Deficiency
- Lack of Sleep
- Coffee Withdrawal
- Lack of Exercise
- Environmental Toxins
- Health Factors