Increase mental clarity -
We need inflammation to fight off infection and to heal—we would all be goners without a healthy inflammatory response. But as with everything else in the body, it's all about balance!
Too much inflammation in the body can cause your protective blood-brain barrier BBB to be more permeable, leading to brain inflammation. This neuro-inflammation is sometimes called " leaky brain syndrome ," and this inflammatory oxidative stress OS in the hypothalamus of the brain is the underlying cause of brain fog.
Many people are deficient in vitamin B12 , but it often goes unnoticed 1. Symptoms can include difficulties with fatigue, memory, mental fogginess, and even depressed mood.
Vitamin B12 helps with normal functioning of the nervous system, including the brain. People with higher levels of vitamin B12 seem to have less brain shrinkage as they get older.
Taking vitamin B12 when you are deficient can be helpful to address memory, mental clarity, overall energy, and depressed mood. However, if you are not deficient in vitamin B12 a blood test will tell you , it may not be as helpful.
A group of Canadian scientists recently studied the brain activity of fruit flies and found that acute fasting directly influences the stability of neuronal circuits, a type of wiring that dictates the flow of information in the brain and nervous system.
According to their paper, the cellular stress and lack of nutrition catalyzed by fasting blocks the synaptic activity of neurons that normally occurs in the brain, which essentially means that the brain slows down. And although a brain "slowing down" sounds undesirable generally speaking, it may actually be beneficial for brain health.
In fact, overactive synaptic activity has been associated 2 with diseases like Parkinson's, Alzheimer's, and other degenerative diseases. So in a way, when we slow down our brain activity , it's possible that we are protecting the organ by allowing it to recharge. Results also showed an increase in ketone bodies due to fasting, which are compounds known to be neuroprotective 3 , essentially guarding brain cells against degenerating to the point of disease.
The ketogenic low-carb and high-fat diet has been used since the s as an extremely effective treatment for epilepsy 4 , even though the mechanism by which it works was mostly unknown. One can't discuss brain fog without mentioning rosemary.
This is a go-to essential oil to support memory and mental exhaustion, and the vibrant and oxide-rich smell can help snap you into the present moment. It has a penchant for clearing the mind and alleviating mental fatigue. Inhalation has been shown to improve speed and accuracy on cognitive tasks 5.
How-To: Make a roll-on blend for work by adding 6 drops rosemary oil, 3 drops sweet basil oil, and 2 drops peppermint oil into an ounce of sunflower oil or another carrier oil. Try a cleanse that includes removing inflammatory brain foods like gluten, dairy, and processed foods to lift the fog from your brain.
Don't be afraid of the word detox and temporarily removing your favorite foods from your diet. Our bodies are detoxing every day.
This is just a revved-up version focusing on whole foods with balanced portions of lean protein, leafy greens, and healthy fats. Do you really need to be on the leadership committee? Focus on what is truly important to you and say no to the rest.
Your to-do list. Your reminders. Unfinished business. All of that is using up your mental RAM, leaving little working memory for complex problems and clear thinking. So write down a to-do list that encompasses everything that you need to do. Then, whittle it down to the essentials. If you spend five minutes a day organizing your hit list, you can free up your memory and focus on what needs to be done.
This is a great relief and allows you to put your mental energies into what you need to accomplish. Learn more: Stop Writing To-Do Lists, Try Time Blocking Instead. This is a silly, fun little exercise that effectively clears your mind. For the next 10 minutes, write down whatever thoughts you are having, no matter how random or ridiculous they may be.
Become aware of them as they float into your consciousness, and write them down. Then let your mind keep wandering and write down the next thought, and the next. Stumped about where to start? Close your eyes and wait for a moment. Your mind does not like silence.
And the next. For 10 minutes. In fact, this is a great self-awareness exercise. You can see very clearly how your mind jumps from topic to topic like a kid at the playground. Awareness is the first step to self-mastery. Go outside, go for a walk, run or bike ride, pet the dog, do yoga, or do some deep breathing exercises where you focus on your breath.
Sometimes you just need a break, a chance to reboot the system with a brisk walk, and a healthy snack to clear your mind. And within 10 or 15 minutes you can be feeling refreshed and mentally clear.
Both of these contribute to the deadly mental fog. Also, stay hydrated throughout the day. Your brain is a spongy mass that requires water for electrochemical reactions to work optimally; a dehydrated brain is a slow brain. Make sure to include in your diet foods such as avocado, walnuts, turmeric, blueberries, eggs, wild salmon, and dark chocolate.
Clearing up your mind and keeping it working at its most efficient levels is something that requires time and consistency. And to guide you along the way and make it easier, Mindvalley will step in for you.
There is a number of transformational quests to help you level up. But when it comes to the brain, the Superbrain Quest with Jim Kwik can help you with:. By unlocking your free access , you can sample out classes from this program and many others. All you have to do is open your mind to your greatest potential.
Join the foremost expert in memory improvement and brain performance, Jim Kwik, in a free masterclass that will dive into the one skill you will ever need — learning how to learn Reserve My Free Spot Now.
He is now committed to helping people improve their memory, learn to speed-read, increase their decision-making skills, and turn on their superbrain.
He has shared his techniques with Hollywood actors, Fortune companies, and trailblazing entrepreneurs like Elon Musk and Richard Branson to reach their highest level of mental performance.
He is also one of the most sought-after trainers for top organizations like Harvard University, Nike, Virgin, and GE. Memory, executive control, and attention may all get a boost when you work up a sweat. Plus, exercise is a great antidote to stress for many people, and as additional research shows , it builds up your cognitive reserves to help your brain become more resilient as you age.
Activities that stimulate and support your cognitive health include reading books, tackling crossword puzzles, playing games or instruments, and keeping updated on current events, among others.
Like physical exercise, consistency is key. To maintain a regular practice, lean in to activities you find enjoyable. Turning on some tunes can be another brain-tickling strategy. Listening to music has been shown to stimulate the brain and help with stress reduction and mood disorders, per research.
Sleep helps keep you sharp. The Centers for Disease Control and Prevention CDC recommends that adults get at least seven hours of sleep per night. Sleep deprivation can lead to a range of brain fog-like symptoms such as issues with short-term memory, attention, processing speed, and alertness, research shows.
Addressing sleep problems by improving your sleep hygiene like ditching devices before bed or creating a wind-down routine may help you beat fatigue so you can think more clearly the next day.
Sleep apnea , when you experience pauses in breathing during sleep, is another concern and can create disruptions that affect sleep quality, per the CDC.
A hallmark sign of sleep apnea is appearing to get enough sleep but still feeling excessively sleepy during the day. According to Wilhour, health concerns that can contribute to brain fog include chronic fatigue syndrome, anemia , depression, diabetes, mild cognitive impairment and dementia , and autoimmune conditions, among others.
Lagging focus, lacking understanding, trouble finding words, and poor concentration are all symptoms of brain fog in multiple sclerosis, and a brain-fog feeling can sometimes be the first symptom of the disease, per to the National Multiple Sclerosis Society.
Brain fog is also frequently found in hypothyroidism an underactive thyroid , for which 80 percent of people with the disease report fatigue, sleepiness, and frequent forgetfulness, according to research.
While these are just a few examples, proper treatment or management of these underlying conditions may help relieve the cognitive symptoms of brain fog. Health Conditions A-Z.
Several techniques may help Fueling for athletic power improve your concentration, Increase mental clarity with more research support than others. But Increaase methods work for different people, so it may help clarty try a range of techniques. Both attention span and concentration can vary for a number of reasons. Some people just have a harder time tuning out distractions. Age and lack of sleep can affect concentration. Most people forget things more readily as they age, and decreased concentration can accompany memory loss. We pair AI with the latest in human-centered coaching to drive powerful, lasting Carity and behavior change. Unlock performance potential at scale clarlty AI-powered Increase mental clarity growth journeys. Build resilience, well-being and agility to drive performance across your entire enterprise. Discover how BetterUp measurably impacts key business outcomes for organizations like yours. A demo is the first step to transforming your business. Meet with us to develop a plan for attaining your goals.
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