Nutrition Remedies for Brain Fog: Say Goodbye to Cloudy Thinking

Brain fog is becoming an increasingly popular symptom in many of my clients. Time and time again, I hear about my clients’ struggles with brain fog or cloudy thinking. Many explain that they used to feel mentally sharp, but now they struggle to find the right words, recall basic information, and feel mentally drained. Does this sound familiar to you? There are many natural remedies for brain fog, including nutritional and lifestyle changes!

What is Brain Fog?

Brain fog is a term used to describe poor mental clarity.  It can affect your mental sharpness, memory, and focus. Additionally, it can lead to mental fatigue and/or stress. And, unfortunately, many American adults will experience brain fog at one point in their lives. 

It’s important to recognize that mental dysfunction, such as brain fog, can serve as a red flag for a deeper imbalance within the body (more on this below). Symptoms aren’t always physical, sometimes they present as mental or emotional issues.

Most Common Causes of Brain Fog

There is a long list of reasons behind the increase in brain fog over recent years. However, some of the most common causes of brain fog include:

• Chronic stress
• Nutrient deficiencies
• Undereating or malnourishment
• Blood sugar imbalance
• Lack of sleep
• Thyroid conditions
• Low estrogen or progesterone levels
• Low cortisol levels
• Depression and/or anxiety
• Gut imbalances

From shifting hormone levels to imbalances in the gut microbiome to stressful life circumstances, there are many reasons why brain fog might start or worsen. The key to improving brian fog is first understanding what’s causing it. By working with a functional practitioner, you can test and identify the specific cause of your brain fog!

Nutritional Remedies to Reduce Brain Fog

There are many natural remedies for brain fog, including diet and lifestyle changes.  Since diet and nutrition has lasting impacts on your hormones, gut health, blood sugar, sleep, and more, it’s no wonder nutrition changes are a top remedy to improve brain fog symptoms. Follow these nutritional remedies to reduce brain fog:

Consistent Meals– Eat regular meals (breakfast, lunch, dinner, and snacks) every 3-4 hours. Balance your blood sugar by prioritizing protein, fat, and fiber with every meal.

Nutrient Levels- The Standard American Diet is void of many essential nutrients, including vitamins and minerals. When brain fog is present, check for nutrient deficiencies. Common ones that can contribute to brain fog include:

Anti-inflammatory Diet– Eat more antiinflammatory, brain-boosting foods, such as blueberries, fatty fish (ie. salmon), leafy greens, avocado, and dark chocolate.

Lifestyle Strategies- In addition to making nutritional changes, implementing the following lifestyle strategies can improve your brain fog, too:

• Prioritize sleep and optimize your circadian rhythm.
• Manage mental, emotional, and physical stress.
• Engage in gentle exercise or movement daily.

If you are already practicing all of these strategies and still find yourself struggling with brain fog regularly, I highly recommend working with a professional who can help you dig deeper.