Brain fog, also called brain fog, is a widespread phenomenon that robs you of any concentration and obscures your view of what's important. You can no longer think clearly, forget the simplest things, and feel like you're wrapped in cotton wool.
First things first: You're not alone. Most of the time, there are harmless causes behind this strange feeling, which you can easily resolve to clear your mind again.
Table of contents
1. Brain Fog - the symptoms
Brain fog translates to " brain fog ," which pretty clearly explains the condition. It's generally believed that minor inflammations in the brain create this diffuse feeling that simply prevents you from thinking clearly.
The limbic system , where emotions and memories are processed, is particularly affected. If there is an imbalance here, for example due to oxidative stress or a lack of nutrients , the following symptoms can occur:
- Difficulty concentrating
- forgetfulness
- Confusion
- lack of focus
- fatigue
- Mood swings
- Headache
- Lack of motivation
- Disorientation
These irritations can last only a few minutes or can last for weeks, months or even years if the cause is not discovered and corrected.
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2. 9 common causes of brain fog
Brain fog is n't a medically defined term , but it's a condition that many people are familiar with. Although the phenomenon is widespread, that doesn't mean brain fog is normal. Rather, it's a warning signal from the brain that something is out of balance and needs to be addressed urgently.
This can be triggered by a nutrient deficiency, but also by certain lifestyle circumstances that are not good for the body and mind. The most common causes of brain fog are:
1. Nutrition
An unbalanced or completely unhealthy diet is one of the main causes of brain fog. Eating empty carbohydrates or sugar , for example, will cause your insulin levels to spike. However, they will drop again shortly afterward, which can lead to a rapid decline in brain performance.
To avoid these constant peaks , a balanced , low-sugar , yet nutrient-rich diet is a good idea . This ensures that your brain is adequately supplied with vital nutrients throughout the day and doesn't get lost in the fog. However, too little high-quality fat in your diet can also weaken your mental performance.
The brain is made up of approximately 60 percent fat —that is, dry mass without water. If the brain is not adequately supplied with omega-3 fatty acids through food, it begins to degrade itself.
To maintain proper function, omega-3-rich foods should be regularly included in your diet. Good sources include nuts, coconut oil, fatty fish, eggs, avocados, krill oil , and vegan algal oil .
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2. Intolerances and allergies
Brain fog can also be an indication of an intolerance or even an allergy to certain foods .
Gluten, in particular, is suspected of impairing brain function – and not only in those with celiac disease. A study in South Tyrol found a link between gluten intolerance and the occurrence of ADHD.
Among the ADHD patients, there was an unusually high proportion of celiac disease sufferers. Accordingly, after a change in diet, the subjects' behavior and performance improved [1].
Perhaps you also react to nuts, dairy products, or certain fruits? You should closely monitor whether your concentration decreases after eating certain products. Lectin intolerance can also trigger brain fog.
MSG and artificial sweeteners like aspartame or sucralose also have a negative impact on the brain in some people. If you're not already avoiding ready-made meals with additives, now would be the time to start.
3. Dehydration
Sometimes the cause of brain fog can be so simple. A lack of water causes the typical concentration problems , and even a small deficiency can have major consequences.
The total volume of the brain is made up of 75 percent water. This level should always be maintained for optimal brain performance. Even minimal dehydration of 2 percent drastically reduces cognitive abilities, researchers at the University of Barcelona discovered [2].
During periods of intense physical exertion or stress, it's easy to forget to drink regularly. Normally , you should drink at least two to three liters per day .
4. Nutrient deficiency
Even with the healthiest diet, a nutrient deficiency can occur that causes this foggy feeling in the brain. Among other things, you could be lacking:
- Vitamin B12 : Vitamin B12 deficiency is more common than many people think – and not just among vegetarians and vegans. About 40 percent of people suffer from a vitamin B12 deficiency. One of the symptoms is persistent brain fog, which impairs mental performance.
- Vitamin D : Sunshine clears brain fog – this beautiful image vividly describes the effect of vitamin D (contained in MOOD ). With a balanced and healthy diet and sun exposure on your skin, you can ensure you absorb enough of the vital vitamin D. However, if your brain isn't supplied with enough of it, it can affect your mood and your immune system.
- Omega-3: As mentioned above, the brain needs healthy fats to function. Those who don't like eating fish can get the important omega-3 fatty acids DHA and EPA through supplements (e.g., KRILL BOOST capsules orVEGAN OMEGA-3 capsules ).
DHA , in particular, is important for mental performance, as the brain is made up of 30 percent of this essential omega-3 fatty acid. Regular DHA intake can support your memory and concentration.
- Rhodiola rosea : Even the Vikings knew about the mental strengthening effects of rhodiola rosea. The medicinal plant stimulates the production of the neurotransmitters serotonin, noradrenaline, and dopamine, thus boosting your energy levels and cognitive abilities. Rhodiola rosea is, in a sense, a booster for your cognitive abilities and banishes brain fog.
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Magnesium : Magnesium deficiency is more common than you think. 75 percent of Americans alone are deficient in magnesium.
The deficiency manifests itself, among other things, in fatigue, concentration problems, and reduced cognitive abilities—in other words, brain fog. Since magnesium is essential for all bodily functions and metabolic processes, a deficiency should be prevented early.
5. Lack of sleep
Do you sleep too little, are too restless, and wake up frequently during the night? Or do you lie awake in bed for hours and can't fall asleep? Then the cause of your brain fog is probably a lack of sleep.
If the brain can't switch off and recover at night , it won't be able to function at its full potential the next day. During sleep, what we learn is stored in our memory and is more easily recalled.
At the same time, brain cells regenerate during a restful sleep phase. The better you sleep at night, the more your brain can perform during the day. Even one restless night can massively impair your cognitive performance.
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6. Stress
It can't be emphasized enough: Too much negative stress is good for nothing and no one. With too much, constant strain, all bodily functions become disrupted, leading, among other things, to your brain becoming foggy and preventing you from thinking clearly. Stress causes the body to release increased levels of cortisol , which promotes the formation of free radicals , which in turn damage brain cells.
That's why, in stressful times, try to distance yourself from the situation and instead treat yourself to some time off . Leander Govinda Greitemann is a speaker, author, and life philosophy coach. In his book " Unfog Your Mind," he explains what we can do to prevent stress and problems from taking over our everyday lives and the role our inner attitude plays in this. As part of our 2021 "No Stress Festival," we were able to secure Leander for an interview, which you can watch in the video below.
7. Coffee withdrawal
If you've decided to give up your daily coffee or black tea , you may be experiencing withdrawal symptoms . Brain fog is usually accompanied by headaches. The good news: Once your body adjusts to the withdrawal, your mind will also become clearer.
8. Lack of exercise
Sometimes you simply don't have the time to go running regularly or get enough exercise. This can quickly lead to brain fog, because your brain doesn't get enough blood flow if you don't get enough physical activity .
Even a short walk in the fresh air can help improve the oxygen supply to brain cells and get them back on track. Long 40-minute walks three times a week can even improve overall cognitive performance .
Researchers at the University of Illinois discovered this through a study of older test subjects who took regular walks for a year [3].
9. Environmental toxins
Whether outdoors or at home, your body can come into contact with a variety of environmental toxins. No matter how well you perfect your self-optimization, this factor is difficult to eliminate .
If you eat a balanced diet, get enough exercise, and maintain an ideal work-life balance, and still suffer from brain fog, it's quite possible that toxins like formaldehyde or polychlorinated biphenyls (their use has been banned since 2001) are the cause . They can be found in furniture , carpets , and upholstery , for example.
Take-home message: There are many causes of brain fog, from food intolerances and nutrient deficiencies to sleep disorders and stress. If all causes can be ruled out, health problems could be the trigger for brain fog.
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3. Conclusion - How to treat your brain fog
Now you know the most common causes of annoying brain fog and can go through your personal checklist. Perhaps you need to optimize your diet or aren't getting enough important nutrients?
Or have you been a bit too sluggish for regular exercise lately? Are you busy at the moment and can't seem to clear your head? Or do you find yourself tossing and turning at night?
Perhaps there's a very simple solution to the problem. Even a minimal change in your lifestyle can have a major impact on your mental performance. Get outside more often, sit in the sun, optimize your diet, and try to sleep better – then the fog in your head will clear up.
Take-home message #3: Dietary changes, restful sleep, and outdoor exercise can banish brain fog.
Do you finally want to work fully focused on a task without being distracted? With the right diet and the right methods, this can be achieved effortlessly and easily. Learn how to excel at the office and during exercise every week in the BRAINEFFECT newsletter. Subscribe and get started!
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4. Sources
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184556/
[2] https://www.ncbi.nlm.nih.gov/pubmed/22855911
[3] https://www.frontiersin.org/articles/10.3389/fnagi.2010.00032/full
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