How to Reignite Your Spark: What Helps With Brain Fog?

aging brain hrt menopause Nov 05, 2024

What helps with brain fog? This is one of the most common questions I get — because brain fog hits in midlife like a really terrifying ton of bricks. You start forgetting names, or you pop into a room only to forget what you came in there for, and you panic, right? You wonder if you’re on the verge of developing dementia.

While many people, including doctors, dismiss brain fog as a harmless inconvenience, if you’ve ever experienced it…you know it’s so much more than that. And, it can be a sign that your metabolic health is compromised. So you cannot ignore brain fog when it happens. It’s NOT just a normal part of getting older.

Let’s explore what causes brain fog and the steps you can take to overcome it, including:

Key lifestyle adjustments to improve mental clarity and focus
Dietary and supplement recommendations for supporting brain health
Mindfulness and mental exercises that could reduce brain fog symptoms

Brain Fog Symptoms

Brain fog is a term often used to describe a range of symptoms that affect mental clarity, focus, and memory. It can feel like a mental haze, making it difficult to concentrate, remember details, or stay energized throughout the day. When you’re experiencing brain fog, you might struggle to find words, feel mentally exhausted, or have a hard time organizing your thoughts. Sometimes brain fog feels like an inability to focus on tasks — like your executive function is impaired.

Why Do I Have Brain Fog?

There are many potential causes of brain fog, ranging from everyday lifestyle factors to specific health conditions.

Common contributors include:

Poor Diet

Nutrient deficiencies, particularly vitamin B, can make you feel foggy.

Chronic Stress

High levels of stress can increase cortisol production, which disrupts focus and impairs memory. Stress literally eats your hippocampus and destroys your memory. (1)

Insulin Resistance

Insulin resistance is a major driver of brain fog. If you experience brain fog after eating, or you feel tired after a meal — insulin resistance could be at play.

Hormonal Imbalances

Menopause brain fog and perimenopause brain fog are real. Your sex hormones play a key role in your brain health, so once your hormones start changing, you can feel it in the way your brain fires.

Low testosterone in men can also trigger bouts of brain fog.

Sleep Deprivation

Sleep is everything. When you’re having trouble falling asleep and/or staying asleep the whole night through (again, thanks to insulin resistance and/or hormone imbalances) it exacerbates brain fog the next day.

Mental Health Conditions

ADHD, depression, anxiety, and other mental health struggles can certainly contribute to brain fog.

Environmental Factors

Air quality and exposure to toxins can also play a role in mental fatigue and brain health.

Substance Use Or Abuse

Yes, you can experience brain fog from weed and brain fog from alcohol, especially if you partake too often.

Allergies Or Food Intolerance

Food intolerances can exacerbate brain fog, as well as allergies or histamine intolerance.

In some cases, brain fog can be a symptom of an underlying health condition, like autoimmune disease, chronic fatigue syndrome, or thyroid issues.

If your symptoms persist despite lifestyle changes, it’s often a good idea to consult a healthcare provider to rule out underlying potential causes.

What Helps With Brain Fog?

While the causes of brain fog are varied, there are a few lifestyle things you can do to help combat brain fog.

Simple adjustments to your daily habits can provide the foundation for better mental clarity, focus, and overall cognitive health.

Sleep Quality

Restorative sleep is critical for brain function, memory consolidation, and focus. Poor sleep can lead to higher levels of stress hormones, which impairs mental clarity. To improve sleep quality, try establishing a consistent sleep routine, creating a relaxing bedtime ritual, and minimizing screen time before bed. Small changes like these can have a big impact on cognitive health.

For an in-depth guide to the best night’s sleep of your life, be sure to read this.

Exercise and Physical Activity

Exercise is one of the BEST ways to support your brain health. Regular physical activity increases blood flow to the brain and releases endorphins, which can improve mood and focus.

Studies have shown that physical activity can boost mental energy and even increase levels of brain-derived neurotrophic factor (BDNF). (2) BDNF is a protein in your brain that helps encourage neuroplasticity (the ability of your brain to grow and change). Higher levels of BDNF in the brain appear to be associated with better mood, memory, and cognitive function. (3)

This is why you work out. This is why you train. This is why I always say people who weight train are sharper.

Aim for at least 30 minutes of moderate exercise most days of the week to feel the cognitive benefits. My goal is to lift 2-3 X a week, plus get a sweat on most days of the week in some capacity.

And if you’re not strength training yet, why not? Grab my no-nonsense guide and get started here.

Stress Management

Chronic stress is a common trigger for brain fog, as it disrupts focus, memory, and even sleep patterns. Reducing stress levels through techniques like deep breathing exercises, meditation, or journaling can make a significant difference. Consider incorporating a few minutes of mindfulness practice each day to lower stress and improve mental clarity.

For a stress-reducing shortcut, be sure to check out Chill Pill.

Hormone Replacement Therapy

Low estrogen will definitely contribute to brain fog — big time. One of the most effective ways to address this head on? Hormone Replacement Therapy (HRT). I’m a big believer that most women NEED HRT as they age, especially when it comes to the potential brain benefits. (4) Studies suggest that if women begin taking HRT earlier, it’s possible that it’s protective for the brain. (5) But if they wait it's opposite. Personally, I’m a champion for using the smallest amount of estrogen and seeing if it helps your symptoms, especially brain fog.

I teach my students how to use HRT in combination with GLP-1s to rock their menopause experience in my course > check it out HERE.

Nutrition

Nutrition plays a critical role in supporting brain function, and the right foods and supplements can make a noticeable difference in reducing brain fog. By prioritizing a nutrient-rich diet, you can fuel your brain for optimal performance.

Your brain needs ample amounts of protein to make neurotransmitters.

This is why a balanced diet rich in nutrient-dense foods is essential for cognitive health. Load up on high-quality proteins, leafy greens, fatty fish, berries, and nuts. These all contain antioxidants and healthy fats that support brain function and reduce inflammation, which can contribute to brain fog. Incorporating these foods into your daily meals helps supply the brain with the nutrients it needs to stay sharp.

Supplements For Brain Fog

Certain supplements can support mental clarity and reduce symptoms of brain fog. Some of the most promising options include:

B Vitamins: B6, B9 (folate), and B12 are particularly important for brain health, as they support energy production and cognitive function. A B-complex supplement can help fill gaps if these vitamins are lacking in your diet. B vitamins are found most abundantly in animal proteins.
Magnesium: Magnesium deficiency is linked to brain inflammation, which in turn can lead to mental fatigue. (6,7)
Bacopa Monnieri: Traditionally used as an adaptogen, Bacopa also has a reputation for igniting attention, memory, and focus. (8,9) The active compound in Bacopa Monnieri easily crosses the blood-brain barrier, making it an ideal choice for cognitive support. (10)
Resveratrol: Found in grapes and berries, resveratrol is a powerful antioxidant that may help protect the brain from age-related decline. Studies suggest it could enhance mental clarity. (11)
Ginkgo Biloba: Ginkgo biloba has been shown to support memory and focus in people who haven’t developed dementia. (12) It’s a popular choice for those looking to improve cognitive performance and reduce brain fog symptoms.

Note: Always consult with a healthcare provider before starting new supplements, especially if you have existing health conditions or are taking medication.

If you haven’t experienced the magic of Brain Spark yet, be sure to check it out here, as it includes a whole host of brain-loving ingredients.

Mental Exercises to Sharpen Focus

When it comes to your brain, if you don’t use it, you lose it.

So engaging in mental exercises can be an effective way to reduce brain fog and boost cognitive performance. Just like physical workouts strengthen your muscles, mental exercises could help improve focus, memory, and clarity over time.

Mindfulness Practices

Practicing mindfulness, such as through meditation, deep breathing, or grounding techniques, helps reduce mental clutter and improves concentration. Even just a few minutes of mindfulness each day can lower stress, helping you stay present and focused. There are so many apps that offer guided exercises to make mindfulness easy to incorporate into your routine.

Memory and Cognitive Exercises

Stimulating the brain with cognitive exercises—like puzzles, crosswords, or memory games—can help keep your mind sharp. Reading, learning new skills, or taking up a creative hobby like painting or playing an instrument can also strengthen cognitive function and reduce symptoms of brain fog.

Digital Detoxing

Excessive screen time, especially without regular breaks, can lead to mental fatigue and contribute to brain fog. Implementing a “digital detox” by setting boundaries around device use can help. Try taking short breaks every hour, minimizing screen use before bed, or designating certain “screen-free” times during the day. These practices give your brain a chance to recharge and can significantly improve focus.

By incorporating these mental exercises into your routine, you can create habits that promote mental clarity, reduce distractions, and sharpen focus over time.

When to Seek Professional Help

While lifestyle changes and mental exercises can make a significant difference, brain fog can sometimes indicate an underlying health issue that requires medical attention.

If you experience persistent brain fog despite making changes to your diet, lifestyle, and mental habits, it may be time to consult a healthcare provider. Severe or ongoing brain fog could be a symptom of conditions such as chronic fatigue syndrome, depression, thyroid disorders, or autoimmune conditions. Other signs that may warrant professional support include significant memory lapses, trouble performing daily tasks, or mood changes.

A healthcare provider can run tests to identify potential causes, such as hormonal imbalances, nutrient deficiencies, or autoimmune markers. With a clearer understanding of what’s contributing to your brain fog, they can guide you in developing a tailored approach that may include medications, therapies, or targeted supplements.

Need help finding a great doc? Watch this helpful video guide.

Conquering Brain Fog In Midlife

Brain fog can be challenging, but making small changes can help you start to overcome brain fog and regain control over your cognitive well-being.

To recap, some of the best ways to address brain fog include:

Implementing lifestyle adjustments like improved sleep, stress management, and tons of exercise (start here)
Focusing on brain-healthy nutrition and adding beneficial supplements like Bacopa Monnieri and B vitamins
Incorporating mental exercises to sharpen focus and reduce mental fatigue

As you begin applying these steps, monitor your progress and make adjustments to find what works best for you.

References

Stay connected with news and updates!

Join our mailing list to receive the latest news and updates from Dr. Tyna.

Your information will NOT be shared.