6 Ways To Banish Brain Fog

Feeling foggy, unfocused, and mentally drained? You’re not alone. Brain fog is a growing concern, especially as we age and inflammation levels rise. But the good news is that cutting-edge research and simple lifestyle adjustments can help clear the mental haze. From dietary tweaks and exercise to innovative therapies like tongue stimulation, explore six different ways you can boost mental clarity and banish brain fog for good.

Key Takeaways

• Chronic inflammation and hormonal changes, especially during menopause, are significant contributors to brain fog, but balancing hormones and adopting an anti-inflammatory diet can help.
• A Mediterranean diet, regular aerobic exercise, and reduced sugar intake are proven ways to improve mental clarity and reduce brain inflammation.
• Techniques like tongue stimulation and sage leaf extract show promise in enhancing neuroplasticity and mental performance.

Age Increases Your Risk of Brain Fog

When brain fog leaves you feeling sluggish and unfocused a large part of the time, it can make you irritable, disorganized, anxious, and fatigued. In fact, it can result in a very low quality of life.

Unfortunately, research into brain fog shows that the older you get, the more you’re at risk for this crippling condition. One reason is that our old “friend” inflammation is a significant cause of brain fog – and inflammation tends to increase throughout the body over the years.

According to researchers in England at the University of Birmingham, inflammation in the body – often accompanied by an overload of stress – is now causing millions worldwide to have problems staying mentally alert.

What can you do about it?

Let's look at six ways to banish brain fog by addressing many of the most common root causes:

#1 Balance Hormones To Relieve Brain Fog

For women specifically, going through menopause is a factor that contributes to brain fog.

According to researchers in Italy, the shift in hormones during menopause produces significant changes in brain tissue, including many that can contribute to brain fog. These can encompass disrupting how neurotransmitters are released. Menopausal hormonal changes may also reduce the efficiency of the mitochondria (energy-producing organelles) in neurons and accelerate the level of inflammation in the brain.³

In addition, Italian scientists point out that while hormone replacement therapy (HRT) may help with brain fog early in menopause, some studies have found this type of therapy may increase your long-term risk for Alzheimer's disease. They emphasize that more research needs to be done to determine precisely how safe – or dangerous – HRT is for the brain.

I also suspect they are talking about HRT which uses synthetic hormones rather than bioidentical hormones. I would not recommend the former.

#2 Eat An Anti-Inflammatory Diet

Embrace omega-3-rich foods like fatty fish. Research from Ohio State shows omega-3s can improve brain function and protect vital neural connections. Add Mediterranean diet staples - plenty of colorful fruits and vegetables - and you can better reduce inflammation naturally. Think of it as feeding your brain premium fuel instead of junk food. It's also essential to cut back on inflammation-causing processed foods and sugar. ⁴

#3 Move Your Body Daily

Even a simple walk can make a difference. Daily aerobic exercise isn't just good for your body - it stimulates the growth of new brain cells. European studies show that regular movement helps clear brain fog, even in people with chronic fatigue syndrome. Start small and build up gradually - your brain will thank you.

#4 Try Natural Remedies & Supplements 

Try Sage leaf extract, which has shown promising results on attention, focus, memory recall, and reasoning skills in clinical trials of young and older adults. Sage contains compounds that inhibit the breakdown of acetylcholine, a neurotransmitter crucial for learning and memory. Low levels of acetylcholine are linked to cognitive decline and brain fog. It's also packed with antioxidants like rosmarinic acid, which protect brain cells from oxidative stress and inflammation, two major contributors to brain fog. Finally, it reduces inflammation and enhances cerebral circulation, ensuring that the brain receives sufficient oxygen and nutrients, critical for mental clarity and focus.

That's why Green Valley Naturals formulated Advanced Brain Power with a clinically tested dose of Sage leaf extract, along with six other scientifically documented natural ingredients to wipe away brain fog and increase attention, focus and mental recall. 

#5 Manage Your Stress Levels

In their investigation, the British researchers found that underlying inflammation disrupts the "alpha power" of the brain — the brain's ability to stay alert and focused on what's happening around you in the here and now.1 That hinders your mental coordination and learning abilities. Practice stress-reduction techniques like meditation, deep breathing, or gentle yoga to help keep your mind clear. 

#6 Try Innovative Therapies 

For some cases of brain fog – particularly those linked to brain injuries – researchers are experimenting with a strange-sounding new therapy. They’re applying small amounts of electrical stimulation to the tongue, combined with physical therapy, to help the brain increase its neuroplasticity.2 The researchers believe this type of stimulation helps dispel brain fog by making neurons better able to create and maintain the neural networks that help the brain stay alert and learn and retain new information. A study at the University of Minnesota revealed how electrical stimulation to the tongue combined with the playing of certain sounds relieves sufferers of tinnitus, or ringing in the ears, by impacting the brain. The British study suggests tongue stimulation therapy may have even broader applications in brain health.

Seek Medical Support When Needed

 Some cases of brain fog, like those related to prescription drug side effects, Lyme disease, or other medical conditions, may require specific medical interventions. Don't hesitate to work with healthcare providers to address the underlying causes of your brain fog.

Summary

Brain fog, often linked to inflammation, hormonal changes, and lifestyle factors, disrupts mental alertness and quality of life. Researchers have identified effective solutions, including hormone balancing, adopting a Mediterranean diet, daily exercise, and cutting back on sugar while boosting omega-3 intake. Emerging therapies, such as tongue stimulation and targeted supplements, also show promise in clearing the fog and improving brain function.

Frequently Asked Questions

What is brain fog?

Brain fog refers to feelings of mental sluggishness, lack of focus, and impaired memory often caused by inflammation, stress, or hormonal changes.

Can diet improve brain fog?

Yes, adopting a Mediterranean diet rich in fruits, vegetables, and omega-3s while reducing sugar intake can significantly improve mental clarity.

How does exercise help with brain fog?

Regular aerobic exercise stimulates neuron growth and reduces inflammation, improving overall brain function and mental alertness.

What is tongue stimulation therapy?

Tongue stimulation therapy involves applying small electrical pulses to the tongue to boost neuroplasticity, which helps clear brain fog and enhance cognitive function

Are there natural supplements for brain fog?

Yes, supplements like sage leaf extract have been shown to improve memory and cognitive performance.