Have you experienced it?
I sure have, and the more I get overwhelmed or stressed out in my business the worse it gets!
It’s those times when you want your brain to be working optimally.
You want to move through tasks with ease.
But you just feel tired, confused almost, just “off” maybe kinda anxious or you just can’t focus or concentrate.
So what are some symptoms of brain fog?
Well, researchers from the Departments of Physiology and Medicine at New York Medical College Valhalla describe brain fog symptoms as “an interaction of physiological, cognitive, and perceptual factors.”
Some common symptoms usually include:
- low energy
- irritability and trouble concentrating
- forgetfulness or confusion
- low motivation, feeling hopeless or mildly depressed
- difficulty exercising
So what causes brain fog?
It’s likely that brain fog is at least in part caused by lifestyle factors that promote inflammation and changes to your hormones that determine your mood energy and focus; dopamine, serotonin and cortisol. In today’s world this is then exacerbated by stress.
I know for me, all of these below have at one time or another been the cause of my own brain fog. Especially number 3. The biggest reason I stay away from these is that they affect my ability to perform so much! I’m moodier, I can’t concentrate, I get tired and it just takes the edge of my own greatness.
If these are still in your diet is it doing the same to you?
Here are some of the most common lifestyle factors:
- Lack of sleep! – Seriously sleep is important and there are some great ways that you can hack your sleep to improve the quality even when you can’t increase the quantity.
- Micronutrient deficiencies – it’s really hard these days to get everything we need from our food and so micronutrient deficiencies are soo common but can really impact your brain fog.
- Sugar, alcohol and processed foods causing blood sugar spikes and exasperates cellular inflammation.
- Caffeine overdose – in some people coffee can actually improve concentration and focus as well as energy levels but in some people especially in higher doses it can have the opposite effect!
OK so if you are suffering with brain fog and desperately trying to power through each day?
The first step is hard!
So hard but seriously will have the biggest impact the fasted.
OK you probably know what I’m going to say.
Here are my top 5 actions you can take today to reduce brain fog.
1. Crowd out the sugar and processed foods with lots of colourful veggies! If you need tips or strategies on how to do this and get through the dreaded sugar detox symptoms reach out or join my facebook group and start a conversation.
2. Get some sleep. If you really can’t get any more sleep then move on to number 3. If you are watched game of thrones last night however get honest with yourself on where you are spending your time and whether you actually don’t have time for any more sleep.
3. The same TV comment goes for number 3 too. MOVE. If it’s 3pm, you can’t concentrate, you are tired and you are about to reach for coffee number 3, maybe try going for a quick walk first as exercise can totally help clear your mind and give you a fresh perspective.
4. Check your vitamin D and magnesium levels or try taking a supplement to see if it helps. According to Dave Asprey from the Bulletproof Executive magnesium taking at lunchtime can really help reduce the symptoms of brain fog. He suggests starting with between 300 and 600 milligrams a day.
5. Add in some superfoods that can boost brain health! Things like maca powder, spirulina, raw cacao and adaptogens like Ashwagandha can be amazing for your contraption and brain power. Ant-inflammatory foods like turmeric are great too.
To your health,
P.S. If you are struggling to lose weight or meet the health goals you want despite doing all “the right things” click below on my new free quiz to find out whats holding you back and what you can do about it. It may not be what you think ?