Brain fog every day? Try these tips for more emotional clarity

If you’ve ever felt the fog of the brain, you know that it can wrench you into everything from your mood to your ability to concentrate and get your work done to your motivation. And that brain fog is the result of all the stress of the last two-plus years (we’re looking at you, the epidemic) or the result of chronic covid symptoms, if you regularly experience brain fog, chances are you’re ready to stop it — and better focus and mental clarity. Move your day forward with feeling.

But how, exactly, would you do that? Here are some strategies you can use to clear the brain, increase mental clarity, and make you feel more focused, energetic, and motivated throughout the day:

Increase your water intake

Studies have shown that even mild dehydration can lead to cognitive impairment, including caution – one of the symptoms of cerebral palsy. Conversely, research has further found that proper hydration positively affects cognitive function – so, if you want to lose brain fog and increase mental clarity, what is one of the best things you can do?

Make sure you are drinking enough water.

The general rule of thumb for staying properly hydrated is to drink eight eight-ounce cups of water per day, or a total of 64 ounces.

If reducing eight glasses of water seems irresistible, you can also hydrate through your diet. “Eat more watery foods like cucumber and watermelon,” said Dr. Annie Kader, a physical therapy and holistic health and fitness instructor.

Eat for mental clarity

The foods you eat play a major role in how you feel – including whether you feel foggy or clear in the brain.

So, what if you want to feel more emotional clarity? Start by reviewing your diet.

Eating lots of processed, high-fat and / or high-sugar foods throughout the day? “High-fat and high-sugar foods are more difficult for your body to process and can contribute to brain fog,” Kader said.

If you want to increase mental clarity, switch to processed, high-sugar and high-fat foods for a more complete diet.

“Concentrate on as many nutrient-dense foods in your diet as possible – nutrient concentrations that are close to their natural state, that are packaged, processed and have no expiration date,” Kader said. “Think of vegetables, fruits, lemons, whole grains, beans and meat.”

Because brain fog can also be caused by malnutrition (for example, a 2013 study found that eating more protein and increasing body iron can increase concentration, memory, and overall cognitive performance), you may want to include as many whole foods as possible in your diet. “Eat as many different types of fruits and vegetables as possible in your diet to ensure adequate amounts of phytonutrients, vitamins, minerals and macronutrients,” Kadar said.

“Avoiding food can often lead to brain fog, difficulty concentrating, and low overall energy,” Lawrence said. “[Eating] Breakfast and lunch at least 5 hours a day has helped many of my clients think more clearly and gain more energy during the day. “

Prioritize exercise

Exercise is essential to improve mental clarity; Research shows that regular aerobic exercise actually increases the size of the hippocampus, the area of ​​the brain associated with memory and learning.

So, if you want to get rid of the brain fog and feel mentally cleaner, you need to prioritize exercise.

The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity – so if you want to see an improvement in your mental clarity, these criteria are a great place to start.

In addition to a regular fitness routine that raises your heart rate (such as a regular jug ​​or gym trip), you should aim for more movement throughout the day, especially if you have a job where you are at the desk all day. .

“If you have a desk job or a sitting job, aim to stand and walk around at least once an hour,” Kader said. “It helps with blood flow and strength and helps reduce pain in the lower back and buttocks.”

Improve your sleep hygiene

Another common cause of brain fog? Not getting enough high quality sleep.

“Brain fog is closely linked to sleep deprivation because sleep deprivation affects our ability to think and focus,” said Dr. Po-Chang Hu, a medical expert at SleepingOcean.com. “Sleep slows down the thought process and reduces reaction time. In addition, lack of sleep can have a negative effect on one’s memory. Research also suggests that sleep problems make it harder for brain cells to communicate with each other, usually leading to mental retardation. “

If you want to get rid of brain fog and increase mental clarity — and you suspect it may have something to do with your sleep পেতে getting more and / or better sleep is a priority. And to do that, you need to improve your habits around sleep, also known as sleep hygiene.

A great place to start your sleep schedule. “Set a specific sleep schedule and follow it consistently,” Hsu says. “It means going to bed and waking up at about the same time every day – even on the weekends.”

Entering a regular schedule “gives the brain and body more rest, deeper sleep, because it is easier for the brain to follow a stable circadian rhythm when sleep patterns are consistent,” Hu said.

In addition to going to a more regular sleep schedule, other ways to improve sleep hygiene (and mental clarity in the process) include avoiding caffeine after 12 noon, avoiding screens before bed or within two hours (screens emit blue light that can disrupt your body.) Normal sleep cycle: This is also known as your circadian rhythm), and a relaxing event before going to bed (such as taking a bath or drinking a cup of hot tea) signals your brain and body that it is time to go to sleep.

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