Open Monday - Thursday 8AM-5PM

10 Tips for Managing Brain Fog and Getting Mental Clarity

We’ve all felt it. That nagging feeling that you’re forgetting something important, a word on the tip of your tongue that you just can’t find, or the inability to remember why you just walked into that room.

Brain fog can manifest in several ways, interfering with your productivity, straining relationships, and preventing you from completing everyday tasks. This mental cloudiness can take a serious toll on your quality of life.

If you find it difficult to concentrate for prolonged periods, struggle to make even decisions, or need more coffee to focus, you probably have brain fog. 

Brain fog is a condition that can include memory loss, cognitive impairment, an inability to focus, and more. We can help.

Do any of these symptoms ring true for you? Get help today. 

How To Manage Brain Fog

If you’re feeling fuzzy, confused, or unfocused, your brain is sending an important signal that there’s an imbalance in your body that needs to be addressed. The good news is that you can manage these symptoms and improve your mental clarity with a few simple lifestyle changes. 

#1 Reduce Inflammation

The first thing you should do to minimize brain fog is to remove any obvious sources of inflammation in your body. This is because inflammation is often the main underlying cause of your mental fuzziness. If inflammation is left untreated, it can impact your brain health, function, and mental wellbeing.

When it comes to reducing brain inflammation and brain fog, you will see the best results when you adjust your diet. A sugar-free and grain-free diet can be an excellent first step in removing inflammatory substances from your body.

#2 Get Your Stress Under Control

Reducing stress in your life will have a monumental impact on your health and your ability to think clearly. Stress is another main cause of brain fog. It can lead to mental fatigue and make it harder for you to think or focus. 

Relaxation techniques such as yoga, meditation, spending time with family, listening to music, and reading can combat stress and promote optimal brain function.

#3 Balance Your Brain Chemistry

If your brain chemistry is out of balance, you’re unable to think and feel your best. Countless things can affect your brain chemistry, from prescription medications to caffeine consumption.

Talk to your doctor about medications that could be harming your mental clarity and reduce your caffeine and alcohol consumption to get your brain chemistry back in check.

#4 Feed Your Brain

Eating the right foods can boost your brainpower and reduce brain fog. The brain thrives on healthy fats such as plant oils like olive and coconut oil, nuts and seeds like walnuts and pumpkin seeds, and oily fish like salmon. These healthy fats insulate and protect your brain’s neurons. They can even help prevent brain diseases like Alzheimer’s and Parkinson’s. 

Other foods that can help enhance your brain’s health and function are blueberries, leafy green vegetables, avocados, and whole grains.

#5 Heal Your Gut

Recent studies show that probiotics and gut inflammation significantly affect brain conditions, including brain fog. In many instances, healing a leaky gut has caused people’s brain fog to clear right up.

Leaky gut, or increased intestinal permeability, is exactly what it sounds like. A leaky gut means that tiny, microscopic holes in your intestinal lining are letting toxins leak into your bloodstream and eventually your brain. 

Some foods that make your gut happy and healthy include bone broths, fermented foods, yogurt, and even red wine (remember everyone is different and some could be sensitive to these foods).

#6 Increase Blood Flow to Your Brain

Exercise is one of the most powerful optimizers of brain function, so it’s essential to move your body! Daily physical activity increases blood flow to your brain, leading to improved memory and concentration. 

Daily exercise can change your brain. Studies show that it is one of the most effective ways to prevent and treat Alzheimer’s and depression. If you are not exercising, it is imperative for your brain that you start now. If you are dealing with brain fog, commit to moving every day, and you’ll see a difference in your brain.

#7 Get Consistent Sleep

Sleep is vital to every area of your health, and brain health is no exception. Sleep is when your brain rests and repairs itself. Inadequate sleep impairs your ability to learn or remember information. But when you consistently get at least 7 hours of sleep each night, your brain has the chance to recover from stress and reset your hormones. 

Trouble falling asleep at night? Try getting out in the sun during the day and turning off all electronics one hour before bedtime to maintain a natural circadian rhythm. If you are experiencing brain fog, the first thing you might want to examine is whether you are getting enough sleep.

#8 Stay Hydrated

Brain fog can be a symptom of dehydration. Studies show that being even a little bit dehydrated can have a massive effect on your brainpower, impairing attention and even short-term memory. 

Consistent hydration daily is necessary for good health. You should drink six to eight glasses of water each day. Carry a water bottle with you to remind yourself to stay hydrated.

#9 Challenge Your Brain

Exercising your brain is just as important as exercising your body. Learning triggers new neurons and helps keep your brain sharp, so things like crossword puzzles, learning a new language, or creative hobbies that actively engage your brain are key to fending off mental fuzziness.

#10 Do a Doctor Supervised Detox

Patients with symptoms of brain fog often have a high toxic burden. Anything from the clothes you wear to the cleaning supplies you use contains toxins. If these toxins build up in your body, they can cause confusion or disorientation. 

It’s imperative to minimize your exposure to toxins to remedy brain fog. Fasting, changing your diet, and drinking plenty of water can all help detox your body. 

How Functional Medicine Can Help Brain Fog

Brain fog is a functional impairment that affects your body’s attention span, memory, and even motor functions. But determining the root causes of brain fog is complicated. This is because brain fog is a functional symptom, meaning there are no known physical causes for it. 

Like most functional symptoms, brain fog is often the result of unhealthy lifestyle choices. And most functional symptoms respond best to lifestyle changes recommended by a functional medicine doctor.

A functional medicine practitioner will investigate the root causes of your brain fog to form a treatment plan that focuses on your biochemical individuality, diet, and lifestyle. These personal treatment plans consider how your brain fog affects your health and are tailored to your unique needs.

At Tri-Cities Functional Medicine, Dr. Joseph Radawi will assess your mental function by first screening for conditions causing your brain fog. These may include neurotransmitter or hormonal imbalances, such as low thyroid function, hypoglycaemia, diabetes, or a vitamin deficiency. He will also consider stressors in your life and your diet, exercise, and sleep patterns to get a whole picture of your health.

Ready to return balance to your body and resolve brain fog? Contact us today. 

Tri-Cities Functional Medicine is located in Johnson City, Tennessee, and serves patients throughout East Tennessee and into Virginia and North Carolina. These areas include but are not limited to: Washington County, TN, Sullivan County, TN, Carter County, TN, Greene County, TN, Knox County, TN, Bristol, TN, Holston Valley, TN, Tri-Cities, TN, Walnut Hill, TN, Elizabethton, TN, Greeneville, TN, Morristown, TN, Blountville, TN, Bluff City, TN, Kingsport, TN, Jonesborough, TN, Colonial Heights, TN, Limestone, TN, Knoxville, TN, Bristol, VA, and Abingdon, VA.