Problem solved: brain fog
We all hate that furrowed-brow moment, when we can’t quite remember a name or a thought that just escapes us. These simple, expert-approved tips will help to keep your memory sharp.
Expert-approved tips to help
It isn’t a clinical condition, but doctors know what you mean when you say you have brain fog. “It’s one of the most common complaints I hear,” says neurologist Felicia Goldstein, PhD. Brain fog feels like forgetfulness, slow thinking, those “it’s on the tip of my tongue” moments, and difficulty concentrating. “It happens to all of us,” Goldstein says. It’s usually not reason for concern and is commonly caused by stress and lack of sleep. But chronic lapses in clarity could signal something beyond ordinary absentmindedness, such as a thyroid disorder, stroke, anaemia, diabetes, depression or Alzheimer’s disease. Try these doctor-approved tips for preventing and treating brain fog (and don’t, er, forget to talk to your doc if it persists).
PREVENT IT
EAT STAY-SHARP FOODS “I highly recommend the Mediterranean diet,” Goldstein says. In one study, adults who ate fish, fruits and vegies, nuts, beans, whole grains, and olive oil scored better on memory and attention tests than peers who ate less well. Salmon is rich in vitamin B12, essential for nerve function, and omega-3 fatty acids in fish may improve attention and processing speed in people with mild cognitive impairment. Antioxidant-rich produce, such as berries and green leafy veg, also support brain fitness.
GET MORE SHUT-EYE “Concentrating and maintaining attention are demanding, especially when we’re sleep deprived,” says brain health specialist Dr Jonathan Rosand. Keep a regular wind-down routine, and put down electronic devices an hour before bed— their blue light messes with production of the snooze-promoting hormone melatonin. If you are feeling weary, a 10-20 minute nap can clear cognitive cobwebs, too. BE ACTIVE Exercise will help keep you sharp: it increases blood and oxygen flow to the brain, improves sleep and lowers the risk of health problems that can cloud thinking. Aim for 150 minutes of moderate aerobic activity a week.
One study found that 10 minutes of low- to moderate-intensity stair walking boosted women’s working memory, attention, and reaction time better than a 50mg dose of caffeine.
TREAT IT
KEEP ENERGY FLOWING Avoid highly processed carbs that quickly spike your blood sugar, as these soon lead to an energy crash and feelings of fatigue. Rather, opt for carbohydrates with a low glycaemic index for long-lasting brain power. In practicality, that means simple swaps such as rolled oats instead of refined breakfast cereals, wholegrain bread instead of white, or a fresh piece of fruit instead of your 3pm trip to the biscuit jar. SNIFF ROSEMARY Preliminary studies suggest that the scent of rosemary essential oil can boost performance on mental math tasks. “I place great value on home remedies and encourage people to try them as long as there’s no evidence they’ll do harm,” says Dr Rosand. Breathing in citrus oil has also been shown to improve cognitive function as well as help relieve stress, which can clutter your brain and make it difficult to focus.
MAKE A DATE WITH YOUR GP If brain fog strikes suddenly, is worse than usual, or interferes with daily life, visit your doctor about it. You can ask for a blood panel that screens for diabetes, hormonal imbalances, and nutrient deficiencies. If you think medication is making you foggy, your doctor may adjust dosing or prescribe an alternative.