Clearing the Haze: Exploring Holistic Ways to Combat Brain Fog

We've all experienced it—the frustrating cloudiness that descends upon our minds, making it feel like our thoughts are moving through molasses. You feel sluggish, can’t concentrate or pay attention in conversations, can’t find your words, have to ask the same question over and over, and don’t even think about multi-tasking—Yep, sounds like brain fog. It’s like that clingy, annoying co-worker you just can’t kick to the curb. 

As a brain tumor survivor and copywriter in the brain health space, I’m here to tell you—I feel you! If your Brain Fog Friend (BFF) is compromising your productivity and overall well-being, let’s explore some holistic ways to break up with your BFF. 

1. Make Quality Sleep a Priority

Easier said than done, I know, but it all starts with a good night's sleep. To ensure you're getting the recommended 7-9 hours of sleep each night, establish a consistent sleep routine. Creating a comfortable sleep environment may even make you WANT to go to bed. Dark shades, white noise apps, and even comfy bedding can all help slumber come quickly. Crawling into bed at the same time each night may be a challenge, but given the chance, it can keep your Circadian rhythm stable. Just like you set an alarm to wake up, try setting your alarm for bedtime.  

It may seem like a Latte or Espresso is a great pick-me-up when that 2’oclock slump kicks in, but it may be doing more harm than good when you’re lying in bed with your brain running a marathon. Speaking of stimulants, that screen you're staring at—may very well be the strongest stimulant affecting your zzzz’s. Many medical studies have shown that the blue light-emitting beast, known as a cell phone, can shorten REM sleep. That’s where your bread and butter lives—in the deep sleep hours.  

2. Stay hydrated 

Dehydration can contribute to brain fog, so make sure you're drinking enough water throughout the day. Shoot for at least eight 8-ounce glasses of water every.single.day. If you’re prone to grabbing a fizzy soft drink, try flavored soda water instead. Soft drinks can actually have the opposite effect you’re looking for and dehydrate you even more. Caffeine-free herbal teas can be a delicious alternative as well. Some teas may tackle nausea, inflammation, and viruses. My go-to is Chamomile. Its calming effect checks off two boxes—sleep AND hydration. 

Remember, water is best, but natural-flavored, caffeine-free alternatives run a close second. So, drink up and cheers to better brain function. 

3. Healthy Meals and Balanced Nutrition

Brain Food is a real thing. A well-balanced diet rich in nutrients can help your brain stay healthy and happy. You know how your pet hovers over their food dish, and you can’t get kibble in it fast enough? And they’re happily wagging their tale, giving you puppy kisses after the nutritious meal they just scarfed down? That’s your brain on Brain Food. Happy and grateful. Fueling your brain and body with a variety of fruits, vegetables, whole grains, and lean proteins can be beneficial for cognitive function. Omega-3 fatty acids, found in fish and nuts, have a long list of benefits, but brain health is at the top. 

I know the healthy diet debate is a hot topic, so I suggest working with a naturopath or functional medicine expert to find the proper nutrition for YOUR brain. Some people don’t tolerate gluten, sugar, or dairy, so the traditional food pyramid might not be the right choice. So, get your hand out of the bag of chips and find what’s right for you.

4. Get Moving and Exercise Regularly

Physical activity is directly linked to improved cognitive function and mental clarity. You may find any and every excuse in the book to veg on the couch, especially when your brain is rebelling, but movement is movement. Aim for at least 30 minutes of moderate-intensity exercise a day 5 days a week. You don’t have to train for a marathon or triathlon—just go for a walk. If you don’t currently exercise, start small. Find an activity you enjoy and dive in as you gain strength and energy. I hate running or biking, but I love, love, love dancing—Wham bam, exercise AND fun. You’ll be more motivated to get moving if you’re enjoying yourself. Your brain will thank you, along with the rest of your body.

5. Man-Handle Stress

Stress is the Devil, am I right? Chronic stress can contribute to brain fog. If you’re constantly on overdrive, your brain might not be able to keep up, and just like you, it can crash and burn. Engage in stress management techniques such as meditation, even 10 minutes or so, deep breathing exercises, or yoga. Even delegating tasks can take some pressure off and alleviate stress. Taking breaks and making time for activities you enjoy are also critical to mental well-being. If you’re a control freak like me, talking with a professional may help you find the source of your stress and ways to attack it head-on. 

6. Be a Task Master

You’ve probably heard this question, “How does a mouse eat an elephant?” And the familiar answer is, “One bite at a time.” Not sure who to give credit to for that cute little quip, but the lesson is simple. Break tasks into manageable steps. Overwhelming tasks can contribute to brain fog and mental fatigue. When you look at a mountain, and it seems daunting just thinking about climbing it, turn your focus to your first step. Try breaking down your to-do list into bite-size pieces or more manageable steps. Finishing one task at a time can ease anxiety and mental fog. I am very visual, so it helps me to write and post each part. Just the act of crossing off a task can also give you a sense of accomplishment, motivating you to tackle the next one. As I said before, delegation can be your friend, so ditch the I-can-do-it-all mindset and let others help.  

7. Establish a Routine

This is short and sweet. Create a daily routine that includes set times for waking up, meals, work, and relaxation. Consistency in your schedule can help balance your internal clock and reduce mental fatigue. It’s inevitable that unexpected things are going to pop up, but they don’t have to derail you. It’s easier to slide back into the groove if you’ve set realistic expectations for your routine. 

8. Challenge Your Brain

Let’s Play! Engaging your brain with games and activities that challenge and stimulate can keep your mind sharp. Puzzles and word games may combat the brain fog and enhance cognitive function. If you don’t know where to start, there are websites out there dedicated to brain games that target increased brain power.  

When was the last time you sought out a new hobby? My hobby is writing, and the research that goes with it is a big boost for MY brain. Maybe you want to learn to cook, paint, or pottery. Better yet, kill two birds with one stone and learn something new and fun that gets you exercising.  I hear Pickle Ball is all the rage. Learning a new skill can increase neuroplasticity, but keep at it even if it’s difficult. The trick here is to do all of these things on a regular basis. Oh hey, here’s an idea—add them to your routine. 

9. Seek Professional Guidance

If brain fog continues despite your best efforts, consider consulting a healthcare professional.  My primary care doctor is a naturopath, and under her supervision, we worked together to put all these practices into place, along with supplementation. However, underlying medical conditions, medication side effects, or nutritional deficiencies could be factors that require a specialist. My one tip when it comes to seeking help—be your own advocate. Before you see the doctor, write down your questions, list your symptoms and medications, and convey how the changes affect your life. If this overwhelms you, consider taking a trusted family member or friend with you. A second set of eyes and ears can be helpful in recalling details of your visits, especially if your brain fog affects your memory. 

Reviving your mental clarity involves a comprehensive approach that weaves together various parts of your lifestyle. Experiment with these methods, listen to your body and embrace what works. Cognitive clarity and mental sharpness are waiting beyond the fog, and blue skies are on the horizon.