Mental clarity skills -
For example, use the alarms on your phone, schedule reminders through a voice assistant, set up auto pay for your bills, and organize your meetings into a calendar.
This may help take away some of the stress associated with brain fog. For that reason, she recommends a low-inflammatory diet, which roughly means limiting or avoiding highly processed foods and red and processed meats, and sticking to a plant-based or Mediterranean-style of eating that emphasizes whole grains, fruits, vegetables, and healthy fats.
Brain fog may be one symptom of certain autoimmune conditions, Wilhour adds. For example, according to the Arthritis Foundation , people with rheumatoid arthritis often report feeling forgetful and unable to concentrate, and separately, anywhere from 40 to 80 percent of people with fibromyalgia and lupus may experience brain fog, per Duke Health.
One study on people with rheumatoid arthritis, and other research on people with multiple sclerosis, showed that an anti-inflammatory diet may help alleviate some of the symptoms of the diseases, including improved cognitive function. In addition, research shows evidence that a low-inflammation diet may be protective for brain health as we age, Wilhour adds.
The National Heart, Lung, and Blood Institute recommends minutes of moderate-intensity aerobic activity per week, for adults, to keep not only the heart in good shape but the brain, too. Research also shows that physical activity induces changes in the brain, such as an increase in gray matter and brain-derived neurotrophic factor, a molecule that plays a role in creating neural connections related to learning and memory, per MedlinePlus.
Memory, executive control, and attention may all get a boost when you work up a sweat. Plus, exercise is a great antidote to stress for many people, and as additional research shows , it builds up your cognitive reserves to help your brain become more resilient as you age.
Activities that stimulate and support your cognitive health include reading books, tackling crossword puzzles, playing games or instruments, and keeping updated on current events, among others. Like physical exercise, consistency is key. To maintain a regular practice, lean in to activities you find enjoyable.
Turning on some tunes can be another brain-tickling strategy. Listening to music has been shown to stimulate the brain and help with stress reduction and mood disorders, per research. Sleep helps keep you sharp. The Centers for Disease Control and Prevention CDC recommends that adults get at least seven hours of sleep per night.
Sleep deprivation can lead to a range of brain fog-like symptoms such as issues with short-term memory, attention, processing speed, and alertness, research shows. Addressing sleep problems by improving your sleep hygiene like ditching devices before bed or creating a wind-down routine may help you beat fatigue so you can think more clearly the next day.
Sleep apnea , when you experience pauses in breathing during sleep, is another concern and can create disruptions that affect sleep quality, per the CDC.
A hallmark sign of sleep apnea is appearing to get enough sleep but still feeling excessively sleepy during the day. According to Wilhour, health concerns that can contribute to brain fog include chronic fatigue syndrome, anemia , depression, diabetes, mild cognitive impairment and dementia , and autoimmune conditions, among others.
Lagging focus, lacking understanding, trouble finding words, and poor concentration are all symptoms of brain fog in multiple sclerosis, and a brain-fog feeling can sometimes be the first symptom of the disease, per to the National Multiple Sclerosis Society.
Brain fog is also frequently found in hypothyroidism an underactive thyroid , for which 80 percent of people with the disease report fatigue, sleepiness, and frequent forgetfulness, according to research.
While these are just a few examples, proper treatment or management of these underlying conditions may help relieve the cognitive symptoms of brain fog.
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Mental clarity is the ability to think clearly and process information quickly. When you have excellent mental clarity, you can better focus on the task at hand and get things done. Mental clarity and strength are crucial for accomplishing goals, solving problems, and making decisions. A healthy diet with foods like nuts, blueberries, and oily fish containing Omega-3 fatty acids can improve brain health.
Just like your body, it needs good nutrition to perform at peak capacity. A nutrient-dense diet promotes good mental clarity and energy levels. To keep your brain running efficiently, ensure that it gets the right nutrients through your diet every day. Here are some foods that can help:.
A bonus is these oils also have anti-inflammatory properties, which may help lower your risk of developing depression. A special note about omega-3s: Studies suggest they may help improve memory and thinking skills. You must get them through diet by consuming foods rich in omega-3s, such as fatty fish, nuts, and seeds.
Talk to your healthcare provider first. Also, eliminate ultra-processed foods, sugar, and refined carbohydrates. They cause blood glucose swings that cause brain fog, fatigue, and erosion of mental clarity. For mental clarity, you need to be in a good place mentally and have effective ways to manage stress.
There are a variety of ways to manage stress, but meditation can be another powerful tool for boosting mental clarity. Getting started with meditation is easy, too. Countless free resources are available online, or you can download an app that walks you through the process step by step.
Make sure you drink enough water throughout the day. Any drop in hydration levels can have an impact on mood, energy levels, and mental clarity.
The best way to prevent the effects of dehydration is to drink up! How much water should you drink each day? Most experts recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.
This is called the 8×8 rule and is easy to remember. You may need to modify this general guideline depending on your health status, diet, exercise routine, and climate.
For example, people who live in warm climates or exercise vigorously may need more than 8×8. On the other hand, if you eat a lot of hydrating foods, such as cucumbers and watermelon, you may get by with less.
Note the color of your urine. Distractions reduce mental clarity. External distractions are things that grab your attention from outside yourself, like notifications, emails, and other people interrupting you.
This type of distraction is more complicated because the sources are often hard to identify. Internal distractions come from within you, including procrastination, anxiety, lack of focus, or even discomfort hunger, fatigue, etc.
How much time are internal and external distractions costing you? What impact do they have on your ability to get things done? Think about ways to reduce or eliminate those distractions. Getting sufficient natural light throughout each day helps properly set your internal biological clock, which can help improve brain function and mental clarity.
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