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7 Ways to Manage Brain Fog

Dr. Zahid Rustam

2 min read

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Brain fog is defined as persistent mental fatigue, short-term memory issues, and problems with focus and concentration. While it commonly occurs in middle-aged and older individuals due to reduced sex hormone production, it can also affect younger people.

This doesn’t make it normal though, as prolonged brain fog can impair daily function, possibly even leading to dementia or Alzheimer’s. However, brain fog need not become a permanent part of your life. Here’s how you can easily overcome this mental nuisance:

1-Manage Stress:

Increased cortisol levels are a major fog-causing factor, and chronic stress and anxiety are some of the prime causes of this hormonal elevation. Daily stress can be greatly reduced by not bringing your work home.

Try to achieve maximum productivity in-office during work hours. You can also use specialized productivity apps for this.

Also, practice de-stressing exercises like yoga and meditation and try using stress balls. You can also try listening to classical music which helps lower blood pressure, slow heart rate, relieve distress, and boost self-esteem; making it highly effective for stress relief.

2-For Menopause:

While menopause-induced brain fog is mostly mild and gradually resolves with time, for women with severe cognitive impairment, Menopausal Hormone Therapy (MHT) may be effective. This involves taking low-dose artificial estrogen or combining it with progestin to balance hormone levels and resolve fog symptoms.

3-For Underlying Medical Conditions:

Brain fog treatment often relies on addressing the underlying causes. For instance, anemia-induced brain fog may be resolved with iron supplements and an iron-rich diet, or fogs due to high blood sugar may improve with adequate diabetes control.

For chronic autoimmune disorders that affect the immune system to cause neural damage, doctors may prescribe corticosteroids or anti-inflammatory medications to prevent a recurrence.

4-Sweat It Out:

All forms of exercise help defeat the fog by improving blood and oxygen supply to the brain via blood vessel expansion. However, running provides the most benefit, as it increases cell growth in the hippocampus, aka the brain’s memory center.

All of this boosts physical and mental performance, as well as cognitive flexibility (ability to switch between two different concepts or thinking about multiple concepts simultaneously). Aim for at least 30-40 minutes for improved brain health.

5-Sleep Better:

Aim between 6.5-9 hours of quality daily sleep to promote optimum brain function. You can do this by setting and sticking to a regular sleep/wake schedule, and establishing a daily bedtime routine. Also, refrain from drinking stimulating caffeine and alcohol after lunch to allow your body and brain to settle until bedtime.

6-Smart Eating:

Increase your vitamin D and B-12 intake (which are often reduced in most people with brain fog) via fatty fish, fortified cereal and dairy products, beef and beef liver, eggs, etc. Moreover, increase protein intake through chicken, turkey, eggs, broccoli, and yogurt, among others, to maximize neurotransmitter production (chemicals used for brain-body communication).

Also, regulate your meals; have a full, healthy breakfast, a light lunch, and small dinner at similar times daily.

7-Other Lifestyle Adjustments:

  • Avoid cell phone distractions while working, and limit your leisure internet time to improve focus and concentration.
  • Try solving brain puzzles like crosswords and memory games on a regular basis to strengthen brain power.
  • Eliminate and prevent mental confusion by quitting smoking and drinking, as they increase the number of free radicals that cause inflammation and damage brain cells.
  • Our bodies synthesize most of the daily required vitamin D from sunlight. So aim for at least 30 minutes of direct sunlight exposure daily to ensure optimum vitamin D levels. Try a far infrared sauna if you live in a cloudy climate.

No-one should have to live with a brain fog. The condition can be easily treated through either home remedies and lifestyle adjustments, or by addressing the underlying cause; as it is usually a symptom of another condition. Consult with your if you experience any sudden cognitive issues for accurate diagnosis and treatment.

You can also book an appointment with a top Neurologist in Lahore, Karachi and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your neural concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Zahid Rustam - Author Col. (R) Dr. Zahid Rustam is among the Best Rehab Medicines in Islamabad. Dr. Zahid Rustam completed his MBBS from Army Medical College and pursued his further education in the UK and USA. Recently, Dr. Zahid has Earned qualification of FIPP WIP USA which is the only recognised Post graduation degree in Interventional pain practice. He is one of only 6 physician in pakistan to earn this Degree.
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