Have you been feeling like you’re struggling with brain fog? Perhaps you’re experiencing foggy thoughts or a lack of clarity. Maybe you feel a bit disconnected, unable to think clearly, and your mind seems frazzled or fatigued.
It’s a common concern to feel like you’re constantly striving yet lacking the focus needed for each task. Sometimes, it can be challenging to differentiate between the tasks you need to accomplish each day.
Brain fog is something I’m noticing quite frequently in my clinic these days, especially among women who feel completely overwhelmed and constantly under pressure. The unrelenting stress can make it seem like we’re not coping mentally, and many people feel they lack the clarity or clear vision they once had, whether it was 10 or 20 years ago.
If this resonates with you, and you struggle with the myriad of tasks on your plate—be it your paid work, home life, kids, relationships, or all the other demands of modern life—you’re not alone.
These pressures can significantly contribute to the experience of brain fog.
Today, I want to share some tips and techniques to help you reduce and ultimately say goodbye to brain fog. Let’s explore some strategies to regain your mental clarity and focus!
Adaptogenic herbs
These herbs include Withania, Rhodiola, Lion’s Mane, Ginkgo, Bacopa (also known as Brahmi), and Rosemary.
These herbs have a reputation for supporting cognition and overall brain health.
If you’re struggling with brain fog, incorporating these herbs into your routine could be a beneficial step toward improving mental clarity.
So, what exactly are adaptogenic herbs?
They help the body cope with and adjust to stress, which is especially relevant in our fast-paced, demanding lives. By aiding in stress management, these herbs can significantly reduce brain fog.
They can help promote circulation to the brain and protect nerves from potential damage caused by chronic stress or other life circumstances. Moreover, some of these herbs may help protect against brain inflammation, which can exacerbate cognitive difficulties.
However, seeking qualified expert advice before using these herbs is essential, as individual needs and conditions vary. In my clinic, I often include these herbs in the tonics I prescribe, as they offer numerous benefits for combating brain fog and promoting overall health.
Consider incorporating adaptogenic herbs into your daily regimen.
They are available in various forms, such as supplements and powders. For instance, rosemary can be used as an essential oil, which can be applied to the skin to help enhance memory and cognitive function. Including these herbs in your lifestyle could be a natural way to help your body adapt and say goodbye to brain fog.
Probiotics
A wealth of information is available on their effectiveness and for a good reason.
Our gut is often referred to as our “second brain” because the microbes in our digestive system play a crucial role in the production of neurotransmitters. These neurotransmitters are chemicals in the brain that help with clarity, focus, memory, concentration, and mood.
The gut microbes produce up to 70% of the body’s neurotransmitters, significantly influencing our cognitive abilities and overall brain function.
Supporting a healthy balance of probiotics in the gut is essential.
Research has highlighted the benefits of certain strains, particularly from Lactobacillus, Lactococcus, and Bifidobacterium genera.
You can introduce these beneficial probiotics into your system through both dietary sources and supplements. A nutrient-rich diet feeds these beneficial microbes, enabling them to produce butyrate—a compound researched for its protective effects against cognitive impairment and mental fatigue.
Digital Detox
In our modern world, we’re often connected to various digital devices—computers, laptops, tablets, TVs. The constant exposure can lead to an overwhelming sense of overstimulation as our neural pathways become oversaturated. This impacts the brain as it stops responding effectively to neurotransmitters, contributing to mental fatigue.
I recommend setting aside specific times to relax and disconnect from your devices to combat this.
While avoiding screens altogether is challenging, especially given the demands of work and daily life, creating moments where you can unplug is crucial.
This break allows your brain to rest, reducing the constant neural firing caused by overstimulation.
Your brain will thank you for these moments of relaxation.
Whether it’s meditating, enjoying nature, or simply sitting quietly, these activities can help reset your mental state.
For instance, if you’re waiting for your children to finish school, resist the urge to check your phone; instead, take a few deep breaths and enjoy the present moment.
During walks, avoid looking at your phone and focus on your surroundings. And perhaps most importantly, establish a routine of disconnecting at least an hour before bed.
Using these suggestions can help reduce stimulation, promoting better sleep and overall mental well-being.
Incorporating a digital detox into your daily routine can significantly improve your mental clarity and reduce brain fog. It’s a simple yet powerful way to help your mind unwind and recharge.
Journaling
Writing things down can be incredibly helpful, especially for busy mums who often juggle a myriad of tasks. It’s easy for these tasks to swirl around in our minds, much like a hamster on a wheel, creating mental clutter and overwhelming us.
This mental clutter can lead to fatigue and make it difficult to think clearly or focus.
Journaling offers a way to declutter the mind and organise thoughts.
There are several ways you can incorporate journaling into your routine. You might consider keeping a gratitude journal, which helps you focus on the positives in your life. Alternatively, you could use a diary to outline your daily tasks, helping you stay on track and organised.
Think of journaling as a “brain dump”—an opportunity to get your thoughts out of your head and onto paper. You might find this especially beneficial at the end of the day. Instead of spending time on devices, write down your thoughts and experiences from the day.
Applying this practice can help decompress your mind, reduce the mental load, and potentially improve your sleep quality by preventing those thoughts from swirling through your brain all night.
Additionally, take a moment to acknowledge your accomplishments for the day and perhaps plan a to-do list for tomorrow.
By putting these thoughts on paper, you free up mental space, reducing the risk of feeling overwhelmed. Whether it’s a gratitude journal, a to-do list, or a daily diary, writing things down helps reduce brain clutter and, consequently, brain fog.
Remember, the more tasks and thoughts you try to keep in your head, the more cluttered and fatigued your mind can become. Journaling is a simple yet effective tool to help clear your mind and enhance your mental clarity.
These four valuable tips help you bid farewell to brain fog and regain mental clarity. We’ve discussed the benefits of adaptogenic herbs, the importance of probiotics, the need for a digital detox, and the power of journaling.
I’d love to hear from you if you found any of these insights beneficial. Please feel free to send me an email or ask a question.
If these tips have helped you, consider sharing this article with your friends so we can all work together to say goodbye to brain fog.
Thank you for reading, and here’s to a clearer, more focused mind!
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
