What a strange thing your body is doing

Brain Fog - What you can do about the fog in your brain

Brain fog, that fog in the brain that robs you of concentration, is a widespread phenomenon. You can no longer think properly, keep forgetting the simplest things and lose sight of the essentials.

There are several causes for this strange foggy feeling that you can easily fix to sharpen your mind again.

1. Brain Fog - the symptoms

In German, Brain Fog means "Brain fog“, Which explains the condition very clearly. It becomes general acceptedthat small sores in the brain this diffuse Create feelingThat just doesn't make you think clearly.

This is particularly affected limbic system, in which emotions and memories are processed. Consists here one Imbalance, for example through oxidative stress or one Undersupply of nutrients, the following symptoms can occur:

  • Difficulty concentrating
  • forgetfulness
  • confusion
  • lack of focus
  • fatigue
  • Mood swings
  • a headache
  • Listlessness
  • Disorientation

These irritations can only last a few minutes, or weeks, months or even years if the cause is not discovered and corrected.

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2. 9 common causes of brain fog

Brain Fog is not a medically defined term, but still a condition that many people know. Although the phenomenon is widespread, it does not mean that brain fog is normal. Rather, he is a Warning signal from the brainthat something off balance advised and should be resolved urgently.

This can be triggered by a lack of nutrients, but also by certain living conditions that are not good for the body and mind. The most common causes of brain fog are:

1. Diet

A unbalanced or completely wrong nutrition is one of the main causes for the brain fog. For example, if you empty carbohydrates or sugar eats, your insulin levels will be pushed up. Shortly afterwards, however, it sinks back into the basement, which can lead to a rapid drop in performance in the brain.

Around constant peaks to avoid, is a balanced, low sugar, for this nutrient-rich diet makes sense. In this way, the brain is adequately supplied with vital substances throughout the day and does not even sink into the fog. But too little high-quality fats in your food can weaken your mental performance.

Because that Brain exists about to 60 percent from fat - one looks at the dry matter without the water content. It will Brain insufficient about food WithOmega-3 fatty acidsprovidedit starts to break down by itself.

In order to maintain functionality, omega-3-containing foods should be on the menu on a regular basis. Good sources are, for example, nuts, coconut oil, fatty sea fish, eggs, avocados,Krill oil and vegan algae oil.

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2. Intolerances and allergies

But brain fog can also be a Reference to a intolerance or even allergy towards certain Food be.

Especially gluten is written in Suspicionto limit brain performance - not only in people with celiac disease. A study in South Tyrol found a connection between gluten intolerance and the occurrence of ADHD.

There was an unusually high proportion of people with celiac disease among ADHD patients. Correspondingly, there was an improvement in the behavior and performance of the subjects after a change in diet [1].

But maybe you also react to nuts, dairy products or certain types of fruit? Here you should watch closelywhether your concentrationto the eat certain products subsides. An intolerance to lectins can also trigger the brain fog.

Glutamate and artificial sweeteners such as aspartame or sucralose also have a negative impact on the brain in some people. If you're not already avoiding prepared meals with additives, now is the time to start.

3. Lack of fluids

Sometimes the cause of the brain fog can be so simple. Causes water shortage the typical Difficulty concentrating and can have major consequences even with a slight undersupply.

Because 75 percent of the total volume of the brain consists of water. This level should always be maintained in order to achieve optimal brain performance. Even with a minimal dehydration of 2 percent, the cognitive abilities are drastically reduced - this was found out by researchers at the University of Barcelona [2].

People tend to forget to drink regularly when they are under great physical strain or stress. in the Normal case should at least two to three liters per day be inside.

4. Nutrient deficiency

Even with the healthiest diets, nutritional deficiencies can occur, causing that foggy feeling in the brain. Among other things, you might be missing the following:

  • Vitamin B12: Vitamin B12 deficiency is more common than many think - not just among vegetarians and vegans. About 40 percent of people suffer from a vitamin B12 deficiency. One of the symptoms of this is persistent brain fog, which affects mental performance.
  • Vitamin D: Sunshine drives away the fog in the brain - this beautiful picture vividly describes the effect of vitamin D (contained in MOOD). With a balanced and healthy diet and exposure to the sun on the skin, you can ensure that you get enough of the vital vitamin D. But if the brain is not supplied enough with it, it can affect your mood and your immune system.
  • Omega-3: As mentioned above, the brain needs good fats to function. If you don't like to eat fish, you can get the important omega-3 fatty acids DHA and EPA through supplements (e.g. KRILL BOOSTor VEGAN OMEGA 3).
    Especially DHA is important for mental performance, because 30 percent of the brain consists of this essential omega-3 fatty acid. Regular intake of DHA can support your memory and concentration.
  • Rose root: Even the Vikings knew about the effect of rose root for mental strengthening. The medicinal plant stimulates the formation of the neurotransmitters serotonin, norepinephrine and dopamine and thus pushes your energy level and the ability to think. Rose root is, so to speak, a booster for your cognitive abilities and drives away the brain fog.
  • magnesium: Magnesium deficiency is more common than you might think. 75 percent of Americans alone are insufficiently supplied with magnesium.
    The deficiency manifests itself among other things through tiredness, concentration problems and reduced cognitive abilities - just brain fog. Since magnesium is essential for all body functions and metabolic processes, a deficiency should be prevented in good time.

5. Lack of sleep

Do you sleep too short, too restless and wake up more often at night? Or lie awake in bed for hours and cannot fall asleep? Then the cause of your brain fog is probably a lack of sleep.

Because if that Don't turn your brain off at night and can recover, it is the next day not fully efficient. During sleep, what has been learned is stored in the memory and is easier to access.

At the same time, the brain cells regenerate during a restful sleep phase. The better you sleep at night, the more power your brain can perform during the day. Even a restless night can have a massive impact on your thinking skills.

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6. Stress

It cannot be said often enough: Too much negative stress is not good for anything or anyone. If the stress is too high, all bodily functions get out of hand, which among other things lead to your brain becoming foggy and you can no longer think clearly.

By stress becomes in the body increased Cortisolpoured out, which in turn the Favors the formation of free radicalswhich in turn damage the brain cells.

If you want to clear your head in times of stress, they are suitable Relaxation techniques how Meditation and yoga. With regular practice, the brain fog will soon be blown away. Because by relaxing you can sleep better and keep the focus on the essentials.

7. Coffee withdrawal

You made up your mind to go on the daily coffee or black tea to dispense? Then it may be that you are under Withdrawal symptoms suffer. The brain fog is usually accompanied by headaches. The good news: Once your body gets used to the withdrawal, your mind will become clearer again.

8. Sedentary lifestyle

Sometimes there is simply not enough time to run regularly or to do enough exercise. Then brain fog can quickly arise because yours brain is at too little physical exercise insufficient blood supply.

Even a short walk in the fresh air can help to better supply the brain cells with oxygen and get them back on track. Extensive walks of 40 minutes three times a week can even do the whole increase cognitive performance.

This was found out by researchers at the University of Illinois in a study of older test persons who took regular walks for a year [5].

9. Environmental toxins

Whether outdoors or at home, your body can come into contact with a variety of environmental toxins. As much as you have perfected your self-optimization - this factor can only be difficult to turn off.

If you eat a balanced diet, get enough exercise, ensure an ideal work-life balance and still suffer from brain fog, it may well be that toxins such as formaldehyde or polychlorinated biphenyls (their use has been banned since 2001) the root cause are for it. For example, you can use Furniture, Carpets and Upholstery stuck.

Take home message: There are many causes for the brain fog, from food intolerances and nutrient deficiencies to sleep disorders and stress. If all causes can be excluded, health problems could trigger the brain fog.

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3. Conclusion - This is how you can treat your brain fog

Now you know the most common causes of the annoying fog in the brain and can go through your personal checklist. Maybe you should optimize your diet or are you getting too few important nutrients?

Or have you been a little too lazy to exercise lately? Do you have a lot on your mind at the moment and are you unable to clear your head because of that? Or do you roll from side to side at night?

Maybe there is a very simple solution to the problem. Even a minimal change in lifestyle can have a big impact on your mental performance. Go back to the fresh air more often, sit in the sun, optimize your diet and try to sleep better - then the fog in your head will clear.

Take home message # 3: Diet changes, restful sleep and exercise outdoors can drive away the brain fog.

You finally want to work fully concentrated on a task and no longer allow yourself to be distracted? With the right diet and the right methods, this can be done easily and easily. Every week in the BRAINEFFECT newsletter you can find out how you can outgrow yourself in the office and in sports. Subscribe and get started!

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4. Sources

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3184556/
[2] https://www.ncbi.nlm.nih.gov/pubmed/22855911
[3] https://www.ncbi.nlm.nih.gov/pubmed/1098982
[4] https://cognizin.com/studies/cognizin-citicoline-increases-brain-energy-atp-by-14-and-speeds-up-formation-of-brain-membranes-by-26-in-healthy -adults
[5] https://www.frontiersin.org/articles/10.3389/fnagi.2010.00032/full