How Can We Fight Brain Fog with Food?

Brain fog is characterized by confusion, forgetfulness, and a lack of focus and mental clarity. In general, brain fog makes it challenging for us to get through our daily activities and maintain meaningful connections with others. If we are struggling with brain fog, we can change our diet to experience a major improvement. A meal that contains complex carbohydrates, lean proteins, and colorful fruit is the most effective way to improve our mood, help us focus, and to fight brain fog you can take the best supplements for brain fog.

It Is Critical to Listen to Our Bodies 

We may not realize it, but when we feel sick, our head hurts, or our stomach hurts, that's our body's way of letting us know something isn't right. Some people have learned how to listen to their bodies. When something does seem awry, they go to the doctor to remedy the issue. Others will completely ignore what their bodies tell them and keep operating as if nothing is wrong. What started as a minor issue can quickly escalate into a serious and sometimes life-threatening problem. We should always prioritize listening to our bodies. 

Benefits of a Healthy Diet

If our diet lacks essential nutrients, it can hurt our ability to concentrate. Eating too much or too little can also interfere with our ability to focus. A heavy meal may make us feel tired, while too few calories can result in distracting hunger pangs. We should strive for a well-balanced diet full of a wide variety of healthy foods if we want our brains to work at their optimal level. Diet and exercise are types of natural ADHD supplements that can help us fight brain fog and help us focus.

Complex carbs from whole foods, such as sweet potatoes, rolled oats, beans, and quinoa, can enhance the availability of the feel-good chemical serotonin in our brains. Protein consumption (from foods such as fish, steak, chicken, turkey, tofu, beans, eggs, and plain yogurt) has been shown to be related to higher levels of dopamine and norepinephrine, which are brain chemicals that influence our mood, motivation, and focus. In addition, fruits and vegetables are high in vitamins, minerals, and antioxidants, which fuel our bodies while also increasing our levels of happiness.

Nutrients that Contribute to a Healthy Mood Include:

• Folate

• Iron

• Long-chain omega-3 fatty acids (EPA and DHA)

• Magnesium

• Potassium 

• Selenium

• Thiamine

• Vitamin A

• Vitamin B6 

• Vitamin B12 

• Vitamin C

• Zinc

Top Foods for Our Brains:

Avocado 

Avocados are rich in vitamin E, which has been shown to slow cognitive decline in the elderly. They also contain monounsaturated fats, which help improve the absorption of fat-soluble vitamins from foods like spinach, kale, and other leafy greens.

Blueberries 

Research shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions like Alzheimer's disease or dementia.

Dark Leafy Greens

Jam-packed with tons of vitamins and minerals, leafy greens offer a plethora of fatigue-fighting benefits. Because most greens (like spinach, kale, and collard greens) contain high levels of vitamin C and even some iron, they can help fight fatigue caused by iron deficiency. Also, leafy greens contain nitrates, which improve blood flow throughout the body. This not only benefits the brain but helps keep us awake.  

Celery 

Celery contains luteolin, a flavonoid antioxidant that protects the brain from inflammation, cognitive aging, and neurodegenerative diseases, and it can greatly enhance memory, learning, and spatial awareness. Other sources include radicchio, peppers, parsley, artichokes, juniper berries, and sage.

Cocoa aka Chocolate

Cocoa is high in flavanols, antioxidants that have been shown to help increase learning, improve memory, and boost overall brain power. Some studies show that the effect is greatly enhanced when combined with exercise. Other healthy sources of flavonoids include tea and red wine. This is a wonderful way for us to treat ourselves and help keep our brains happy. 

Eggs 

Eggs are loaded with choline, a type of B-vitamin that can enhance memory and cognition. It’s a component of phosphatidylcholine, a critical part of cell membranes, especially brain

cells. Beef, fish, asparagus, collard greens and Brussels sprouts are other nutritious sources of choline.

Nutritional Yeast

Nutritional yeast is high in folate, a B vitamin linked with healthy fetal brain development and overall cognitive improvement. Deficiencies can lead to neurological disorders such as depression, cognitive decline, and dementia. Additionally, nutritional yeast is an excellent source of vitamins B6 and B12, which are both important for brain health and memory performance.

Olive Oil

A staple of the Mediterranean diet, olive oil is known to protect memory and learning ability and reduce the risk of Alzheimer’s disease. These health benefits of olive oil likely come from vitamin E (which can also help boost immunity) and other antioxidants that work to neutralize and fight free radicals in the body and brain. Olive oil also provides anti-inflammatory benefits that can effectively fight illnesses throughout the body, including the brain. Lowering inflammation can help counteract fatigue, too.

Salmon

Salmon is rich in omega-3 fats, which many studies have linked to a reduction in age-related cognitive decline, protection against Alzheimer’s, and general improvement in cognition and mood. If we don't eat fish, walnuts, flax, and chia are also rich in alpha-linolenic acid, a fatty acid that the body can convert to omega-3 fatty acids.

Spinach

Spinach is high in lutein, an antioxidant that protects the brain from free radical damage and inflammation. People with mild cognitive impairment have been shown to have reduced lutein status. Boosting lutein levels has been shown to enhance learning and memory. Other high-quality sources of lutein are kale, chard, collards, and egg yolks.

Turmeric 

Turmeric contains curcumin, an antioxidant that may prevent the development and accumulation of plaque formations linked with Alzheimer’s. Studies show that curcumin can protect against cognitive decline and lessen impairment in traumatic brain injury, and it may even stimulate new brain cell production.

Yogurt

Yogurt contains probiotics, beneficial bacteria that keep the gastrointestinal tract healthy. Because about 90% of the body’s serotonin – a neurotransmitter that regulates mood and behavior – is made in the gut, it’s critical to keep the intestinal lining healthy. Studies also show that taking probiotic supplements may improve mental outlook and lower stress and anxiety levels.

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