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How to Get Rid of Brain Fog and Feel Alive Again (Finally!)

brain fog brain health memory loss Nov 29, 2022
How to Get Rid of Brain Fog

Every day you wake up wondering if today the day is you’ll finally feel refreshed again. You peel yourself out of bed, put yourself together, and try to focus on what’s to come.

Sometimes you catch a few hours of clarity that give you hope. The fog feels less dense. Your mental energy is there after all. But the haziness hasn’t completely lifted, yet, making you wonder if you’ll ever feel like yourself again.  

And reminders of your brain fog are evident throughout the day. They show up when you’re trying to formulate your thoughts and ideas into clear sentences. Or stay focused on one task at a time. It takes you longer to process previously automatic information and it’s exhausting.

You go through the motions but by the end of the day, you’ve reached a level of mental fatigue that hinders you from wanting to do anything more than sit down on the couch.

Sound familiar?

You’re not alone.

As a holistic memory health coach for women, I see this often in my practice. Brain fog has become a way of life for so many women that it can be hard to distinguish what feels normal again.

But brain fog doesn’t have to be a permanent condition.

You can overcome it and finally feel like yourself again. It all begins with your lifestyle.

In this article, we will discuss:

  • What is brain fog
  • Symptoms of brain fog
  • Causes of brain fog
  • How to get rid of brain fog naturally

What is Brain Fog?

The term brain fog describes the sensation of slowed processing, difficulty focusing, and problems with memory, clear thinking, and reasoning.

It can quite literally feel like a thick layer of fog has settled over your brain, leaving you feeling mentally sluggish and cloudy.

Brain fog itself is not a medical condition but a collection of symptoms. Though, it can occur from other medical conditions or changes, which we will discuss later in the article. It can also be quite stressful and frustrating when you can’t think clearly.

Symptoms of Brain Fog

Brain fog symptoms vary from person to person and may include difficulty with cognitive functions including:

  • Focusing or paying attention
  • Poor memory and recall
  • Slowed information processing
  • Clearly expressing your thoughts, ideas, or feelings
  • Following instructions or keeping up with conversations

Brain fog is uncomfortable. You may feel like you’re constantly spacing out or unfocused. It can make it difficult for you to focus on daily tasks and interactions. It can also make you feel like a shell of yourself. For these reasons, it’s important to recognize a change and take steps to overcome it.

That begins with identifying what may be causing the brain fog in the first place.

Causes of Brain Fog

Several factors and health conditions can result in brain fog, some more serious than others. Causes of brain fog can include:

  • Sleep deprivation and fatigue
  • Stress and anxiety
  • Menopause or other hormonal conditions
  • Nutrient deficiencies
  • Stuck in a routine rut with little to no novelty in your days
  • Emotional trauma
  • Medications
  • Illnesses such as cold, flu, Covid19, etc.
  • Poor nutrition and dehydration
  • COVID-19 long haulers

Brain fog can occur from any of these causes, amongst others, or a combination of 2-3 of these causes. For example, increased stress at work may result in poor sleep, a change in your eating habits, and subsequent brain fog.

Similarly, many of these causes are temporary. For example, if you’re dehydrated and then experience brain fog, then drinking more water and rehydrating may resolve your brain fog.

Other causes, such as hormonal changes or anxiety may be harder to identify and more challenging to fix, though it is still possible to get back to clear thinking.

Download the Get Your Memory Back Starter Guide HERE.

How to Get Rid of Brain Fog Naturally

Living with brain fog does not have to be permanent. Here are simple, yet wildly effective, tips and tricks for how to get rid of brain fog so you can focus and think again.

Prioritize Sleep

Sleep is essential for your brain to clear out unhealthy toxins that contribute to brain fog. Aim for 7-9 uninterrupted hours of sleep per night so you can wake up feeling refreshed and focused. Not only will you feel more rested, but it will give your brain the time it needs to recharge overnight, clean out toxins and consolidate memories – all of which happen while you’re asleep.

Get Moving

Regular exercise can improve your physical, mental, and cognitive health. Especially when you’re feeling foggy. Lacing up does so much more than just keep you at a steady weight. Physical activity generates BDNF or brain-derived neurotropic factor, a powerful neurohormone that stimulates the growth of brain cells and enhances memory and focus.

Movement can combat age-related change, hormone imbalances, stress, and being stuck in a boring routine.

Go Outside

Getting outside in nature has been proven to reduce stress and anxiety. It’s also restorative. Time outdoors can distract you from stressful routines and improve your overall mood.

Aim to disconnect and step outside as much as possible throughout the day, even if it’s only for a few minutes at a time. Bonus: exposure to early morning light can improve your circadian rhythm for a better night’s rest.

Try New Things

Living on autopilot where you complete routines without having to think about them won’t help you break through the fog. You must stay mentally active and try new things.

Even simple routine do-overs can make a big difference, like completing your typical morning routine backward, taking a new route to work, or breaking away from your desk for a midday walk.

Novelty can not only combat your routine rut but also promotes brain growth.

Eat a Brain-Healthy Diet

A fast-food diet will result in a fast-food brain.

Try to replace processed foods with whole-food options. This is easier said than done, especially when you’re battling brain fog or crunched for time, but the rewards are worth it.

Many of my clients struggle with this at first, but with just a few tweaks, all of them report feeling more focused and mentally clearer by changing their diet.

Make Time for Mindfulness

Many of the memory-concerned women I work with feel overwhelmed and unable to find the time to take in the world around them.

The result?

Fogginess, cloudy thinking, and poor recall.

Which only adds to the overwhelm. Making time to not only take in the world around you but to process it can help combat brain fog in the long run. It will also give you the time and clarity to self-assess.

  • How are you feeling?
  • Has anything changed?
  • What’s helping and what’s not?

Allow yourself to tune in rather than push past what you’re feeling.

Click here to read:  How long does brain fog last?

Avoid Multitasking

Multitasking is a myth. What you’re doing is task switching which can drain your mental energy and lower your productivity even further.

And when you’re battling brain fog, that’s the last thing you need. Try focusing on one activity at a time.

Stay Socially Active

You don’t have to be a social butterfly to reap the benefits of friendship and engagement. Participating in social activities can improve your mood, memory, and cognition.

Even if you’re a complete introvert who would rather spend time on your couch alone than anywhere else, try to chat with a friend. Better yet, break up with your couch for an evening and meet them for dinner.

There is no substitute for social engagement and support.

Take a Multivitamin Daily

Many factors can contribute to brain fog, including nutrient deficiencies. Taking a quality multivitamin daily can help fill in nutritional gaps and supplement for vitamin and mineral deficiencies, helping you get back to clear thinking faster.

Be sure to research your options, as not all vitamins and supplements are created equal, and speak with your doctor before making any changes.

Seek Support if You Need it

If you suspect your brain fog may be related to depression or something more, schedule an appointment to see your doctor.

If you’re a woman battling brain fog and memory concerns and you’re looking for the right help and support to get back to clear thinking, I’d love to help you.

As a holistic memory health coach, I help women just like you overcome and prevent memory loss, so you can show up and be present in the life you’ve worked so hard to create, without second guessing yourself.

You can snag a spot on my schedule for a free consultation to review your concerns and learn how I can help.

Final Words on How to Get Rid of Brain Fog

If you’ve been dealing with brain fog for a while now (why else would you be googling it??) then it’s time to make a change. Seek support, prioritize sleep, get outside, and move your body and see what happens.

If nothing changes my friend, nothing will change. You’ve got this!

Click HERE to download the Get Your Memory Back Starter Guide FREE. I’ll share my 4-step formula to go from forgetful to focused, even if you’ve been struggling with it for years.

Questions? Contact Francine Here

Meet the Coach

Hey there! I'm Francine, a speech-language pathologist turned memory health coach with a passion for helping you overcome your memory problems.

In my practice, I help women just like you trade memory problems for confidence and clarity everyday so you can think clearly and remember easily, without constant self-doubt weighing you down. 

If you're struggling with poor recall and foggy thinking, you're in the right place and I want to help you!


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