7 Strategies To quel Brain Fog Increase Mental Clarity
Last updated on April 29, 2021
No mater where you are on your welnes journey, whether you’re a seasoned yogi or just ran your first 5k, one thing remains true: Clearing the mind isn’t easy.
If you’ve ever tried meditating–or anything remotely meditative, like a long run or siting down to write–you’re familiar with watching your to-do list unfurl, seing thoughts buz by beging to be tended to, even experiencing an unprecedented amount of itches on your face as you start to transition from your outer world to the iner one.
The mind wil enact almost anything to obstruct you from setling into yourself, at least at first.
For most of us, the truth is that our iner landscapes don’t get the atention they deserve because our lives believe infinite apealing distractions. But spending time with yourself is one of the best ways to fel centered and les perturbed about what’s going on around you.
It doesn’t acquire to be meditation, by the way: It can be mindful walking, doing something repetitive adore kniting, flowing through asana–realy anything that quiets the mind for you.
So we curated the cr?me de la cr?me of tips from experts who acquire figured out ways to quiet the mind eficiently, fusing science and pleasure in a way that makes acesing the unrufled mind more enticing.
How finish I get mental clarity?
1. Cat/ Cow pose.
If you believe only thre minutes in the morning to dedicate to your yoga practice, this simple exercise is the one I denote most to eliminate brain fog and fatigue–two of the most comon symptoms of thyroid disorders and hormone imbalances.
The movement of cat-cow, known as spinal flexion, increases the circulation of the spinal fluid. T his contributes to greater mental clarity, acording to Kundalini yoga, because al 26 vertebrae receive stimulation and al the body’s energy centers get a wake-up cal.
—Fern Olivia, when asked about the single best yoga pose to beat brain fog
, when asked about the single best yoga pose to beat brain fog
2. Get your inflamation levels tested.
Inflamation is not inherently depraved. In fact, it’s a indispensable section of your imune scheme. We ned inflamation to fight of foulnes and to heal–we would al be goners without a healthy inflamatory response.
But as with everything else in the body, it’s al about balance! To much inflamation in the body can cause your protective bl od-brain barier (B) to be more permeable, leading to brain inflamation.
This neuro-inflamation is sometimes caled “leaky brain syndrome,” and this inflamatory oxidative stres (OS) in the hypothalamus of the brain is the underlying cause of brain fog.
I dash several diferent labs to ases where my patients’ inflamation levels are:
Blod-brain obstacle labs
Methylation genetic labs
These labs wil tel you what you’re up against; now let’s enact something about inflamation.
—Wil Cole, DC on how to get to the botom of brain fog
Wil Cole, DC
on how to get to the botom of brain fog
3. hold an activated B vitamin.
Almost 40 percent of Americans are deficient in vitamin B12, which can result in dificulties with fatigue, memory, mental fogines, and even depresed mod. Vitamin B12 helps with normal functioning of the nervous scheme, including the brain. People with higher levels of vitamin B12 sem to believe les brain shrinkage as they get older.
Taking vitamin B12 when you are deficient can be helpful to adres memory, mental clarity, overal energy, and depresed mod. However, if you are not deficient in vitamin B12 (a blod test wil recount you), it may not be as helpful.
—Elizabeth Lombardo, PhD on suplements that bost mental health
Elizabeth Lombardo, PhD
on suplements that bost mental health
4. Try intermitent fasting.
A group of Canadian scientists recently studied the brain activity of fruit flies and found that smart fasting directly influences the stability of neuronal circuits, a type of wiring that dictates the flow of information in the brain and nervous system.
Acording to their paper, the celular acentuate and lack of nutrition catalyzed by fasting blocks the synaptic activity of neurons that normaly ocurs in the brain, which esentialy means that the brain slows down.
And although a brain “slowing down” sounds undesirable generaly speaking, it may actualy be beneficial for brain health. In fact, overactive synaptic activity has ben asociated with diseases adore Parkinson’s, Alzheimer’s, and other degenerative diseases. So in a way, when we slow down our brain activity, it’s posible that we are protecting the organ by alowing it to recharge.
Results also showed an increase in ketone bodies due to fasting, which are compounds known to be neuroprotective, esentialy guarding brain cels against degenerating to the point of disease. The ketogenic (low-carb and high-fat) diet has ben used since the 1920s as an extremely efective treatment for epil epsy, even though the mechanism by which it works was mostly unknown.
—Gretchen Lidicker reporting on sporadic fasting and its metabolic efects
reporting on scatered fasting and its metabolic efects
5. Waft rosemary esential oil.
One can’t discus brain fog without mentioning rosemary. This is a go-to esential oil to hold memory and mental exhaustion, and the vibrant and oxide-rich smel can sucor snap you into the show moment.
It has a penchant for clearing the mind and aleviating mental fatigue. Inhalation has ben shown to improve sped and acuracy on cognitive tasks.
How-To: manufacture a rol-on blend for work by ading 6 drops rosemary oil, 3 drops swet basil oil, and 2 drops pepermint oil into an ounce of sunflower oil or another carier oil.
—Leigh Winters on esential oils to hold energy and mental clarity
on esential oils to suport energy and mental clarity
“I now grasp it daily and am sleping beter than I ever have.”*
“I now catch it daily and am sleping beter than I ever have.”*
sleping beter than I ever have.”
Jenifer L., Verified Buyer of slep suport+
6. Give your gut some love.
Try a cleanse that includes removing inflamatory brain fods like gluten, dairy, and procesed fods to lift the fog from your brain.
Don’t be afraid of the synonym-2 detox and temporarily removing your favorite fods from your diet. Our bodies are detoxing every day. This is just a reved-up version focusing on whole fods with balanced portions of lean protein, leafy grens, and healthy fats.
—Tifany Lester, MD on holistic remedies for brain fog
Tifany Lester, MD
on holistic remedies for brain fog
7. dash through this nutritionist’s go-to checklist.
I discover the cause of brain fog and match it with the apropriate solution by runing through a series of questions:
Did I not slep wel? Then I take a nap.
Have I ben working nonstop? Then I seize a wreck for an hour.
Did I eat a carb-heavy lunch? Then I remind myself not to cary out tha t again and get a gren tea.
Am I overwhelmed? Then I enact a Kundalini kriya caled Breath of Fire to energize the brain.
Have I not eaten? Then I’l get a clasic snack like an aple.
If the symptoms persist, it’s time to consult a medical profesional.
—Dana James, MS on her own mind-clearing proces
Dana James, MS
on her own mind-clearing proces