Foods That Help Banish Brain Fog
Do you ever feel yourself daydreaming about nothing or drawing a blank about something you should know like the back of your hand? That lack of clarity and those feelings of confusion and forgetfulness are called brain fog. More than 600 million people worldwide suffer from it and one in four people report it as a symptom of "long Covid" (via CNBC).
According to researchers at Bangkok Hospital, brain fog is caused by certain lifestyle conditions that are very common in the modern world, such as overworking, a lack of sleep, increased stress, electromagnetic radiation from computers and cell phones, and a poor diet. These cause high levels of inflammation and hormonal imbalances that throw your whole system off.
So how does one combat brain fog and get back mental clarity? Nutritionists suggest your diet might be a cure as it directly affects your emotions, brain health, energy levels, and ability to focus (via Healthline).
Fatty fish is great brain food
Omega-3 fatty acids are some of the best fats for your health because they are directly linked to helping your brain function better and stabilize your mood (via Great Lakes Neurology). Because your body does not produce these fats on its own, it's even more vital to incorporate them into your diet.
Fish are a good source of Omega-3 fatty acids, according to Great Lakes Neurology. When it comes to choosing your fish, however, it's important to be selective. For example, farm-raised fish tend to have more inflammation-causing omega-6s and less of powerful, anti-inflammatory omega-3s. For the greatest benefits, stick to wild-caught Alaskan salmon, albacore tuna, and rainbow trout, and stay away from farm-raised tilapia, catfish, and bass.
Avocados and coconut oils are healthy fats
Low-fat diets have not only created paranoia around fat consumption but also ignore the fact that healthy fats are necessary for a healthy, high-functioning brain. In fact, the brain is made up of 60% fat, so you can imagine what you'll need to fuel it (via Synergy Health Associates). Foods like avocados, coconut oil, and certain kinds of nuts all have healthy unsaturated fats. Adding them to your diet can reduce high blood pressure, which is known to contribute to cognitive decline, according to the National Institute of Aging.
Dark, leafy greens prevent cognitive decline
An abundance of refined carbohydrates like sugar and high fructose corn syrup can lead to impaired judgment and fatigue, among other things (via Synergy Health Associates). If you're experiencing an overload of confusion or fogginess, you may want to start replacing the sugar in your diet with dark, leafy greens like spinach or kale. A 2018 American Academy of Neurology study showed that at least one serving of greens daily can slow cognitive decline and contribute to better overall brain health.
Dark chocolate improves cognitive function
If hearing the effects of processed sugar was a bummer, we have good news for you. Dark chocolate happens to be very nutritious and beneficial to brain health. In a 2020 study published in Nutrients, researchers found that "daily cocoa intake may provide young adults with a better cognitive performance in verbal learning, memory, and attention."
The caffeine in dark chocolate also acts as a stimulant, which means it is a great snack to have on hand to temporarily offset brain fog (via Healthline). Just be sure to choose a bar with a high percentage of cocoa, rather than sugary milk chocolate.
Nuts are superfoods for the brain
Ever wonder why walnuts look like brains? Well, studies show that walnuts are a top option for brain health. Due to their significant amounts of fatty acids, vitamins, and minerals, they have been proven to improve learning, memory, and concentration while simultaneously lowering anxiety (via Vermifood). Sounds like a dream snack if you ask us.
Other nuts and seeds known to improve brain function include almonds, pumpkin seeds, hazelnuts, and peanuts. If you struggle with brain fog often, make an energizing nut mix that includes your favorite nuts, dried fruits, and pieces of dark chocolate. You'll be surprised at how quickly any cloudiness dissipates.