Mental fog: how to overcome mental fatigue
You've probably felt like this: confused, irritable, spatial, unable to focus on one thing. Brain fog can appear after an intense day or first thing in the morning and is a nuisance to a healthy, happy, and balanced life. Find out what causes brain fog, as well as some guided meditations to help you overcome mental fatigue and regain clarity and energy.
Feeling mentally confused and
moody can be daunting. Many factors can cause mental fatigue, from underlying
health conditions to lifestyle issues. Discover how you can eliminate it
through a few simple steps that allow you to clear your mind and feel better.
What is brain fog?
Brain fog is not a disease. It is
a symptom. According to WebMD, it is a "term used to define those symptoms
that can affect the ability to think." This mild cognitive impairment can
interfere with work, family life, or studies.
Brain fog can appear as a result
of illness, a particular lifestyle, or a change in body chemistry. It is common
in both healthy individuals and individuals with chronic conditions. To
overcome it requires an objective analysis of health, lifestyle, and current
situation.
Read more: Many people also
suffer from eye strain. Explore how to rest your eyes and overcome eyestrain.
How does it feel to have brain fog?
The definition of mental fatigue
is broad, as is the list of signs that accompany it. In this case, the symptoms
range from mild to severe. The main symptoms are discussed below:
- Lack of concentration and clarity
- Decision-making impairment
- I forget
- Irritability
- Lack of mental clarity
- Slower learning time
- Tiredness or low energy
On its own, any of these symptoms
can be exhausting. Combined, it can cause you to desire you're living behind a
blurred glass window, watching the planet pass but not having the ability to
completely participate. We are likely to forget the thread of a conversation,
to lose a common name in casual conversation, to feel like we should be
controlling simple everyday tasks, or to find ourselves increasingly frustrated
by our inability to remember a task that we had been planning for weeks.
In conclusion, mental fatigue is
a condition common to all. It is not relegated to the elderly or the sick.
Therefore, it is necessary to know that one is not alone in his experience with
these symptoms of cognitive deterioration.
Common causes of mental fatigue
Brain fog can occur as a result
of illness, a specific lifestyle, or changes in physiology. It appears when our
brain's resources are depleted as a result of an underlying problem; there is
an imbalance in the system and we have to adjust it to allow the brain to cool
itself.
Before we start talking about the
common causes of brain fog, we recommend consulting with a medical professional
to clarify the underlying cause of your mental fatigue. They will be able to
diagnose the cause and provide appropriate treatment.
Diseases that can cause brain fog
- Diseases that cause swelling can change the way the brain "talks" to the rest of the body, resulting in mental fatigue. For example, people with multiple sclerosis can suffer from a general brain fog that results in severe problems with memory, attention, planning, and language.
- Other inflammation-related conditions that can cause brain fog include autoimmune diseases, such as lupus, arthritis, and food sensitivities or allergies.
- Diabetes can also cause mental fatigue as it involves changes in the level of glucose in the blood.
- Chronic fatigue syndrome is a fatigue-related illness that can cause brain fog. The body is exhausted and the brain cannot function to its full potential.
- Other common medical conditions that can cause mental fatigue are anemia, migraines, dehydration, and hypothyroidism.
If you have been diagnosed with
one of these conditions, be sure to consult with your doctor about the best
method to treat brain fog.
Medicines or medical treatments that can cause mental fatigue
Drugs can also cause brain fog,
whether over-the-counter or prescription. Consult your doctor if, after taking
the medication, you feel mental fatigue. Major medical treatments, such as
chemotherapy or post-operative recovery, can cause brain fog. Its duration may
vary depending on the treatment and the recovery protocol.
The pregnant brain
The so-called pregnancy brain is
a condition similar to brain fog and common in many pregnant women. In these
cases, women in condition feel more forgetful and find it difficult to have
clarity of thought.
The pregnant brain can occur when
massive increases in progesterone and estrogen during pregnancy affect neurons.
Lack of sleep and a great reorientation of mental effort towards caring for the baby also divert the mind to other issues, leading to symptoms of mental
fatigue.
Lifestyle factors that promote brain fog
If your mental fatigue is not due
to an underlying physical change or medical condition, the cause may be due to
your lifestyle:
- Chronic stress overloads the body with cortisol. This weakens the immune system, raises blood pressure, and can cause mental fatigue and recurrent forgetfulness. Your brain can't focus when it's overly stressed ... and it can't stop either.
- Lack of sleep is another common cause. Most adults need 7 to 9 hours of good sleep (more on that below). If you are sleeping less, tiredness may be causing your brain to cloud.
- Processed foods are high, vitamin B-12 is low, or inflammatory foods can cause brain fog.
How to overcome brain fog
Be sure to talk to a medical
professional about your mental fatigue before you dive in before the brain fog
clears up, if your symptoms are severe, or if you suffer frequently. It can be
a symptom of an underlying disease.
Otherwise, you can read on to
learn some simple ways to clear that fog that clouds your mind. Natural
remedies and lifestyle changes can go a long way in preventing and eliminating
brain fog.
1. Have a sleep of the right duration and quality
Mental and physical exhaustion
can lead to everyday brain fog. Centers for Disease Control and Prevention
recommend 7-8 hours of sleep a night for adults. But between work, family, and
school it can be a challenge to achieve 8 hours of quality sleep. It takes the
body so long to feel rested due to multiple sleep cycles.
Healthy sleep habits, such as
going to bed at the same time each time, limiting screen time at night,
reducing exposure to light before bed, and setting a strict wake-up time,
improve sleep quality over time. It is also necessary to limit naps to less
then 30 minutes and reduce alcohol consumption before going to bed.
2. Manage stress
It is no secret that today's
lifestyle makes us feel stressed. You may want to read more about the effects
that being constantly too busy has on our health and well-being. Reducing
stress will give your mind, body, and brain time to rest and recharge.
At Insight Timer, one of our
favorite methods for reducing stress is mindfulness techniques. Scientific
studies show that mindfulness can help people deal with both clinical and
non-clinical mental problems, including stress.
Mindfulness meditation can help
reduce stress (and therefore brain fog) by bringing us to the present moment.
This meditation teaches you to perceive fluctuations in your mind without
getting emotionally involved in them, which can help you step back from
powerful emotions like anxiety and stress. It also teaches how to observe the world
"as it is," which allows for a calmer and less reactive headspace in
general while being less cloudy.
3. Eat healthy fats and foods to strengthen the brain
The brain requires a supply of
essential amino acids and fatty acids to produce the chemicals that make us
think.
Complete proteins like meat,
dairy, and fish provide an ample supply of essential amino acids to support the
brain creating hormones that end in a positive mindset. That said, you have to
be balanced about it. Eating too many red meat and high-fat dairy products
increases the level of saturated fat in the body, something researchers have
found to reduce memory and cognitive ability over time.
Healthy fats that contain omega-3
fatty acids are an excellent addition to a diet that wants to reduce brain fog.
They play a task within the barrier and in maintaining healthy cholesterol
levels. You can find omega-3s in supplements, olive oil, avocado oil, and
vegetable oil.
Lastly, be sure to eat foods that
reduce bloating to improve the brain's ability to clear the fog. Vegetables and
fruits that contain antioxidants that fight free radicals are a good starting
point. These include green leafy vegetables, berries, and spices like turmeric.
Make sure you get tested by a
medical professional if you have recurring brain fog that may be the result of
a food allergy or sensitivity. They will be able to diagnose and recommend an
appropriate protocol.
4. Consider supplementation
Brain fog can be the result of
low levels of vitamin B-12 or magnesium. Vitamin B-12 deficiency is common in
vegetarians and vegans, as dairy is the main source of B-12 in omnivores'
diets. One of the best sources of vegan B-12 is nutritional yeast or some other
B-12 supplement.
Magnesium can be another
deficiency that causes mental disorders. Its function is to help neuronal cells
transmit messages to the body. Researchers have shown that magnesium can
protect cognitive functions in Alzheimer's patients, for example. Adding a
magnesium supplement to your diet can help reduce brain fog.
5. Get enough exercise
Exercise stimulates the body to
supply hormones that improve brain health, mood, and energy. It can help
improve cognitive function, memory, and even the speed of mental processing,
especially in the elderly population.
The good news is that you can
start exercising simply and progressively. It's not about you becoming a
marathon runner overnight. Excess exercise can increase exhaustion and brain
fog. It's best to start exercising in a sustainable, lifestyle-compatible way.
Exercise provides a great
"mental break" when you've been sitting all day, whether it's driving
or at work. I've found that my brain gives me better ideas when I take a break
and go for a walk to the cafeteria.
Take a look at your schedule for
the day and add a stretch or a walk outside where you can. This will go a long way
in reducing mental fatigue.
6. Enjoy the outdoors
The last method to reduce
everyday brain fog is to spend time in natural spaces. Green spaces are related
to better physical and psychological states. Schoolchildren's brains develop
best when exposed to green spaces, so it is sensible that adults feel better
too.
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