How to combat brain fog and restore mental clarity

Ever found yourself in the middle of a conversation and… poof! Your brain goes blank? You know what you want to say, but the words just freeze. It can feel frustrating and even make you doubt your sharpness. If this sounds familiar, you might be experiencing what experts call ‘brain fog.’

Brain fog isn’t a medical condition but a symptom that leaves you feeling confused, forgetful and unable to focus.

It’s like your mind is buffering, stuck in a loop while you wait for it to load; not exactly ideal when life’s demands are piling up. But don’t worry, there are solutions to help you regain clarity and improve concentration.

Think of brain fog as your brain’s way of signalling overload. It can be triggered by overworking, lack of sleep, stress, poor nutrition, food sensitivities or allergies, underlying health issues such as migraines, chronic fatigue syndrome or ADHD and spending too much time on screens.

On a cellular level, brain fog may result from high inflammation and hormonal imbalances that affect mood, energy and focus.

According to the Oregon Health & Science University (OHSU), these factors disrupt your brain’s normal functioning, leaving you feeling stuck.

If you’ve been dealing with brain fog, you might notice signs like difficulty concentrating, struggling to find the right words, forgetfulness, mental fatigue or feeling confused and overwhelmed by even simple tasks.

Planning, organising and multitasking can also become a challenge. The good news is that while brain fog can be frustrating, it’s not permanent. With the right lifestyle changes, you can clear the fog and get back to feeling like yourself.

1. Make sleep your superpower: Aim for 7-9 hours of uninterrupted sleep each night. Sleep is your brain’s time to reset.
2. Stay active: Physical activity, especially strength-based exercises, boosts brain health and reduces inflammation.
3. Eat brain-healthy foods: Increase your intake of omega-3 fatty acids (found in fish, walnuts and flaxseeds) and follow a heart-healthy diet like the Mediterranean diet.
4. Stress less, smile more: Practice mindfulness or meditation to keep stress levels in check.
5. Stay social: Keep your mind sharp by engaging with friends, learning new skills or challenging yourself with puzzles and games.
6. Limit screen time: Take regular breaks from screens to avoid mental fatigue.
7. Stay hydrated and nourished: Drink plenty of water and make sure your diet is packed with vitamins and minerals.

Brain fog doesn’t mean you’re losing your mind, and it’s not dementia. It’s often your body’s way of saying, “Hey, I need a break.”

By making small but impactful changes, you can boost your mental clarity and feel like yourself again