If you want to reclaim your focus, memory, and joy, you are not alone. Good news, because the symptoms and physical conditions identified (brain fog, obesity, fatigue and sugar addiction) are manageable. Brain fog is not an irreparable condition; rather it’s a side effect of modern-day living.
Many of the foods we eat and the habits we have do not support the balanced function of our bodies, so in turn our brains do not receive sufficient nutrients to support brain health. We no longer get what we need in order to produce essential brain chemicals that keep us energized, calm, focused, optimistic, and inspired.
Since we are living longer – over the long term, our choices could lead to long-term health problems, like dementia, Alzheimer’s disease, depression, and anxiety. Sadly, if you look at the way most of us live, it seems almost as though we’ve chosen a lifestyle deliberately intended to undermine the natural balance of our physical systems, brain chemistry and our health. Sugar, processed foods, stress and inactivity don’t just lead to belly fat; they damage the brain.
The Root: Link between Brain Fog and Toxic Inflammation
There is definitely an underlying commonality between most of the people suffering with mental health concerns like brain fog: Inflammation caused by the toxins in the environment that are introduced and stored in the body.
We hear the term “inflammation” a lot when dealing with chronic health conditions. What is inflammation exactly, and how can it cause problems with your brain? Inflammation is normally a healthy response. For example, when you hurt your knee, acute inflammation enables your body to repair itself. Chronic inflammation, on the other hand, is inflammation with no end in sight. Like a fire that’s fueled with endless gasoline, chronic inflammation doesn’t heal — it destroys. Chronic, low-grade, systemic inflammation has been directly implicated in just about every chronic disease; brain conditions are no exception. Unlike other organs, your brain has no pain fibers. Chronic inflammation of the brain can manifest as problems like brain fog, depression or fatigue.
In addition to inflammatory gut conditions, we must also investigate and address any other underlying causes of brain and gut inflammation, such as:
Gluten Sensitivity
Food intolerances
Autoimmune Conditions
Poor Sleep Habits
Blood Sugar Dysregulations
Chronic Stress
High Homocysteine Levels
Hormonal Imbalances
Past Head or Neck Injuries
Nutrient Deficiencies
Fortunately, there is a solution, which is an easy-to-follow three step program designed to help naturally restore three of your brain’s most crucial hormones: serotonin, dopamine, and cortisol. Rebalancing these chemicals will in turn enable the rest of your brain’s chemistry to reach optimal levels.
Foods that Harm: Gluten and leaky gut syndrome
Foods can cause brain fog, and not only because the chemicals have been added to can the food during the harvest and manufacturing process – but the foods themselves cause brain fog symptoms. The most common allergic foods are wheat, spelt, soy and cow’s milk dairy products. Eliminating these foods from the diet will help speed recovery. Gluten-containing foods such as rye, oats, wheat, kamut, spelt and barley may also cause reactions in susceptible individuals that affect the brain.
A growing field of study referred to as the cytokine model of cognitive function, attempts to explain how inflammation affects how your brain works. Cytokines are proteins that regulate your body’s immune response. Wherever there’s inflammation there are pro-inflammatory cytokines. There are many different ways in which your brain can become inflamed, both directly and indirectly. One of the main inflammatory mechanisms I come across doesn’t even necessarily have to start directly in your brain, but actually can originate in your “second brain:” your gut.
Just like your brain, the inner mucosal lining of your gut has no pain fibers. Here is where 95% of your body’s serotonin, your “feel-good” hormone are made, and your intestines have many of the same neurological features as your brain. In order to process nutrients for them to function, and pass nutrients into the correct system and remove toxins from other systems, it is imperative that they work efficiently. In a previous MindBodyGreen article, how your challenge to the gut-brain axis can cause weight loss resistance; it’s also at the center of the cytokine model of mental health.
Another key nutrient that has a major impact is zonulin, a protein that’s released during inflammatory gut conditions like leaky gut syndrome, small intestinal bacterial overgrowth, or a chronic yeast or parasite infection. One of zonulin’s jobs is to open up your intestinal tight junctions, which are typically closed to protect your gut’s delicate environment. Zonulin and certain bacterial endotoxins called lipopolysaccharides (LPS), which are normally isolated to your gut, can be released from your gastrointestinal system and circulate throughout your body, causing systemic inflammation. Just as zonulin opens your protective gut lining, it has also been shown to open your protective blood-brain barrier. The leaky gut has now caused a leaky brain (or brain fog).
When your brain’s protective barrier is breached it can activate the glial cells, your brain’s immune cells. More than half the weight of your brain is made up of these immune cells. Once these “immune soldier” glial cells are activated it can turn on an inflammatory response in your brain, and they don’t have an off switch. This chronic inflammation can decrease neuron firing and can be linked to just about any problem of the brain. In return, altered brain output then can also decrease its communication with your gut, impairing the function of digestion and absorption of nutrients, also causing a vicious, perpetual cycle of inflammation.
This inflammation can also impact your brain’s communication with the endocrine (hormone) system such as the thyroid (HPT axis) and adrenal glands (HPA axis).
Aspartame – excitoxins
Nutrasweet (also labeled as Equal, Canderel, Spoonful, aspartame, aspartic acid, neotame (new variant) or phenylalanine is notorious for causing negative symptoms including fatigue, dizziness, depression and panic attacks – as well as brain fog. This chemical is found in over 5000 products and affects 25% of Americans who use it. It is also hidden in prescription medication, vitamins, toothpaste, breath mints and all types of diet products.
Other excitotoxins include MSG (monosodium glutamate), caffeine, pesticide residues, bacterial and fungal toxins, fluoride, chlorine, PBAs and other substances that either contaminate or are added to drinking water and food. Caffeine and other stimulants can give an energy boost, but eventually contribute to adrenal exhaustion.
Manage Low Blood Sugar – Avoid energy/mood swings
Eat regularly and do not allow yourself to become overly hungry—stabilizing blood sugar is a primary aim to avoid the stress of low blood sugar Causes for bowel toxicity include high level of sweets or fruit, for example. Fruit causes problems due to it’s high sugar content and it’s yin quality. Most fruit is also sprayed with pesticides, even if labeled organic
Drinking too little water or the ‘wrong’ water is important, in that water is required for the intestinal tract to process nutrients throughout the body. Drinking soda pop, fruit juices of any kind, more than one cup of coffee or other caffeinated drinks can overwhelm the kidneys and impair the ability to remove toxins from the blood.
Become Aware of Nutrient Deficiencies – Improve energy/mood swings
The brain requires many nutrients, including protein, high-quality fats and starches, many vitamins and two dozen or more minerals. Among the most important nutrients are calcium, magnesium, zinc, chromium, selenium, iodine, L-Glutamine, L-taurine, choline, thiamine, B6, B12 and other B-complex vitamins. The omega-3 fatty acids, DHEA, vitamin D and all vitamins in general.
Eating brain food full of key vitamins and minerals is necessary for better cognitive function.
The first is finding a health professional, nutritionist or other experts who can teach, mentor and hold you accountable to make larger lifestyle changes. Finding baseline details of hormone levels, micro-nutrient shortages and flexibility (both mental and physical) will lead to a better understanding of the starting point for this life overhaul. Looking at the following three areas can help you focus and address activities or each area that is fundamental to overall positive health impact – stress and negativity, energy levels and concentration, spiritual and lifestyle enhancements.
If you suffer from brain fog, adopting any one of these techniques to your life will drastically improve your cognitive performance. Don’t forget to try incorporating any combination of these hacks, or all of them, to your life and say ‘goodbye’ to brain fog!
Infections and Cell Damage
In order to neutralize Free Radical Damage, you must understand how these waste and toxins can be managed. Free radicals are a byproduct of living in an oxygen-rich environment. These unpaired oxygen molecules are on the loose looking for other molecules to pair up with. In the process, they cause oxidative damage.
Moderate aerobic exercise has been shown to reduce inflammation, but strenuous exercise leads to excessive free radical formation which makes inflammation worse. Clearly, free radicals can’t be avoided but they can be rendered harmless by antioxidants. Finally, stretching and finely tuned rotational exercise can greatly improve the function, alignment and performance of the overall musculature system.
In order Get Your Brain Fog and Inflammation under Control, Homeopathy and Organic and Herbals can be used to counteract toxins in the environment. Inflammation is not an all-or-nothing response, but a continuum. You won’t be able to get rid of all inflammation nor do you need to, but you do want to minimize its presence once it’s turning against your body. Here are the best ways to get it under control: Diet and Neutralize Free Radical Damage.
Neutralize Free Radical Damage
Free radicals are a byproduct of living in an oxygen-rich environment. These unpaired oxygen molecules are on the loose looking for other molecules to pair up with. In the process, they cause oxidative damage and breakdown cellular boundaries.
If you’ve ever watched a sliced apple turn brown, you’ve seen this process in action. A similar process goes on inside your cells, too. Free radicals are caused by stress, lack of sleep, grilled meat, fried food, air pollution, cigarette smoke, radiation from your cell phone and computer, and even from breathing and exercise. Moderate exercise has been shown to reduce inflammation, but strenuous exercise leads to excessive free radical formation which makes inflammation worse.
Clearly, free radicals can’t be avoided but they can be rendered harmless by antioxidants.
BRAIN PROTECTORS
Anti-Inflammation Supplements
Two of the best kinds of nutrients for reducing inflammation are omega-3 essential fatty acids and antioxidants.
OmegaKrill 5X offers the benefits of fish oil and krill oil plus the antioxidant properties of astaxanthin making this supplement an anti-inflammatory powerhouse.
If you are looking specifically for a brain inflammation supplement, a highly recommend are antioxidant rich foods or supplements formulated to help keep your brain safe from the daily onslaught of free radical damage. Here is a common list (most effective anti-oxidant foods at the top)
Wild blueberry
Small Red Beans (dried)
Red kidney bean (dried)
Pinto bean
Blueberry (cultivated)
Cranberry
Artichoke (cooked)
Blackberry
Prunes
Raspberry
Strawberry
Red Delicious apple
Granny Smith apple
Pecan (1 oz)
Sweet cherry
Black plum
Russet potato (cooked)
Black bean (dried)
Plum
Gala apple
The best dietary sources of antioxidants are plant foods. One exception is astaxanthin, one of the most potent antioxidant, anti-inflammatory nutrients known. This phytonutrient is found in algae and seaweed but gets concentrated in krill, making krill oil such a great source. Astaxanthin readily crosses the blood-brain barrier, allowing it to more easily neutralize free radicals and halt oxidative damage to your brain cells.
Get Tested – Know Your Body
One way you can find out for sure if you have chronic inflammation and to what degree is to have a C-Reactive Protein (CRP) blood test done. C-reactive protein is produced by the liver and its level rises in the presence of inflammation.
You can ask your doctor to order this test or you can order it yourself online from True Health Labs.
Additional tests for Adrenal levels, and Saliva tests for a blood work panel can be requested through any biological test center. Using an online lab is a great way to save money — up to 80% — and gives you privacy and control over your health. Knowing your levels is useful to monitor your progress and see how much your lifestyle changes are helping.
Modify A Poor Diet
Issue: Vegetable oils such as canola, soy, corn, and safflower are abundant in the average modern diet.They are also loaded with omega-6 fatty acids — a main cause of inflammation.
If you’ve been following the Trans-fat discussion, this is the core of the argument. Some oils found in foods or used in food preparation cause toxic reactions in the body leading to arthritis and other attacks of the body’s cells.
Solution: Switch to extra virgin olive oil, Avocado oil, organic coconut oil which contain anti-inflammatory properties instead.
Omega-3 fatty acids are anti-inflammatory.
The best dietary sources are wild-caught salmon and grass-fed meat.
Regular supermarket meat doesn’t contain healthy omega-3s. Neither does farm-raised salmon.
Green Tea and Red Wine contain compounds that can reduce inflammation
Garlic, onions, horseradish and virtually all spices (ie. Saffron and Tumeric, etc)
Take OMEGA-3 SUPPLEMENTS
For most people, an easier way to assure they are getting the omega-3s they need is by taking an omega-3 supplement.
Exercise
Exercise is a fantastic way to eliminate mental fog. Working out opens your blood vessels, gets your blood flowing, and increases oxygen levels. This drastically improves your body’s ability to perform, physically and mentally. Research suggests that exercise actually boosts the brain’s cognitive flexibility. Even walking for 40 minutes, 3 times a week, can increase brain health.
Studying the effects of running on depression found that running appears to increase cell growth in the hippocampus. This suggests that exercise improves learning and memory. Aerobic exercises and exercising in the morning seem to be the most beneficial for brain health and memory. Sticking to a schedule and having a workout buddy are great tricks to pick up a daily habit. Yoga, tai chi, and aerobic classes are excellent exercises for clearing brain fog. However, any form of exercise is beneficial so it’s important to choose a routine that works with your schedule, budget, and ability.
What Next: Take supplements and Eat Superfoods
Brain fog is quickly cured by great brain supplements, and natural minerals and super foods are great ways to incorporate ‘high’ performance foods like Kale, Coconut Oil and Magnesium and Potassium into daily consumption.
Daily supplements are a great cure for brain fog. For example, antioxidants are a key component for a healthy brain. Foods rich in antioxidants, like ALA, are able to fight off oxidative stress. Vitamin D and Vitamin B complex supplements are essential for cognitive function. These compounds supply the body with necessary nutrients to cleanse, rejuvenate, and heal. Some supplements are designed to enhance cognitive performance and clear mental fog. By ingredients increasing blood flow to the brain cognitive performance is improved. Next time that you are feeling foggy headed, try drinking water seeped with lemon or try a cold pressed kale juice.
What Else: Sleep More
Sleep is a critical component for a healthy, waking reality. Regulating and maximizing your sleep will improve attention, memory, and mood. Lack of sleep has severe health consequences, including brain fog and anxiety, but too much sleep is also bad for your health. While common sense tells us that 8 hours of sleep is the right amount, some people only require 6 hours for ideal performance. Find out what the right amount of sleep is for you by tracking your nightly sleep.
Sleep in a little bit longer occasionally for sharper focus.
“You really can make up for lost sleep and restore focus and clarity. You can lose the brain fog within a week. But start now; the longer you have bad sleep, the longer it will take to catch up.”
– Dr. Epstein, medicine instructor at Harvard Medical School
Sleep studies suggest that sleep quality is more important than sleep quantity. The brain forms new pathways during sleep in preparation for upcoming information. High quality sleep improves attention, problem solving, and decision-making skills. Researchers from the Scripps Clinic Sleep Center report that people who sleep between 6.5 and 7.5 hours a night tend to live the longest.
Harvard Health Letter suggests sleep improvement tips, like exercise and fasting close to bed, to “burn away brain fog.” Here are some recommendations on improving your quality of sleep.
Sleep Quality Checklist from Sleep Foundation:
• Regulate bedtimes and wake up times
• Nightly ritual or habit that includes winding down
• Cool, dark, quiet room
• Avoid alcohol, cigarettes, and heavy meals close to bedtime
• Comfortable bedding
• Exercise daily
By focusing on increasing blood flow and heart rate with exercise, you open up the possibility for great for mental clarity.
Chill Out – Natural Therapies to Supplement Your Life Balance
In today’s world, our lives are pretty hectic and often full of stress. Most of us don’t take time to chill out or relax on a regular basis – even going on vacation or ‘getting away’ can be stressful. The science of stress is well documented as the deadly hormone that hurts the body and weakens of the immune system. Stress can also lead to brain fog.
Other processes that can leverage the work of a nutritional balancing program. Daily exercise like yoga and Pilates. Relaxation therapies like massage, foot reflexology, gentle chiropractic and osteopathic manipulation. Additional treatments like craniosacral therapies, rolfing and other structural therapies may be an essential part of a complete wellness program.
By working through these three key areas to improvement, you’ll see that easy changes can create a profound difference in your life. Take the time to highlight which super foods like walnuts, kale and grass-fed meats can improve your mood and identify that one inexpensive spice, Turmeric, can drastically reduce your chance of dementia and relieve everyday brain fog. Other essential oils like Frankincense can help improve oxygen flow and increase saturation at the cell level and reduce the chances of Alzheimer’s and age-related dementia issues.
Focus on regular relaxation like massage and medication. Add exercise into your regular schedule, and increase the relationships and connections with people that is far more potent than any prescription mood booster. Discover how meditation and prayer work positively to influence the brain to create and secrete more effective levels of Dopamine and why spiritual practice isn’t as optional an extracurricular activity but, rather, a fundamental part of being human and wellness.
Here are a few ways to decompress:
Massage is an excellent way to release endorphins the body’s natural pain reduction and relax through increasing blood flow to all areas of the body. A single session can show immediate reductions in stress, depression and muscle tension from daily activity.
Meditating can help relieve symptoms of brain fog with relaxation and increased circulation. Zen out Meditation can reduce stress, lower blood pressure, and improve overall health. It increases mental awareness as well. Researchers studied factors such as hearing, vision, and blood pressure amongst meditation practitioners and found meditation resulted in testing younger.
Jam out Listening to music reduces stress levels. In fact, classical music has been shown to slow down pulse, heart rate, and lower blood pressure. Music can also provide security, relieve distress, and boost self-esteem. Check out “Music and Learning” from the John Hopkins School:
Focus and Concentration Music
Bring the outdoors inside – natural sounds like birds, flowing water and even rustling leaves can give you a break from mental focus. Play to increase attention levels, improve retention and memory, extend focused learning time, expand thinking skills.
Relax with the Classics. The LIND Institute – a center of Accelerated Learning research indicates slow Baroque music increases concentration. It works!
Active Learning Music. Play to increase productivity, energize during daily energy lull, increase attention, make exercise more fun, encourage movement activities.
Jazzy Tunes for Training and Studying – A versatile compilation with lively background music for a wide variety of teaching and training activities.
Detox
Modern living means our environment is full of high toxins that cause brain fog. Cleaning supplies, upholstery, and clothing contain toxins that can hinder cognitive performance. Chemicals for maintaining the lawn, furniture, and cars also contain toxins. These toxins build up in your liver, kidney, and throughout the body.
Heavy metals are toxins commonly found in water, air, and food. One example is copper toxicity, which is more recurrent and harder to diagnose. Symptoms include confusion, mood swings, and disorientation. Heavy metal detoxes focus around the adrenals to prevent burnout. It’s also important to minimize your exposure to toxins in your environment and life. Eating lots of greens, especially chlorella or spirulina, detox heavy metals by binding to them so that your body can pass them out.
Try using chlorella or spirulina to help detox and repair brain cells.
Bowel toxicity or a candida infection requires detoxification to remedy brain fog. This involves fasting, drinking plenty of water, and changing your diet. It may also be blood sugar related. One of the highest incidents in brain fog results from constant sugar intake as it is added to foods, drinks and even ‘sugar free’ additives. Regardless, most of these ailments require detox to relieve symptoms and goes hand in hand with changing your diet.
Drinking too little water will also impact the absorption of key nutrients, in that water is required for the intestinal tract to process nutrients throughout the body. Not hydrating and limiting the absorption of nutrients through the large and/or small intestines. This can impair the ability to fight toxins and remove waste from the blood.
RECOMMENDED DETOXIFICATIONS PROCEDURES
One or two coffee enemas and infrared sauna sessions for about half an hour can be helpful. See information on Sauna Therapy and Detoxification Procedures, this will give a little more information on appropriate detoxification procedures.
The best dietary sources of antioxidants are plant foods. One exception is astaxanthin, one of the most potent antioxidant, anti-inflammatory nutrients known. This phytonutrient is found in algae and seaweed but gets concentrated in krill, making krill oil such a great source. Astaxanthin readily crosses the blood-brain barrier, allowing it to more easily neutralize free radicals and halt oxidative damage to your brain cells.
Osetra Wellness 