Friday, October 27, 2017

How To Fix Brain Fog

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How do you feel after a busy day? Energetic and ready to take on the next challenge? Or, dreading another day where you feel slow, cloudy with absolutely no motivation? Like you’re trudging through mud with the windows fogged up?

“Brain fog,” that uncomfortable lack of mental clarity, can lead to forgetfulness along with difficulty focusing, thinking, and even communicating and leave you fatigued, irritable, and even anxious. I'll admit I've felt that way before and it's not such a great feeling at all. 

Before you decide to just head back to bed, there are some simple lifestyle solutions to combat brain fog. To help you feel human again, here are 5 foods shown to support health and mental acuity:

1. Salmon: Salmon is high in essential fatty acids, protein, and vitamins and minerals (such as vitamin B12 and potassium). Studies have shown that increasing consumption of DHA can improve memory, reaction time, and cognitive function. Look for wild varieties and try to include salmon or another fatty fish into your nutrition plan at least twice a week.

2. Nuts & Seeds: Convenient, delicious, and nutritious, nuts and seeds provide healthy fats (including omega-3s), fiber (which supports healthy blood sugar), numerous vitamins and minerals (such as vitamin E, manganese, and copper), amino acids, and polyphenols (which slow down the aging process in the brain by combating free radicals)—all shown to help support cognitive function. Enjoy an ounce of your favorite nuts or seeds, like walnuts, macadamia nuts, pistachios, or pumpkin seeds every day for the potential brain benefits.

3. Blueberries: Low in calories and super high in nutrients, blueberries are convenient and provide fiber, vitamins (especially C and K), and manganese. Blueberries have one of the highest antioxidant capacities among all fruits and vegetables. And, in one six-year study, 16,010 participants who regularly consumed berries (specifically blueberries and strawberries), enjoyed cognitive aging delays by as much as 2.5 years. Fresh or frozen, a handful of blueberries daily is delicious and may help your brain function at its best.

4. Green Leafy Veggies: Rich in antioxidants and carotenoids (which give vegetables their wide array of colors), leafy greens such as spinach, Swiss chard, kale, and even mustard greens are known for providing high amounts of folate (a salt or ester of folic acid) and Vitamin K, nutrients that may help improve focus, memory, and overall brain power. One study demonstrated that individuals who enjoyed one or two servings of leafy greens per day enjoyed the thinking ability from individuals who were up to 11 years younger.

5. Avocados: Commonly regarded as a fantastic source of healthy fats (e.g., oleic acid), avocados are also very high in other nutrients—they provide 7 grams of fiber, have more potassium than bananas, and also provide plenty of vitamins (such as K, C, E, and folate) and antioxidants. Avocados also provide monounsaturated fats, which support healthy blood flow to the brain. One study showed that these healthy fats help protect nerve cells which carry information throughout the nervous system.

Conclusion: Eating the above brain foods alone won’t completely eliminate brain fog. It’s also important to ensure you’re getting enough quality sleep, staying hydrated, exercising regularly, and reducing simple carbs and sugars. 

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