Brain fog: what is it and what can you do about it?

Do you recognize that woolly feeling in your head where you just can't think clearly? As if there is cotton wool in your brain and everything goes a little slowly? Then you are probably suffering from brain fog. Don't panic, you're definitely not the only one! Brain fog is much more common than you think. And the good news? There's quite a bit you can do about it.

What is brain fog?

Brain fog is actually a collective term for several things related to your concentration and memory. It feels like your brain is in a fog and you just can't think straight.

Typical symptoms of brain fog are:

• Forgetfulness (where did you put those keys?);
• Difficulty concentrating;
• The feeling of "slow" thinking;
• Words that no longer come to mind;
• Confusion in simple tasks;
• Mental fatigue.

The cause of brain fog

The annoying thing about brain fog is that it's so frustrating. You know you are normally sharper, but your brain is just not cooperating. It can be due to stress, lack of sleep, diet, hormones or even certain medications. Sometimes it's temporary, such as after the flu, but it can also last longer.

Brain fog is not an official diagnosis, but rather a signal your body is giving you. It usually means that something is out of balance. So fortunately (in most cases) you have influence and can take action.

What can you do about brain fog?

There are plenty of things you can do to clear that fog in your head. It often involves simple adjustments to your daily routine.

• Get enough sleep: this may sound obvious, but sleep is incredibly important for your brain. Try to get 7-9 hours of sleep each night and maintain a regular sleep rhythm. Your brain uses the night to clean up and store memories.
• Exercise often: you don't have to run a marathon right away, but a daily walk or some yoga can do wonders. Exercise improves blood flow to your brain and helps reduce stress.
• Pay attention to your diet: what you eat directly affects how you feel and think. Try to avoid sugar spikes by eating regularly and choose foods that release your energy slowly, such as whole grains and vegetables.
• Drink plenty of water: dehydration wreaks havoc on your brain.... Make sure you drink enough water daily. Your urine should be light yellow, not dark.
• Reduce stress: easier said than done, but chronic stress does your brain no good. Try relaxation techniques such as breathing exercises or meditation. Even five minutes a day can help.
• Limit multitasking: your brain was not made to do 10 things at once. Focus on one task at a time and you'll find your concentration improves.

Best nutrients for your brain

In addition to lifestyle modifications, you may lack certain nutrients that contribute to the normal function of your brain. 

1. Fish oil (DHA and EPA).

Your brain consists largely of fat, and DHA is an important part of it. DHA contributes to normal brain function* and along with EPA it is good for your heart.* You get omega-3 through fatty fish such as salmon, but also through fish oil or algae oil supplements.

2. Vitamin B12

Another important nutrient is vitamin B12. You find it particularly in animal products, such as meat or fish. Vitamin B12 contributes to normal psychological function*, is good for concentration* and the nervous system.* Vitamin B12 also contributes to the reduction of fatigue and tiredness.* 

3. Magnesium

Did you know that magnesium contributes to more than 600 processes? For example, it is good for fatigue*, good for the nervous system* and the ability to concentrate.* Furthermore, it contributes to normal psychological function* and plays a role in stimulus transmission between nerve cells.* 

4. Vitamin D

''The sun is the world's oldest healer,'' it is sometimes said. And one reason for this is the production of vitamin D via the sun's rays on your skin. Vitamin D plays a role in the cell division process* and contributes to the production of cells and tissues.* Furthermore, vitamin D contributes to the normal functioning of the immune system.*

5. Vitamin C

Last but not least, vitamin C! Found in fruits and vegetables, such as kiwifruit, among others. Vitamin C contributes to normal psychological function* and is good for the ability to concentrate.* Both vitamin C and E contribute to the protection of cells against oxidative damage and have an antioxidant effect.* 

A sharp mind requires a healthy lifestyle

Brain fog does not have to be a permanent problem. Through adequate sleep, enough exercise, a healthy diet and stress management, you can properly address brain fog. In addition, make sure you drink enough water. Water contributes to the maintenance of normal cognitive functions.* Also make sure you get enough of the nutrients such as DHA, vitamin B12, and magnesium.
*Approved EFSA health claims. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg EPA and DHA.