If brain fog persists past a couple of weeks, talk to your doctor, Pudumjee advises. Brain fog can be normal, especially if you’re stretched thin. But if it begins to affect your quality of life, you should seek professional medical guidance, adds Wilhour.
Your doctor will take a medical history and (possibly) do blood work, as well as ask you questions about your lifestyle to examine your habits around physical activity, diet, stress management, and sleep. To treat brain fog, it’s important to address any existing underlying medical conditions that may impact your cognitive function.
Beyond that, these expert-recommended lifestyle tweaks may help you beat brain fog.
Exercise Regularly
Stay active and aim for 150 minutes of moderate-intensity physical activity per week, if you’re healthy. (Walking counts.) “Exercise activates the brain but also tires you out, helping you sleep better at night,” says Pudumjee.
Sleep Well
Aim for at least seven hours of sleep per night, says Wilhour. And maintain a consistent rest schedule. “Go to bed and wake up at the same time,” she advises. You might want to stay up late to get more done, but it will pay off to put the laptop away or turn off Netflix. “In general, you won’t be as efficient the following day,” says Wilhour. “Sleep should be a priority for everyone.”
Manage Your Stress
“We have a primitive brain and a more advanced brain. When in a state of chronic stress, the primitive brain takes over, and we can’t use our higher thinking functions as well,” explains Wilhour. Getting a handle on stress will help you stay more in the thinking brain.
Try Cognitive Therapies
The meditative practice of mindfulness — focusing on one thing and being present — has been associated with stress reduction, decreased depression, and relief for menopausal symptoms, all of which can contribute to brain fog.
Activities that exercise your brain — reading books, doing crossword puzzles, playing games or instruments — can stimulate and support cognitive health and may help you manage brain fog.
Take Nutrition and Diet Into Account
Inflammation is thought to be related to brain fog, and an anti-inflammatory diet might counteract inflammatory effects in the body. This means limiting or avoiding highly processed foods and red and processed meats, and following a plant-based or Mediterranean-style diet centered on whole grains, fruits, and vegetables loaded with antioxidants, and healthy fats like omega-3 fatty acids.
