Life
5 things you can do to reduce your brain fog
Karl from Vitruvian Health shares some tips on how you reduce your brain fog.
Can’t think clearly? Brain fog has descended. Some people live with brain fog constantly and do not know what mental clarity of ‘thinking clearly’ feels like.
Removing brain fog feels like you’ve wiped all the cobwebs out of your brain. You can find words, thoughts, memories, and ideas quicker. You are sharper in your communication and more active on your feet. You have a sense of purpose and urgency. You are more efficient in your daily tasks and don’t dwell on the small stuff.
We describe this state as ‘normal’. The rest of the world describes it as ‘optimal’, or rather ‘unachievable’.
So let’s get you thinking more clearly with these tips!
Tip 1 – Drink water!
Yep, it’s that simple! Drinking water will reduce dehydration. Dehydration can cause fatigue, high blood pressure, digestive problems, weight gain etc. This list shows the body has to prioritise other functions (i.e. survival) rather than remembering the 6 digit code to your phone.
The amount of water you need to drink is more than you think. Way more in fact. It’s very unlikely that you’ll drown from doing so.
In short, if you pee is yellow, your body ain’t mellow for weight loss. So drink up until it’s clear, particularly in the first 6 hours of your day.
If you struggle with tracking your water intake, see this video with Karl where he explains how!
Tip 2 – Implement a wake up routine
A person’s typical wake up routine is:
- Alarm goes off
- Roll out of bed
- Shower and get dressed
- Eat breakfast (if there’s food)
- Leave and go to work
Incorporating some ‘me’ time first thing in the morning can do wonders for your mindset and clarity throughout the day. It doesn’t have to be a massive ritual.
In fact it can be as simple as taking 3 mins to sit down on your bed or couch, eyes closed and focusing on breathing deeply.
What about even just reading a book you enjoy for 15 mins while you eat your breakfast?
Doing these simple things will help you feel more in control of your day, rather than waking up, racing out the door and feeling panicked as the day runs you.
Tip 3 – Get the body moving
Exercise, walk outside, go to the gym.
Moving the body helps promote blood flow. Blood flow helps to circulate nutrients around the body, replenishing vital organs with the fuel they need to operate optimally.
The less you move, the more stagnant and slow your mind becomes.
So when you are feeling sleepy, take that as a cue to go for a short walk.
Tip 4 – Manage your blood sugars first thing when waking up
Rather than riding the sugar roller coaster, take control of your blood sugar levels the moment your alarm goes off.
You’ve just been asleep so your body has been fasting since you last ate.
Research has shown you are less likely to make poor choices about what to eat if you have a protein rich meal first thing when you wake up.
Also avoiding sugar dense foods first up won’t spike your blood sugar levels, which usually leads to a crash later in the day. Crashing generally means you’ll be less likely to reach for a coffee or more sugar at that time of day, thus avoiding another late afternoon spike of short lived energy.
Opt for foods that provide you with a sustained energy release throughout the day so you’re always thinking with your brain, not your stomach.
Tip 5 – Breathe through your belly, not your chest
Deeper breathing allows the body to achieve a more efficient oxygen / carbon dioxide exchange, plus signals the body to enter into the parasympathetic state (relaxation).
Chest breaths keep the body on high alert.
Belly breaths slow the body down, which in turn helps calm the mind.
Slow when you have a moment where you are feeling spaced out, can’t concentrate or even frazzled, take a few mins to sit somewhere quiet or with some gentle music and breathe in some slow, deep belly breaths. At least 10 breaths will help you feel a noticeable change in your psyche and clarity.
This article was kindly provided by Vitruvian Health.