5 Tips to Get Rid of Brain Fog | Lifestyle

Have you ever noticed that your ability to concentrate seems slow and unfocused? Many people may suffer from a mysterious condition that affects the brain, which prevents them from concentrating on things that seem routine to them, but they are unable to make the right decisions, be creative, or be able to understand and interact with those who surround them. Scientists call this condition “brain fog,” and while it’s not technically a medical or scientific term, it describes a temporary feeling of reduced thinking acuity.

American neurosurgeon Dr. Sanjay Gupta describes brain fog as a feeling of mental exhaustion and inability to concentrate, due to factors such as diet, sleep or stress.

She suggested the following set of mental tips to help you rest, pay attention and focus, and maintain a healthier, calmer, stronger brain.

Prioritize brain rest

Getting enough rest is necessary for good body health and better brain health, and sleeping 7 to 8 hours a night, or sleeping well for close to that, is considered winning half the battle in renewing our brains. ”. As stated by Dr. Victoria Garfield, professor at University College London. She added that taking a short nap during the day can give a boost to the mind, according to a study she participated in, which showed that those who nap regularly have a larger brain size than those who don’t. Because she believes that smaller overall brain volume “is associated with higher stress levels,” Garfield offered two additional pieces of advice:

• Go to sleep and wake up at the same time every day.
• Unplug your mind by doing something fun, like going for a walk or chatting with a friend.

Sleeping 7 to 8 hours a night is half the battle won for brain regeneration (Pixel)

Enjoy caffeine without excess

“Caffeinated beverages, such as coffee and tea, have many positive health effects. They are also associated with lower rates of Parkinson’s disease and can make us feel good, which helps us stay alert and focused,” says the writer and scientific author Michael Pollan.

Unplug and breathe to reduce stress

Being continually immersed in the news and social media posts makes it difficult to avoid some negative emotions, says Dr. Jill Saltz, assistant professor of psychiatry at the University of New South Wales. She recommends “lying on the floor and relaxing for 5 or 10 minutes and breathe deeply to get some relief.” “For our brains.”

Relax for 5 to 10 minutes and deep breathing gives your brain some rest (Shutterstock)

Think about forgiving someone

“Forgiving someone – a friend, a stranger, or even yourself – can lead to a number of physical and mental benefits, including reduced anxiety and depression, lowered blood pressure, and improved sleep,” says Robert Enright, professor in educational psychology from the University of Washington. University of Wisconsin-Madison.

Feed your mind

“Scientific evidence that certain foods can improve mood is growing and shows that food and nutrition are valuable tools in helping us reduce anxiety and improve concentration,” says Dr. Uma Naidu, MD, a psychiatrist and nutrition expert certified at Harvard. mental health.” Although our brain needs food to provide fuel to function well, it is important to ensure that this fuel meets the following specifications:

• To be sure, Dr. Naidu recommends eating vegetables, grains, and legumes because they are great sources of fiber, as well as complex carbohydrates, like those found in vegetables, which are digested more slowly, aid in healthy metabolism, and avoid high sugar levels in the blood. , and are an important factor in keeping anxiety at bay.
• He recommends relying on green leafy vegetables, such as arugula and spinach. Because it contains folic acid, “a deficiency of which is associated with moderate mood”.
• Having a variety of colors, eating a wide range of colors, from the dark green of broccoli and spinach, to the bright yellow of carrots and peppers, “provides a boost of nutrients needed for brain function and a calm mind.”

Eating a wide range of colors provides a boost of nutrients essential for brain function and a calm mind (Bixabe)

• In addition to the colors of herbs and spices such as saffron, rosemary, turmeric, black pepper and basil, and the “biologically active substances” they contain, Dr. Naidu: “It adds more flavor and anti-anxiety properties to our meals.”
• Contains many micronutrients, such as vitamins C, D, A and vitamin B complex; Along with minerals such as calcium, magnesium, iron and zinc, “they are important micronutrients that can help reduce anxiety.” Since iron deficiency is the most common, Dr. Naidu suggests eating iron-rich natural dark chocolate, along with oranges rich in vitamin C, which helps absorb iron as much as possible.
• A study involving more than 12,000 people also showed that natural dark chocolate improves depression by 70%, because it contains serotonin, magnesium and some fiber. Many micronutrients also contain “antioxidant and anti-inflammatory properties that protect our mind from long-term aggression.” deterioration.” “It helps in the production and regulation of mood chemicals such as dopamine and serotonin,” according to Dr. Naidu.

Natural dark chocolate helps produce and regulate mood chemicals such as dopamine and serotonin (Bixabe)

• Prioritize healthy fats: “Our brain is made up of 60% fat, so a constant intake of healthy fats is one of the factors in keeping it healthy and strong despite anxiety,” explains Dr. Naidu. He recommends fish rich in omega-3 fatty acids, such as salmon, mackerel, anchovies and sardines, as well as yogurt, almonds, other nuts and seeds such as flax and chia, “due to their importance in reducing anxiety and preventing inflammation and neurodegeneration”.
• It does not raise blood sugar. Dr. Naidu warns against refined carbohydrates, such as refined wheat flour, white rice and other starches, which can cause blood sugar to spike, to the point of pumping out a surge of energy that is quickly followed by an accident, putting the brain into “a cycle of activity and then depression, which causes stress and anxiety.”
• To achieve consistency and balance, Dr. Naidu says that “any food that doesn’t make us feel good after eating is probably not good for us,” so it’s important when we feel upset, hungry or stressed after eating certain foods that we try to exclude them from our diet.

2024-01-17 18:35:25
#Tips #Rid #Brain #Fog #Lifestyle