How to Prevent Brain Fog with Everyday Habits

how to prevent brain fogNearly everyone has experienced brain fog at some point in their lives. For some people it is a passing nuisance, but for others it is an everyday occurrence. Brain fog (also called cognitive dysfunction) is characterized by feelings of confusion, forgetfulness, lack of focus, trouble concentrating on tasks, and poor mental clarity. Brain fog can be caused by several factors, including:

  • Stress
  • Lack of sleep
  • Dehydration
  • Menopause
  • Nutritional deficiencies

While brain fog can be caused by an illness or disorder, it is typically triggered by factors that can be controlled with healthy habits. Here are 7 tips on how to prevent brain fog.

7 Healthy Habits to Prevent Brain Fog

  1. Get enough sleep – Insufficient, disrupted, or inconsistent sleep can impair your ability to focus and concentrate. This is because mental, emotional, and physical recovery happens mainly while we are sleeping. Developing healthy sleep habits will improve your cognitive abilities and overall health.
  2. Relax – Chronic stress is an epidemic in our country and a contributing factor in many illnesses. When your brain is stressed, it suppresses rational functions in order to better respond to danger. By taking steps to reduce stress, you can restore calm and balance to your brain. Meditation, yoga, and breathing exercises are all excellent ways to relieve stress.
  3. Eat well – The quality, quantity, and frequency of your meals has a direct impact on how you feel and think. Good nutrition is key to keeping your body healthy, especially your brain. If your brain is not receiving what it needs to function, you will experience decreased cognitive ability.
  4. Drink water – Did you know that your brain is roughly 73% water? It should be no surprise, then, that your brain is one of the first organs to feel the effects of dehydration. You should consume about 8, 8-ounce glasses of water a day to remain properly hydrated – or roughly one glass every two hours. Maintaining good hydration throughout the day will help you stay focused.
  5. Exercise – Exercise helps purge unhealthy hormones and chemicals that have built up in your body (such as cortisol) and produce healthy, brain-stimulating chemicals (such as endorphins). Exercising for a minimum of 20 minutes a day, 3 days a week, will help boost your overall health.
  6. Soak up some sunshine – Getting at least 15 minutes of sun a day helps promote the production of serotonin, which boosts your mood and helps you feel calm and focused.
  7. Exercise your brain – After a long day, most of us sit down in front of our TVs and allow our brains to go numb. However, your brain is a muscle: if you don’t exercise it, it won’t reach its full potential. Puzzles, strategy games, and memory games are a great way to help your brain stay strong and healthy.

For more information on how to prevent brain fog, call us at (832) 246-8437 to schedule a consultation with Dr. Minni Malhotra, MD, FAARM, ABAARM. Dr. Malhotra is Board Certified in Family Medicine as well as Board Certified with the American Board of Anti-Aging and Regenerative Medicine, and can help you achieve your optimal health.


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