After my first child was born, I had a really, really hard time dealing with anxiety. I didn’t realize it was a problem until a couple of months postpartum. There was a lot going on in my head and the way I was acting on the outside just wasn’t me. I had a hard time, as did those around me. 

I spoke to my doctor and we found a low-level anxiety medication that helped me so much. I highly recommend having an open conversation with your doctor if things get really bad.

While I was able to keep my anxiety under control, the brain fog was real. Especially after my second baby came along. I couldn’t keep up! Brain fog is a real problem for so many of us – no matter your stage in life or your diagnosis. 

When your mental energy becomes depleted, tasks seem more complicated, concentration becomes more difficult, attention wanders, and we are more likely to make mistakes. Brain fog and mental fatigue can last for a few minutes or for months and can stem from many different factors. Getting to the root of the problem is key to overcoming it.

Here are 9 Unique Ways to Clear Your Brain Fog:

#1 Sleep More (Or Sleep Better)

It’s not a big surprise that regular sleep disruptions will cause you to feel foggy in the morning. Sleep is incredibly important because that is when your brain builds and stores energy and performs cell repair.

Experts recommend getting 6-8 hours of uninterrupted sleep. They also say that quality matters more than quantity. For example, 5 hours of deep, RIM sleep is better than 7 hours of light, restless sleep. We all know how frustrating it can be not to be able to sleep at night.

Experts say that you should be getting 7-9 hours of sleep every night.

WHAT!?

Here’s the trick to “what the experts say,” 7-9 hours of sleep may be recommended, but getting a solid 5 hours of sound sleep is better than 7-9 hours of restless or light sleep!

The magic sleep numbers

I was recently reading an article about the magic sleep number from the National Sleep Foundation.

“Common lore would have you believe that everyone needs seven to nine hours of sleep a night to feel their best—and for the majority of adults, that’s true.

However, there is (unfortunately!) no one-size-fits-all answer. Many factors (like age, your body’s base or innate need for sleep, age, sleep quality, pregnancy, and sleep debt) play a role in establishing your particular “magic number.”

As you age, your sleep needs change — older adults may need less sleep, seven to eight hours after age 65, for example, than their younger counterparts”

The article goes on to describe three questions you should ask to determine how much sleep you actually need. Check it out here, “How Many Hours of Sleep Do You Need?” 

Recommendation:

sleep patchSound Sleep Patch – Contains a synergistic blend of all natural ingredients that helps you to fall asleep more quickly, enhance overall sleep quality, improve morning alertness, and reduce daytime fatigue. Learn more here. Wearing a patch will help absorb the ingredients faster than taking a sleeping pill.

Ingredients: Vitamin B6, Magnesium, Lemon Balm Extract, Jujube Seed Extract, Suntheanine (L-Theanine), 5-HTP (5-Hydroxytryptophan)

#2. Stress Less

Experts agree that stress is the number one common factor among most brain-related issues. Brain fog is a brain-related issue! Kids are stressful! Jobs are stressful! Adulting is hard, but it’s also inevitable. We have to find a way to deal with our stress level so it doesn’t harm our health.

Being stressed once in awhile won’t cause brain fog. But the consistent, daily stress that causes anxiety can be mentally exhausting and will cause brain fog. If you are so stressed that it’s causing brain fog, It’s incredibly important to find a way to deal with stress before it becomes an issue. If you feel hopeless in any way, please talk to someone. You are worth it. 

Recommendation: Deep breathing techniques, yoga, exercise, and nootropics

Elevate Smart Coffee – A proprietary blend of amino acids, choline, and fat burners. Packed with powerful nootropics – also called “Cognitive Enhancers.” This also helps with weight management and mood enhancement.

#3. Improve your mood

Post-partum depression, increased anxiety, erratic moods are all real symptoms that moms deal with after having children. These symptoms can escalate quickly, so it’s extremely important to speak to your doctor and get your hormone levels balanced.

Depression can trigger mental fatigue, brain fog, and even clinical burnout. A depressed brain gets confused easier and more often, and depression is known to mess with memory, focus, and problem-solving as well as mood.

Recommendations: Have an open conversation with your doctor. Nootropics can help by optimizing the production, conversion and utilization of brain chemicals — helping to unlock the peak cognitive performance associated with a healthy, balanced brain.
D.O.S.E. (Dopamine, Serotonin, Oxytocin, and Endorphins) – Elevate coffee and Xanthomax – These products will naturally promote your body’s own happiness hormones. Check out DOSE here, you’ll be so glad (literally happy) that you did!

#4. Get a Vitamin B12 Boost

Did you know that as we age, we reduce the ability to absorb B12? Almost 40% of us aren’t getting enough vitamin B12 in our diets.

As a result, a lot of us are suffering from a vitamin B12 deficiency without even knowing it. According to Harvard Health, Vitamin B12 deficiency occurs when there are low levels of stored B12 in the body.

This can lead to:

  • Anemia
  • Fatigue
  • Weakness
  • Soreness of the mouth and tongue
  • Constipation
  • Decreased appetite
  • Weight loss
  • Numbness and tingling in the hands and feet
  • Dizziness, light-headedness
  • Poor memory and confusion

The great news is that there are several options to increase the supply of vitamin B12. It turns out Vitamin B12 is a vital ingredient for your health.

Researchers have long been interested in the potential connection between vitamin B12 deficiency and dementia. A deficiency in vitamin B12 causes an accumulation of homocysteine in the blood and might decrease levels of substances needed to metabolize neurotransmitters. Observational studies show positive associations between elevated homocysteine levels and the incidence of both Alzheimer’s disease and dementia.

Low vitamin B12 status has also been positively associated with cognitive decline.

Source

Recommendations – B12 Supplement Options:

B12 Injections – If your doctor has diagnosed you with a vitamin B12 deficiency, your doctor may recommend weekly or biweekly Vitamin B12 injections followed by a supplement. Injections are a great option if they are covered by your medical insurance. If not, this could be the most costly option. This option is available without a doctor’s prescription. But, unless you have a B12 deficiency, you won’t be able to tell much of a difference.

B12 Pills – Depending on the level of your b12 deficiency, your doctor may recommend vitamin B12 pills. These tend to be very large pills which makes it difficult to digest. There is some controversy on how much your body actually absorbs when it comes to the vitamin B12 pill. It is incredibly important to speak to your doctor when consider B12 supplements – these may interact with certain medications.

B12 Patch – A B12 patch is an excellent option if you don’t like shots and prefer not the take pills. The B12 patch is designed to sustain a clear, focused stream of energy throughout the day. The all natural ingredients combined with our time released topical patch will not only get you through your afternoon lull but help support you right through dinner with the family. The best part is that the Extreme Energy formulation is designed to support your overall system on a long term basis and increase your natural energy over time.
Don’t forget to speak to your doctor before you add any extra vitamin B12 into your diet. Grab the B12 Patches here. 

#5. Get Moving

It seems our lives are becoming more and more sedentary – office jobs, the increase of streaming services, man are we lazy! Brain fog makes sense if all we do is sit around.

Our bodies need to stretch and move, plus we need Vitamin D in the form of sunshine!

“The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.”

Source

Recommendations

Commit to taking a daily walk, join a gym, consider the “Lazy Girl’s Guide to Weight Loss.

#6. Clear Your Mind

Brain fog is a type of mental exhaustion, so it makes sense to find a way to clear your mind. Plus, our lives are so crazy that it’s easy to become overwhelmed in our daily lives. Consider meditation to help combat brain fog. 

The ability to find the space between your thoughts, to create just a few minutes for yourself to practice calming meditation techniques, is a powerful life-tool amidst the wild swirl of daily activity. Just touching upon that inner consciousness of mind for a few minutes every day has been proven to have a powerful, life-affirming impact on every part of your life. Regardless of the challenge in your life — whether you are experiencing emotional pain, anxiety and panic attacks, living in fear, feeling stuck, coping with change, or simply looking for greater peace of mind — introducing a little break in the non-stop flow of thoughts and actions will give you the lasting transformation you seek.

Recommendations

DailyOm.com is a great resource with classes that will help guide you through the meditation process. 

#7. Get More Fats and Protein

Your diet plays a huge part in how you feel. Diets that are high in sugar and carbohydrates will not only affect your weight, it will also affect your memory and how you feel overall. 

According to Harvard Health: 

Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions. What’s more, the function of these neurons — and the production of neurotransmitters like serotonin — is highly influenced by the billions of “good” bacteria that make up your intestinal microbiome. These bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and “bad” bacteria; they limit inflammation; they improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain.

Recommendations

Consider the MIND Diet, reduce your sugar and carbs and increase your fats and proteins. 

Try the 21-Day Nutritional Cleanse with Kate Davidson. 

#8. Increase Your Water Intake

Did you know your brain is about 75% water? When you feed your body with the water it craves, you’ll be able to think clearer and be more focused. 

As a general rule, drink half your body weight in ounces. While that may seem like a lot, consider the different ways you can consume more water. 

Recommendations

  • Set an alarm to ensure you are drinking water consistently
  • Add fruits, vegetables or herbs to your water to enhance the flavor
  • Carry an awesome water bottle that you love – consider the options here. 
  • Watermelon, cucumbers, celery and more fruits and vegetables contain a ton of water. Add more to your diet. 
  • Track your water intake

#9. Change Your Routine

As we age, we get caught up in the minutiae of everyday life. While I function better with a routine, it’s important to stretch our brains every day. You can do this by starting a new hobby, change up your routine, find a craft that excites you, or even learn an instrument. 

Recommendations

You may have something you’ve always wanted to do or learn more about – now is the time to do it! If you are on Facebook, do a search in Facebook groups – there are groups for almost every hobby out there and the people there can help you get started. 

Best Supplements for Brain Fog

If all this information and medical research has hit home for you, I’ve got two amazing, best supplements for brain fog to tell you about that you will absolutely love!

All this boils down to brain fog. If you walk into a room and forget why are there, or how about if you look for your cell phone while you are talking on, you might be suffering from brain fog.

The supplements for brain health that I’ve found is a combination of Nootropics and Xanthohumol.

Nootropics are recognized for supporting cognitive function, creativity, elevated mood and even motivation in healthy individuals. More about Nootropics here. 

Xanthohumol is an anti-inflammatory, Antioxidant molecule found in the flowering Hops Plant. More about Xanthohumol here. 

Xanthohumol:

  • Helps Support cell health to fight oxidative stress
  • Helps Regulate Fat metabolism and storage
  • Helps Modulate Cholesterol and Triglyceride levels
  • Helps Promote general health to ward off illness
  • Helps Maintain Glucose and Insulin levels
  • Helps Protect against Free Radicals better than green tea and red wine, with 6 times the power of Antioxidant-rich citrus fruits and 4 times the strength of soy foods, also high in Antioxidants.

Where to find these Best Supplements for Brain Fog

Here’s the great thing, you can get nootropics in an amazing product called smart coffee. And Xanthohumol in a supplement called Xanthomax. Together, they are called DOSE because they help elevate all four happiness hormones – dopamine, oxytocin, serotonin, and endorphins.

Elevate Brew (TM) has about 100mg of caffeine and the Xanthomax (TM) about 30mg. [The average cup of coffee has about 130 mg caffeine].

If you aren’t a coffee fan, you can get all the great benefits of smart coffee from Choclevate. It has no added caffeine, just the naturally occurring caffeine from cocoa.

Conclusion

I’ve used DOSE for a little over a year. I tend to take it for five days and then two off, so the effects don’t wear off.

On a busy day, I’ll toss a scoop of smart coffee into my protein shake. If not, I’ll add it to 8 ounces of hot water and fix it like I normally would a regular cup of coffee. Many people add it to their normal cup of coffee.

It’s worth a try to help your brain health and memory. Which of these suggestions will you try to improve brain fog?