Ah Brain fog you are my constant…what was I typing?
So what is Brain Fog?
Dr Nancy Hammond Describes brain fog as “ it as if the processes of thinking, understanding, and remembering are not working as they should. It can affect their:
memory, including the ability to store and recall information
use and understanding of language
ability to process and understand information
visual and spatial skills for drawing, recognising shapes, and navigating spaces
ability to calculate and work things out
executive functioning abilities for organising, solving problems, and planning’
She states that
“If one or more of these functions does not work effectively, it can be difficult to understand, focus, and remember things. It can lead to stress and mental fatigue.”
Well Dr Nancy I am thick in the fog.
This morning I got out of bed and went to the bathroom, then put the kettle on and let my dog out. During this time, I lost and found my phone twice.
I then went to switch on my laptop and got the low battery sign. So I put the charger cord in and repeated this process three times until I finally realised the charger cord wasn’t plugged in. #quicklearneroverhere
Then there was our anniversary dinner two nights ago, we were having a lovely dinner and then went to cheers our anniversary and I said “Happy Birthday”. Atleast I got the happy part right right? #happyinsertoccasion #winning
I also find it really hard sometimes when we go out to a café to concentrate on the conversation or the person in front of me as there is so much stimuli, I accidentally tune out without realising and appear really rude.
Does this happen to you at all?
So I looked up what I can do about this fog brain condition besides just putting up with continually getting up with my sentences around the wrong way.
So in the words of the young Zac Efron how do we get our head back in the game?
Ideas to help with Brain fog
- Sleep– It is recommend to get between 7 to 9 hours sleep. My sleep hygiene is still something I am working on. I have been listening to this podcast on spotify lately which has helped me got to sleep https://www.boreyoutosleep.com/
- Review Medications- I personally take
topirimatetopiramate as preventive which further increases my brain fog like forgetting how to spell topiramate. But chat to neurologist and general practitioner as with any medication you take the side effects shouldn’t be worse than the desired result.
- Have regular Blood tests – Have your Iron, full blood count, electrolytes, B12, omega levels and thyroid functions tested as these are all additional contributions to brain fog if out of normal range. I am going to do this next type I go to the GP. I am someone that knows I should have a routine blood test to check levels at least every 6 months but haven’t had one except when I have been in hospital # nursesaretheworstpatients
- Change your diet to include Brain boosting food– So recently I have been focusing on changing my diet. I even went to see a dietitian which was a good starting place for me who highlighted I needed to add more vegetables and fatty acids. This lines up with the Brain boosting foods
- Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.
- Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you’re not a fan of fish try flaxseeds, avocados, and walnuts.
- Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows.
- Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function.
- Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores.
- Probiotics– I am writing a blog soon about gut health. Keep an eye out for it.
- De-stress – Stress or anxiety can also be a cause of brain fog along with everything else it is bad for. So self care is ideal way to combat mental fatigue. You can try meditation, taking a hot bath, enjoy a cup of tea, read a book, or any other 100 self care idea. At the moment I have been listening to audiobooks and playing with my dog as relaxing things.
- Exercise– You can literally try and shake off the fog. Sometimes the best way to clear your mind is by moving your body which is something I need to embrace more
- Mindlessness– Apparently the key to using mindlessness for health and well-being is to find an activity that you enjoy and that you become immersed in. So like netflix marathon?
So basically what I have gotten out of investigating Brain fog is that you should be doing all the self care things that they recommend for migraines.
Sometimes I feel so overwhelmed by all the recommendations of self care to do on top of medications and doctors appointments etc. It feels like a full time job that I am not keeping up with.
So considering sometimes I can’t remember to have lunch I am going to try and take it easy on myself and try add things into help one thing in at a time.
How do you deal with your brain fog?
How do you all keep up with your self care that recommended for your health?
Thinking of you all and hope you are having a pain free week
Love Monica x