September 19th, 2023

Coach Jen

We’ve all been there. It’s 3pm, we’re sitting at our desk, but despite our best efforts, we can’t concentrate…on anything! We feel as if our head is full of mush, going a hundred miles per hour, yet not landing on anything. I don’t think I’ve met anyone who hasn’t struggled with brain fog from time to time, but it’s when that occasional brain fog turns into a weekly, or daily occurrence that it’s time to take a deeper look into some lifestyle patterns.

What Causes Brain Fog

Brain fog can be a symptom from things like nutrient deficiency, bacterial overgrowth (from sugar), disruptive sleep cycle, hormone imbalance, depression and more.

Hormone Imbalance

A hormone imbalance is when your body produces too little or too much of a certain hormone. Thyroid deficiency is one of the most common imbalances that contributes to brain fog. Low thyroid hormone production called hypothyroidism can impair cognitive function and sugar imbalance resulting in low levels of glucose which in turn creates brain fog.

Impaired Sleep

Inconsistent sleep times, excess blue light exposure from screens prior to sleep, and total sleep less than 7-8 hours per night can all contribute to brain fog. Blue light can decrease the amount of natural melatonin in our bodies which can make it difficult to fall and stay asleep. Waking up in the middle of a sleep cycle can also be very disruptive, causing you to feel lethargic and tired all day. Using an app that tracks your sleep cycle and avoiding hitting the snooze can help increase the likelihood you’ll sleep to the end of your sleep cycle.

Nutrient Deficiency

Vitamin B12 & Vitamin D deficiencies can also result in brain fog. Vitamin B12 helps to maintain red blood cells, contributing to a healthy central nervous system and high energy levels. Low levels of Vitamin D can also result in low cognitive response levels. In addition, having a food intolerance can also result in brain fog and feelings of lethargy. For example gluten or dairy sensitivity can disrupt your energy levels, leaving you feeling sluggish and tired.

How to Avoid Brain Fog

Set a Nightly Routine

As we discussed above, impaired sleep patterns can be very disruptive to your energy and brain function the following day. By creating a nightly routine, you essentially flip the switch in your brain to get you ready for sleep. A few tips would be to avoid screens an hour before bed, dim the lights, grab a good (or boring book if you really want to fall asleep), make a warm beverage, take a hot shower, or journal. All those quick, and easy steps will help your mind and body get ready for a solid night’s sleep. In addition to setting a nightly routine, going to bed and rising at the same times can be helpful.

Movement Matters

Your body doesn’t know the difference between physical and actual stress so it’s important to incorporate exercises like pilates and yoga into your weekly routine. By consistently activating the sympathetic system (your flight or flight instinct) you may start to experience brain fog symptoms. Take time for a 15:00 walk outside, 10:00 mediation session, or 20:00 pilates flow. You don’t need a lot of time to see large dividends

Eating Windows

I believe incorporating eating windows can be a cool tool to add to your nutrition tool belt! Eating within a specified period of time can strengthen our natural circadian rhythms making it easier to fall asleep, stay asleep, and wake feeling refreshed. Try eating within a 8-12 hour window, avoid constant snacking, and eating late at night.

Avoid Excess Sugar

Excess processed sugar can spike your blood sugar which can cause irritability and brain fog. Don’t just think candy and soda though, things like processed flours and white rice are carbs that break down into sugar, and eaten in excess or not paired with protein or fat may have negative results.

I think we can all agree that brain fog makes it difficult to function at our highest potential. Hopefully with a few lifestyle swaps you’ll be back on your way to a day full of energy and drive!