By Alane Archer, ND, CNC
Many people suffer from symptoms of brain fog. Helping improve the focus and energy in your brain can be done. Start with cleaning up your diet. Overly processed foods high in chemical fats and sugars are doing more damage than giving you that energy boost you are looking for.
1. Start with ‘Brainberries’- Studies show that blueberries boost “concentration and memory” for up to five hours because “the antioxidants in blueberries stimulate the flow of blood and oxygen to [your] brain – and keep the mind fresh.” Blueberries also contain a “cocktail of antioxidants including anthocyanins, proanthocyanidins, resveratrol, and tannins,” they have been shown to boost focus, and even protect against cancer, heart disease, and dementia. Skip the dairy when eating blueberries, it can inhibit the absorption and effectiveness of all those beautiful antioxidants.
2. Eat Fat- your brain demands healthy fats! People who are deficient in omega-3’s are more likely to have “poor memory, mood swings, depression, and fatigue.” According to WebMD, “every organ in the body depends on blood flow, especially the heart and brain,” and avocados “[enhance] blood flow, offering a simple, tasty way to fire up brain cells.” Avocados are also “loaded with fiber (11 to 17 grams per avocado), which helps keep hunger pangs at bay.”
Brain boosting tips / improved focus…eat/drink more: Blueberries, green tea, avocados, leafy green vegetables, fatty fish, water, dark chocolate, flax seeds, and nuts.
3. Give your brain a screen break! Go outside and look at the landscape and take in all the details. Even doing this exercise for 5 minutes can improve your mood and ability to focus. Read a book without it being backlit. Blue light puts stress on our bodies and takes us out of circadian rhythm. Have a conversation face to face.
4. Get Moving. Exercise increases endorphins and blood flow to your brain. You will have greater focus and more energy and concentration after a morning sweat session. Take a break in the afternoon for a brisk 10-minute walk to realign your focus for any work you have to do in the remainder of your day. Taking a walk before dinner also improves your digestion and gives you quality time with friends and family.
5. Stop Multitasking. Overloading your brain to do too many things at once can lead to not doing anything well. You don’t actually do several things at once; your brain quickly toggles back and forth between tasks. You can do unconscious tasks such as walk and talk at the same time, but once it gets more complicated than that, you are sacrificing the efficiency of one task for another. As unrelated as it may seem, lack of mindfulness in the present has been found to promote brain aging by shortening protective end caps on your chromosomes called telomeres.
Curious what is going on inside your brain? Consider neurotransmitter testing. We check levels of serotonin, dopamine, gaba and more!
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Medical disclaimer: Our tests cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor.