Do you ever feel like your brain has trouble focusing or your head feels a little foggy? You may forget why you entered a room or get distracted easily while trying to complete a task. If so, you may be experiencing a phenomenon known as “brain fog”.

Brain fog is not a medical condition but an umbrella term for symptoms related to cognitive function. Mental fatigue, poor memory recall, scattered thoughts, and difficulty concentrating are common brain fog symptoms.

Anyone who has experienced this mental state for a period or repetitively knows the impact it can have on accomplishing daily activities, as well as how frustrating it can be. 

Luckily, there are many natural remedies and foods you can eat to reduce brain fog, and you are in the right place to discover some options. Keep in mind that cognitive decline can also be a sign of a more serious health condition, so it is important to speak with your doctor to make sure your brain fog is not a symptom of a more serious condition. 

Otherwise, the natural remedies below are designed to help alleviate exhaustion, missing elements in nutrition, stress, and various other factors that can lead to brain fog. 

Natural Ways to Prevent or Clear Brain Fog

Better sleep

One of the most common causes of brain fog is sleep deprivation. Lacking quality rest can lead to difficulty concentrating, recalling information, and mental clarity. 

Poor sleep is directly related to your brain’s ability to function at optimum levels, so if you are struggling to make decisions or solve problems, sleep-deprived brain fog may be the cause. 

Our first tip? Try going to bed and getting up around the same time every day, even on weekends. Create a pre-bedtime sleep routine that includes a wind-down time at least one hour before bed, and don’t forget to ditch your electronic devices during this time. Keeping your bedroom dark and avoiding nicotine or caffeine can also help give your body and brain the time they need to feel restored in the morning.

Furthermore, there are natural sleep remedies at your disposal, such as melatonin, CBD, magnesium, and GABA, all of which can be found in Botanika Life’s CBD sleep spray! These ingredients can balance out one another to help relieve anxieties and induce feelings of sleepiness without impairing any faculties or worsening feelings of brain fog. 

Exercise

The brain and body are intimately connected so it makes sense that movement can be a quick remedy for brain fog. Getting your blood pumping increases the oxygen flow throughout your body and brain, which can expand your ability to think clearly and maintain focus. Think of physical movement as a re-boot for your brain. Exercise increases the flow of oxygen-rich blood throughout your body and brain, which can boost brain cell performance. 

A natural remedy for brain fog does not have to include a lengthy workout. Even a short walk or 10-minute yoga session can snap you out of a fog and activate your brain. Next time you are looking for a way to clear brain fog quickly, try stepping away from the task you are trying to accomplish and take a quick movement break. 

Meditation

Meditation can be a powerful tool for fighting brain fog by helping you organize your thoughts and reduce stress. This practice involves focusing your mind on the present moment and often includes specific breathing techniques to connect your mind and body. 

Some research indicates that regular meditation practice can improve mental focus and cognitive performance. Taking a break to meditate when your mind feels foggy or even at night to mitigate issues the next day.

Address stress and distractions

Stress and anxiety are major contributors to the dysregulation of cognitive functions including excessive brain fog. Instead of being able to maintain focus with a clear mind, brain fog allocates your body’s resources away from optimal brain performance. 

If anxiety is draining your energy, it can also deplete your brain’s ability to focus. Research shows that anxiety can negatively impact working memory and other important mental processes. Creating time management systems can help a person relieve stress and decrease brain fog. 

Accomplishing tasks like clearing your desk or turning notifications off on your cellphone can help your mind focus and decrease distractions that can lead to brain fog. Another helpful tip to lessen distractions and overstimulation is to take a break from screen time when your brain starts to feel overwhelmed. Excessive time on computer screens, cellphones, TVs, or tablets can very easily cause brain fog, so removing these things and giving your brain a break is a good idea. 

CBD

CBD shows promising results in addressing brain fog for a variety of reasons. Widely known for reducing stress and promoting a sense of well-being, CBD also decreases inflammation and helps with attaining sleep which is a large factor in causing brain fog. 

CBD interacts with your body’s endocannabinoid system, producing an anti-stress and anti-inflammatory response in your brain and body. The cannabinoid compounds can help combat brain fog, improve brain function, and increase concentration. Taking CBD can also help with your stress response, which is a contributing factor to triggering brain fog. 

Finding the right dosage of CBD is crucial in terms of the desired effects. CBD is widely known for its sleep-enhancing benefits, which is obviously the opposite of concentration. Taking the proper dose and using a high-quality CBD product is key to achieving your anti-brain fog results. 

Brain games

Keeping your mind sharp can help brain fog stay at bay. Brain games like sudoku, crosswords, or puzzles give your brain a workout by focusing on attention, brain speed, and memory. Think of your brain as something you need to exercise just like your body. By keeping your brain stimulated, your chances of mental vitality increase. 

Herbs & Foods Which Can Help Brain Fog

Tumeric

A well-known spice for its rich antioxidant and anti-inflammatory effects, turmeric is also a powerful herb for combatting brain fog. The potent component of turmeric that makes it so effective in healing the body is called curcumin. This active ingredient can stimulate the brain hormone BDNF, which is able to boost the function of neurons in the brain. 

Research shows that turmeric can improve mood and memory function, as well as reduce neural inflammation. Since inflammation is a cause of brain fog, turmeric is a useful herb you can use in your arsenal of anti-brain fog remedies. 

Rosemary

Not only is rosemary a common herb found in most people’s spice cabinets, but it is also a powerful medicinal herb. The active compound in rosemary, carnosic acid, is believed to stimulate blood flow to the brain. 

In addition to using rosemary in food or tea, rosemary essential oil can also be used to battle brain fog. When lacking mental focus, try smelling rosemary oil to enhance your focus and concentration. 

Ginkgo Biloba

Filled with antioxidants, ginkgo biloba is a natural remedy for brain fog. This herb can help protect your brain cells from oxidative stress, which can contribute to brain fog. Believed to increase blood flow to the brain and assist your brain in using glucose and oxygen, ginkgo biloba is taken across the globe for improving memory. 

Ashwagandha

Ashwagandha is an ancient herb used for centuries in Ayurvedic medicine. It can help combat anxiety, stress, and depression, which are all common factors in causing brain fog. This natural herb plays a strong role in brain health as it has been shown to enhance mood and increase mental clarity. Ashwagandha not only benefits the brain, but also the nervous system, reducing inflammation and assisting the body in combatting oxidative stress. 

Omega Fats

Your brain relies on omega fatty acids for daily cognitive function. Inadequate levels of this vitamin can lead to issues with speech and memory, and contribute to brain fog. Taking mercury-free omega-3 fatty acid vitamins especially ones containing DHA, can assist with a slow-moving brain. There are also many foods you can eat to reduce brain fog that are high in omegas. 

A diet including fatty fish like salmon, tuna, sardines, or mackerel may improve concentration. These fish options are rich in omega-3 fatty acids, including DHA, which is known for enhancing the functioning of the brain and nervous system. For those who don’t eat fish, avocados are also a great source of omega-3 fatty acids. 

Antioxidant-rich foods

Antioxidants are natural molecules that help neutralize harmful free radicals, which can harm your cells. Plant-based foods rich in antioxidants include blueberries, green leafy vegetables, beans, nuts, and bell peppers, all of which are foods that can reduce brain fog. 

Foods with high antioxidant levels can help naturally address brain fog by decreasing inflammation and oxidative stress to the brain. Specific antioxidants called flavonoids help increase blood flow to the brain and improve communication between cells. Flavonoids can also prevent cell damage due to free radicals and are anti-carcinogenic, potentially reducing the likelihood of cell mutation and developing cancer.

Foods rich in zinc and magnesium

Two essential vitamins for brain health are zinc and magnesium. Although both can be found in supplement form, the best way to attain these nutrients is through eating healthy foods. Magnesium is a mineral found in nutrient-dense foods like nuts, seeds, whole grains, and some fruits and vegetables.

Magnesium is necessary for energy production, nerve and brain function among other essential body functions. When magnesium levels are depleted, brain health can be negatively impacted leading to brain fog. 

Zinc is another impactful vitamin that affects the central nervous system. Playing a crucial role in brain function, eating enough foods with zinc can help avoid brain fog. Many food options that are high in zinc such as corn, potatoes, leafy greens, meat, and dairy. 

Fermented foods

Your brain and gut work hand in hand, so when your digestive system is out of balance, brain fog can be a direct result. Fermented foods have been partly deconstructed by microorganisms like yeast to break down sugars and enhance healthy bacteria. Adding fermented foods to your diet can promote serotonin production in your digestive trac which aids in brain health. Choices like yogurt, miso, kefir, and kombucha are all fermented foods that are amazing for your overall health and brain-boosting natural options for combatting brain fog.

Final Thoughts About Remedies for Brain Fog

While brain fog can feel like an overwhelming thing to manage, integrating some natural remedies and foods mentioned in this article may really help. For best results, lead a well-balanced lifestyle with healthy foods, adequate sleep, and exercise. Be kind to yourself and manage expectations so you don’t feel discouraged. 

Consult with your doctor before adding new herbal supplements to your diet, particularly if you are already taking medication or have a chronic illness. 

By Emily Wegener

With a unique background as an Integrative Nutrition Health Coach, Masters Degree in Teaching and experience in Psychology, Emily spends much of her time researching and trying out new holistic healing modalities.