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I can remember it pretty clearly: trying to remember how to get somewhere, and going in the exact opposite direction.
(Please, let’s keep the “men don’t ask for directions” quips to ourselves. We have GPS now.)
Being absolutely, 100% sure that I was going the right way, then realizing that none of the scenery or landmarks looked familiar.
Or in the middle of a conversation or trying to make a point, and struggling to remember the word I needed… what was that movie called? Are you sure that was the actor’s name?
It sucks. I hate that feeling. It makes me feel slow and stupid.
You may have experienced something similar before - at work, in a discussion with a loved one, or just out in the world day to day.
That feeling of your brain being underwater or stuck in molasses. That thing you want to remember (was it on Thursday, or Wednesday?) so close to the front of your mind, but still so far.
That feeling is called Brain Fog.
While it is not a clinically diagnosable condition like cognitive decline or early onset dementia, it is an issue many people deal with on a daily basis.
But we’re told it’s just part of modern life. Just part of being stressed out. Just part of getting older.
On its own, brain fog can be pretty benign; it’s not going to progress into a more serious condition or cause severe health issues.
But it is frustrating, inconvenient, and in some cases could cause you to miss or be late for appointments or get lost or lose track of where you left something important.
Brain fog is also a clear sign of insulin resistance.
When we are insulin resistant, we’re not able to get glucose into brain cells. This means less energy for the brain, plus oxidative stress and inflammation. Not great anywhere, but definitely bad in the brain.
That equals less energy for synapses to fire, less energy for producing and releasing neurotransmitters. Less energy for quick memory recall and conversation skills from the language centers of the brain.
How do I beat brain fog?
It’s simple, but not always easy. The goal is becoming more insulin sensitive and reducing inflammation and oxidative stress in the brain (and everywhere else!)
Start with eating whole, nutrient-dense foods like fresh meat, fish, eggs, avocados, roots and tubers, leafy green veggies, and fruit.
Move your body every day. It doesn’t have to be a full blown HIIT workout, just taking a couple of 15-20 minute walks is great. But also, lift something heavy once in a while.
Go outside. Being outside around trees and fresh air helps lower stress levels and brings down inflammation.
Drink plenty of water. Your body and brain need hydration for cells to work properly. Seriously, tell me you don’t feel better after a short walk and a tall glass of water.
Go to bed earlier. Sleep is when your body and brain rests and repairs. Your brain actually shrinks when you are in deep sleep so it can be washed. Your brain needs to rest and eliminate waste to reduce inflammation.
How did it work out for me you ask?
Well, I changed my diet to a mostly Paleo-ish way of eating. I try to spend a fair amount of time outside, walking or just working in the garden. I workout 4-5 days a week, plus walking and rucking and hikes with my family, and the occasional bouldering session with my boys.
I cut back on and finally eliminated alcohol from my life. Alcohol is a neurotoxin, and regular drinking can put you at higher risk for insulin resistance. Drinking in the evening can disrupt deep sleep, and mess up your stress hormones for the next day.
I really try to prioritize sleep, and make it a point to be in bed by 9:30 on most nights. I stop looking at my phone an hour or so before bed, and read with a red light.
Now, I feel clear and sharp and quick. I can go somewhere once and remember how to get there again, or find my way home. I don’t struggle to recall names or dates as much, and I don’t freeze on words in the middle of a conversation.
Not to say I don’t ever get brain fog. On a day when I’m especially tired or haven’t moved my body much, or have been staring at a screen for too long, my brain starts to feel a little “mushy”.
When that happens, I go outside and go for a walk. Jump on the trampoline for 5 minutes. Do some stretching or some jumping jacks.
Ultimately though on days like that, I just need to close my computer and rest. Get to bed on time and wake up ready to go the next day.
Do you battle brain fog on a daily basis? Struggle to recall words or names, feel sluggish or stuck in conversations? Forget when your appointments are, or how to navigate home?
I feel you, I’ve been there. It sucks.
I also know I can help. Reducing inflammation and oxidative stress and becoming more insulin sensitive is the cornerstone to vibrant physical and mental health.
My 6-month nutrition coaching program is dedicated to giving you those results you’ve been after for years. Clearer, sharper mind. More consistent all-day energy. A balanced, more positive mood.
Ready? Let’s go!
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