ON BRAINFOG.
when your brain is out of order.
Something’s been cooking up inside my noggin’, like the hippest, busiest restaurant in town. Glasses clinking, cutlery clattering, and the constant chatter of people swamping vapid anecdotes amidst tedious banter. The vibe? Well, let’s just say it’s cozy… If you're the type who finds comfort during a storm while adrift at sea. Oh, and good luck trying to have a conversation – it’s like trying to reason with a child in the throes of a tantrum.
Picture this: You’re sitting at a table; you see faces but can’t make heads or tails of what anyone’s saying. And it’s not like they’re speaking Dothraki, it’s just like they hit fast-forward, while your brain hit snooze.
Why I'm painting this vivid picture of a mental mosh pit, you ask? Well, dear reader, welcome to the land of ✨brain fog✨. See, for a lot of us, our minds resemble this buzzing restaurant on a busy Saturday night – filled to the brim with noise, confusion, and a distinct lack of clarity.
But worry not, my fellow fog dwellers, for there are ways to navigate this mental maze and emerge with a clearer head and sharper focus.
Who’s the culprit? 🔍
Brain fog is often associated with an underlying condition (autoimmune diseases, chronic diseases, inflammatory diseases, COVID-19, …), certain medications, pregnancy, menopause, and (poor) lifestyle choices.
But, if you’re feeling foggy without a clear clue why? it might be wise to consult with your doc.
NB: In Natasha Lipman's podcast, she and Dr. Sabina Brennan share some really helpful insights and tips on navigating brain fog.
First things first: Recognize your brain fog pattern.
For me, it's the stress and anxiety combo that sets it off, courtesy of our dear friend, the amygdala 💅. Here's the kicker: when that amygdala goes into overdrive, it's like a blackout in the problem-solving and logic department (aka the hippocampus and prefrontal cortex). And let's not forget the energy drain – your brain is in perpetual debate about whether it should kick into fight or flight mode.
The result? Concentration and decision-making problems, and poor memory.
Cut yourself some slack.
Usually, when I feel like my thoughts are swimming in molasses, I try to remind myself: you’re not dumb, it’s just that your body’s screaming for help. So, instead of indulging in a pity party and making things even harder for yourself, toss it a lifeline.
Declutter 🗑.
It’s all about removing distractors and letting your thoughts simmer down: declutter your workspace and laptop, find a cozy nook, and scribble down whatever nonsense your brain conjures up.
Keep it simple.
Knock out tasks that can be done on autopilot mode (like folding laundry) to prevent yourself from spiraling into a pit of self-loathing. Focus on one to two important tasks a day.
We were never meant to multitask.
Our brains just weren’t built for it. When we think we’re multitasking, we’re really just task-switching. Focus on one task at a time.
Introduce breaks.
As your brain needs time to shut focus from one task to the other, take a 5-to-10-minute intermission between tasks, and don’t you dare grab that phone. Instead, let your ghostly pale body soak up some vitamin D because viewing direct morning sunlight☀️ will help you optimize your sleep.
Self-care isn’t just a waste of time 💆♀️.
Carve out some precious time for yourself each day, whether it’s diving into that book that’s been gathering dust for God knows how long or catching up with a friend who miraculously managed to keep their life together because apparently, it’s contagious: it basically teaches your nervous system to regulate. Physical exercise is also important, start small. While you’re at it, give a go to deep breathing exercises (the 4-7-8 breathing technique, it really works).
You are what you eat and blablabla.
The culinary superiority of the Mediterranean diet is undisputable, so better add these to your grocery list:
Omega-3 fatty acids improve brain function and they’re naturally found in oily fish 🐟 (salmon, mackerel, anchovies, sardines, and herring).
Tryptophan, an amino acid found in nuts 🥜, seeds, and dark green leafy veggies, is crucial for regulating your sleep cycle.
Calcium and Magnesium (which can also be found in dark green leafy veggies), as well as Zinc (Shellfish, red meat🥩, nuts, and seeds), are keys to maintaining a healthy brain. The same goes for vitamin B12 (oily fish, seafood, dairy…).
So, as we brave the mental mosh pit, let's find clarity amidst the chaos. Embrace your brain's quirks, simplify, and prioritize self-care. Here's to clearer minds.
Ah and bon appétit! 🍴 —
Sources:
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing - Huberman Lab Podcast
Improve Task Switching & Productivity And Reduce Brain Fog - Huberman Lab
The Frustrations of a Foggy Brain - Musculoskeletal Australia (MSK)
Beating Brain Fog: Your 30-Day Plan to Think Faster, Sharper, Better: Brennan, Dr.Sabina
cool article, thanks for the sources, going to dive deep in it :D
Very interesting article and subject ! ❤️