Struggling to Think Clearly? Here’s How to Beat Brain Fog

Many individuals have encountered jet lag- a state of mental sluggishness and fatigue.

In her recently published book "Beating Brain Fog," Sabina Brennan defines brain fog as a cluster of symptoms leading to diminished mental clarity or foggy thinking. While there are no specific statistics on the prevalence of brain fog, Brennan noted that approximately 600 million individuals worldwide experience cognitive dysfunction, which she identified as a clinical manifestation of this condition.

The Brain Constantly Scans for Patterns

Brennan suggests that a key factor contributing to brain fog is the absence of a routine. Before the pandemic, she noted that roughly 40% of our behaviors were habitual, which she deems crucial for optimal brain function, which prefers patterns.

In a video call with CNBC, Brennan elaborated on the brain's high-energy demands, consuming approximately a quarter of the nutrients we ingest. The cerebral cortex, referred to as the brain's "thinking part," consumes the most energy, and to manage this energy effectively, the brain continuously seeks out patterns to facilitate automated behavior, requiring fewer resources. She likened the thinking part of the brain to bookends, primarily engaged at the start and end of activities, with the emotional or limbic section of the brain managing the remaining tasks.

Brennan emphasized that while automated behavior, by its nature, is effortless and operates on autopilot, spending too much time in this state is valid to prevent overwhelming the brain.

Keep Up with Routines

Much of our morning routines were habitual. As a result, the first conscious engagement stress on the brain might not occur until around 9:30 a.m. when individuals arrive at the office.

The disruption caused by the spread of COVID and subsequent lockdowns affected many routines, particularly as people transitioned to working from home. This change brought challenges such as finding a suitable workspace, maintaining motivation to dress for work, and adhering to regular bedtime schedules. Consequently, behaviors became erratic, making it difficult for the brain to establish patterns. Brennan highlighted that this overload can leave little capacity for cognitive tasks.

To combat brain fog, Brennan recommends reintroducing routines, such as creating a "fake commute," such as a walk around the block to frame the start and end of the workday.

Get Enough Sleep

While brain fog is not a diagnosis, disease, or disorder, it can signal an underlying health issue or the result of lifestyle choices, such as inadequate sleep.

Getting sufficient sleep is crucial in combating brain fog, allowing the brain to eliminate toxins. Brennan likened it to having streets cleaned at night with minimal traffic. The brain requires periods without cognitive activity to clean and remove toxins thoroughly.

According to Brennan, one straightforward indicator of insufficient sleep is waking up feeling groggy. This sensation indicates that the sleep chemical adenosine, responsible for making us drowsy, has not completely cleared from the body, signaling a "sleep debt."

Engage in Regular Exercise

Brennan also highlighted the importance of exercise in managing brain fog, as it triggers the release of a protein called brain-derived neurotrophic factor, which functions similarly as a fertilizer, facilitating the growth of brain cells and connections.