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Brain fog is also known as brain fog, brain fog or mind fog. Cerebral fog is a condition that may resemble a child walking in a fog a bit. Brain fog can affect anyone at different times in their lives. It is a mostly temporary condition, but it may occur regularly. What are the causes and symptoms of brain fog? How to deal with mental fog?
Brain fog -it is easiest to describe as a set of characteristic symptoms associated with disturbances in the organization and interpretation of sensory impressions, i.e. impaired perception.
Brain fog is not a scientific concept. It also doesn't appear in medical textbooks, even though practically everyone experiences it.Mental fogis not a disease entity, although it may be a direct consequence of the disease at any stage.
Brain fog - what is it?
Itselfmental fogis directly related to dysregulation of neurotransmitters in the brain and nervous system. The most important here is the level:
- Gamma Aminobutyric Acid (GABA)
that is the most important four of the brain signaling.
The constant elevated level of dopamine in this case is responsible for arousal. Such a state - which is often the result of living under stress, excessively exploiting the body, excess stimulants, such as caffeine, for example - will result in a simultaneous reduction in serotonin levels.
On the other hand, inflammation intensifies. Inflammation affects the entire body and over time can develop into an autoimmune disease that affects your own tissues and organs. Chronic inflammation causes the body to find an enemy to itself, and it can be its own organ, gland or tissue. This can lead to diseases such as hypothyroidism or Hashimoto's disease, for example. And a damaged, malfunctioning thyroid gland will intensify the effects of brain fog several times!
Another important factor turns out to be low levels of acetylcholine. This key neurotransmitter performs many important functions in the body: it is responsible for memory, attention, is involved in the process of rest and regeneration, and in muscle work.
Low levels of acetylcholine contribute to the development of Alzheimer's disease. The amount of acetylcholine in the diet is significantly influenced by the amount of choline and phosphatidylcholine in the diet. Deficiencies of these ingredients are relatively common, incl. due to the recommendation to limit the amount of cholesterol in the diet (products containing cholesterol are also often rich in choline, e.g. egg yolk).
Additionally, approx. 50 percent society, due to genetic conditions, may have a greater demand for choline. To meet the demand for this ingredient, you should eat at least 3 eggs a day.
Other choline-rich foods are tilapia and salmon, but a pound a day seems way too much. Other choline-rich foods include liver, fish, poultry, nuts, spinach, and soybeans.
Brain fog - symptoms
The most common symptoms of brain fog are:
- problems with concentration
- trouble concentrating
- temporary memory problems
- no motivation to take action
- and even migraine
Brain fog - causes
The most common causes of brain fog include:
- brain malnutrition - a diet rich in highly processed products that are easy and quick to prepare, but devoid of key substances for the smooth functioning of the brain
- dehydration - lack of proper drinking habit. The brain in nearly 80 percent. consists of water and the consequences of dehydration affect this organ in the first place, even with a slight degree of dehydration
- poor physical condition - overweight, obesity, lack of exercise prevent the body from functioning efficiently. It has a negative effect on mental he alth as well
- information overload - brain training is necessary, but everything has its limits. By being connected to information sources 24 hours a day, you will only release more stress. It kills intelligence and creative thinking
- sleep deficiency - this should be the first point if we're talking about brain he alth. Already one night without sleep causes mental abilities to decline. Regular sleeplessness can cause permanent changes in the brain
Brain fog - how to deal?
- nourish the body - take care of a good and nutritious diet, rich in essential minerals and vitamins, especially B vitamins, which affect memory, attention and focus by stimulating neurotransmitters
- take care of your body - even a small activity, lasting 5-7 minutes, performed every morning at home will give the right sign alto build immunity. The silhouette will be toned and you will feel better. Get rid of fried foods rich in simple sugars from your diet
- get some sleep - make sure that the sleep is long and soothing. Get rid of light or sound sources in the bedroom. The best temperature for sleeping is 18-20 degrees C. Make sure your diet provides you with enough magnesium to support a he althy sleep
- exercise your brain regularly - read, recreate information, learn new skills, languages or solve puzzles. All these activities will make the neural network grow with new paths, and you will more efficiently use your innate abilities
- think about meditation - understood as calming the breath, calming down. Focus 10 minutes a day on breathing only and nothing else. Such practices have scientifically proven effects
Follow these rules, but introduce changes gradually. Every week, every two weeks, add another point. I guarantee you that you will feel better almost overnight. You will regulate the hormonal balance, and the longer you use this knowledge, the better you will feel and function every day.
Source: Youtube.com/GastroCoachAbout the authorMikołaj Choroszyński, nutritionist and gastrocoach Master of Human Nutrition and Dietetics, Psycho-dietician, Youtuber. Author of the first book on the Polish market about a diet counteracting neurodegenerative diseases "MIND Diet. A Way for a Long Life". He fulfills himself professionally, running his Bdieta diet clinic, because nutrition has always been his passion. She helps her patients by telling them what to eat to stay he althy and look good.