Struggling with memory issues, difficulty concentrating, or mental fuzziness? You might be experiencing brain fog, a condition with multiple causes that can interfere with cognitive function.
Psychologist Kimberley Wilson recently appeared on BBC Morning Live to break down the signs of brain fog and effective strategies to clear it.
What Are the Signs of Brain Fog?
According to Wilson, brain fog symptoms include:
- Trouble concentrating
- Memory problems
- Confusion or “fuzzy-headedness”
- Difficulty finding the right words
Because brain fog has various causes, different treatments may be necessary to manage symptoms.
Nutritional Fixes: The Power of B Vitamins and Polyphenols
A key factor in brain function is nutrition, and B vitamins play a crucial role. Wilson explains that deficiencies in folate (B9) and B12 can mimic dementia, making them essential for mental clarity.
Sources of B vitamins include:
- Whole grains, beans, and legumes
- Dairy, eggs, meat, and fish (B12 is found mainly in animal products)
- Supplements for vegetarians and vegans who may lack B12
Wilson also highlights inflammation as a major contributor to brain fog. Eating foods rich in polyphenols, the natural compounds found in deeply colored fruits and vegetables, can reduce inflammation and improve blood flow to the brain.
Brain-boosting foods include:
- Blueberries, raspberries, aubergines, and carrots
- Green tea (which Wilson suggests adding to cooking water for pasta or rice)
Lifestyle Changes to Improve Brain Function
Wilson also emphasizes the importance of sleep, vitamin D, and exercise in maintaining mental clarity.
- Sleep: Deep sleep helps the brain clear out waste that builds up throughout the day.
- Vitamin D: Supports immune function, acts as an antioxidant, and protects brain health.
- Exercise: Improves blood flow to the brain and enhances neural connections.
For those experiencing brain fog, external tools like lists, alarms, and reminders can also help with memory and organization.
A Holistic Approach to Mental Clarity
Wilson’s advice highlights how a combination of proper nutrition, regular exercise, sufficient sleep, and external supports can effectively manage and even eliminate brain fog.
By making small but intentional changes, individuals can enhance cognitive function and regain mental sharpness.
