Do you find it tough to keep your head in the game? Have you reached a dead end? Do you have a mental tangle going on? Is a nebulous feeling troubling you? If you nod in acceptance of the preceding questions, you have brain fog.
Brain fog refers to conditions like absentmindedness, mental confusion, lapses in focus, and a low attention span. You feel a thin layer of fog around your head, making accessing thoughts challenging. Rather than a medical ailment, brain fog indicates an underlying concern. You become less cognitively agile and experience mental or cognitive lapses that make you feel foggy-headed.
Let’s go ahead and explore the following article to find out more about the concept of brain fog.
Telltale signs of brain fog
Signs and symptoms of brain fog include:
- Lack of attention span
- Poor concentration
- Both anxiety and depression
- Taking longer than usual to finish a simple task
- Irritability and consternation
- Scant amounts of energy
- Sleeping difficulties
- Inability to connect emotionally with people
- Recurring headaches
- Losing your stream of thought in the middle of a phrase
- Relatively low visuospatial acuity
Causative factors for brain fog
An unhealthy lifestyle, environmental toxins, certain medical conditions, or the side effects of medications cause brain fog.
The following are some causes of brain fog:
Chronic stress boosts our blood pressure, lowers our ability to fight illnesses, and exhausts us. Therefore, it is hard to concentrate when your brain is tired.
- Deficiencies in vitamins and minerals
Deficiencies of vitamin B12 and iron cause anaemia, which impairs brain function. Vitamin D deficiency causes lapses in concentration and affects your problem-solving abilities. Moreover, low magnesium and potassium levels significantly decrease energy and cause brain fog.
- Inadequate sleep
Lack of sleep diminishes the ability to cope with stress, so sleep is vital for maintaining brain health.
- Insulin resistance
Blood sugar highs and lows impact our cognitive processes. Over time, excessive sugar restricts the flow of oxygen-rich blood to the brain.
- Psychiatric disorders
Psychiatric illnesses affect our cognitive thinking and hence cause brain fog. These include depression, anxiety, bipolar disorder, obsessive-compulsive disorder (OCD), and more.
- Medical issues
Thyroid imbalance, polycystic ovarian syndrome, migraine, lupus, fibromyalgia, and multiple sclerosis are some examples of medical conditions that cause brain fog. These disorders have a moniker for condition-specific brain fog.
- Side effects of medication
Brain fog is a side effect of drugs that control hormones, blood sugar, blood pressure, or attention levels. These drugs are antihypertensives, antihistamines, birth control pills, sedatives, anticholinergics, and more.
Dehydration is associated with brain shrinkage and short-term memory loss, as low water levels can facilitate cytotoxic protein buildup in brain cells, which can cause brain fog.
- Hormonal level fluctuations
Fluctuations in the levels of estrogen and progesterone hormones occur during pregnancy and menopause. These fluctuations cause short-term cognitive impairment.
- Electromagnetic radiations
The brain absorbs electromagnetic waves emitted by mobile phones that can harm neuronal function and cause brain fog.
- Environmental contaminants
Environmental contaminants like dust, pollen, cleaning products, mould, pet dander, air fresheners, cigarette smoke, and heavy metals cause a cognitive slump.
Cure for brain fog
Brain fog is transient. The etiology of brain fog determines its prognosis. There are no drugs or therapies available to treat brain fog. No tests can determine brain fog. Lifestyle changes combined with scientific assistance can effectively cure brain fog and address all mental and physical causes.
- Lifestyle Modifications
The following are a few lifestyle changes that might help with brain fog:
- Putting sleep first
Sleep is required for the brain to heal and renew, so 7-8 hours of sleep is necessary for rebooting the brain.
- Incorporate exercise into your daily routine.
Exercise enhances brain function by strengthening neural connectivity. Additionally, exercise stimulates the release of beneficial chemical messengers called endorphins that attenuate pain perception and boost mood.
- A step towards brain-healthy food
Fat is the principal source of fuel for the brain. Therefore, adopt a diet high in healthy fats such as fatty fish, nuts, olive oil, salmon, coconut oil, and more. Also, opt for foods rich in omega-3 fatty acids, antioxidants, and coenzyme Q10.
- Reduce excessive alcohol consumption.
Heavy drinking can harm the communication centres in the brain, thus making memory storage harder.
- Skimp on caffeine
Caffeine use in excess can disrupt sleep and increase the production of cortisol, the stress hormone that is one of the causative factors of brain fog.
- Optimum water intake
The brain needs water to function normally. It is so because the brain works more efficiently and accurately when well-hydrated.
- Engage in stress-relieving activities.
De-stressing exercises such as yoga and meditation boost brain power and enhance your perspective.
- Indulge in leisure pursuits.
Invest your time in hobbies to lift your mood because engaging in activities helps to purge clutter from the brain.
- Limit your usage of technological devices.
Reduce your time spent on technological devices like computers, smartphones, and tablets since they emit electromagnetic radiation that impairs cognitive performance.
- Install a HEPA filter (High-Efficiency Particulate Air Filter) to reduce the hazardous load of toxins.
- Scientific Assistance
- Check your vitamin levels and rectify any deficits with supplements or a good diet.
- Check yourself for an underlying medical issue.
- Switch medications in case of side effects.
Exercise as a cure for brain fog
Deep breathing exercises oxygenate the blood and provide additional oxygen to the brain. Higher oxygen level aids in cognitive function and tiredness reduction. Regular exercise enables you to combat the terrible brain fog and feel less groggy.
Habitual practice of these exercises stimulates the production of new nerve cells in the brain. A smorgasbord of mental strategies exists to bust brain fog, but three fail-proof exercises stand out. These include the kriyas for Kapal Kshetra, Rekha gati, and breath counting meditation.
These exercises act as a silver bullet to reverse the effects of brain fog. Regular exercise helps you to get a handle on brain fog.
Let us dig in to learn the procedure for these activities.
- Kriyas for Kapal Kshetra (skull)
A series of three kriyas exist for increasing brain capacity. These kriyas focus on three separate locations of the skull. These are efficacious in clearing up brain fog.
- First Kriya
This kriya focuses on Shikha Kshetra or the area of intelligence and endurance. Vigorous inhalation and sustained attention to this point facilitate oxygen supply to the brain cells.
1. Stand upright, put your feet together, and place your hands at your sides with palms touching your thighs.
2. Keep your lips closed, your head relaxed, and your spine straight while bending your head backward.
3. Look upwards. Pay attention to Shikha Kshetra, which is an area of the head where Hindu priests bind their Shikha or Choti.
4. Inhale forcefully. Feel the pressure at Shikha Kshetra.
5. Gently exhale without sound, releasing the pressure from Shikha Kshetra.
6. Perform this kriya at least ten times.
7. Return your head to its original position. Relax your shoulders and spread your feet wide.
1. This kriya is a boon for developing the mind and willpower.
2. Regular practice of this kriya enhances the functions of the pineal and pituitary glands.
3. Consistent practice of this kriya alleviates stress.
- Second Kriya
This kriya focuses on the memory area in the skull known as Brahma Randhra. Vigorous inhalation and constant attention to this location aid oxygen delivery to the brain cells.
1. Stand tall, bring your feet together, and place your hands at your sides.
2. Keep your lips closed and your neck relaxed, and look forward. Shift your gaze to the ground at a distance roughly equal to your height.
3. Focus on the vulnerable top area of your head known as Brahma Randhra (anterior fontanelle).
4. Inhale vigorously. Gain a powerful grip on Brahma Randhra.
5. Gently exhale without sound to relieve pressure.
6. Perform the technique at least ten times.
7. Relax your shoulders and spread your feet wide.
1. This kriya is a matchless gift for consolidating memory power.
2. Regular practice of this kriya reduces confusion and irritability.
3. This kriya alleviates mental weariness and strengthens concentration.
- Third Kriya
This kriya focuses on Medha Kshetra or the place of wisdom. Medha Kshetra is the core of intellectual strength. Indentation at the back of the neck houses Medha Kshetra.
1. Stand upright, put your feet together, and place your hands at your sides.
2. Maintain a forward posture and a relaxed neck.
3. Place your chin at the Kantha Kupeh or sternal notch (the centre of your collar bone joint at the base of your neck).
4. Focus on the last end of the skull at the back of the head.
5. Inhale strongly. Establish a firm grasp on the Medha Kshetra. Slowly and quietly exhale.
6. Repeat this procedure at least ten times.
7. Keep your head relaxed and spread your feet wide.
1. One of the best ways to improve intellect is the practice of this kriya.
2. This kriya delays brain ageing and keeps mental health at its peak.
3. Regular practice of this kriya aids in achieving a clear focus.
2.Rekha Gati (Line Walking)
The words Rekha and Gati signify line and motion, respectively. Rekha gati involves walking linearly with the heel of one foot in touch with the toes of the other foot. This exercise enhances attention, improves body gait, and builds proper balance. As a result, it is a supplemental medication for the mind and body.
1. Stand tall and stiff, with your feet firmly planted on the floor. Keep the palms beside your thighs.
2. Keep your neck straight and your eyes closed.
3. Place your right foot in front of your left foot so that the right foot’s heel hits the left foot’s toes.
4. Similarly, while keeping your right foot planted on the ground, lift and position your left foot ahead of the right foot, so that the left heel hits the toes of the right foot.
5. Take at least ten steps forward in a straight line so that the heel of one foot touches the toes of the other.
6. Walk the same number of steps backward in a straight line.
1. Rekha gati enhances the body’s equilibrium and develops focus capacity.
2. This exercise helps to enhance the gait of the body.
3. This strategy improves memory and concentration.
4. Rekha gati is effective in treating hypertension.
5. Regular practice of Rekha gati boosts confidence.
3. Breath Counting Meditation
Meditation is a sure-fire way to maintain optimal mental health. Breath counting meditation is a dead-simple method of meditation. Consistent practice stimulates the hippocampus, the part of the brain in charge of memory.
1. Spot a peaceful area and take a seat upright. Maintain a straight back and gaze.
2. To relax, close your eyes and take slow, deep breaths.
3. Pay attention to your breathing. Gently inhale and mentally count one on a gentle exhalation.
4. Inhale again and count two as you exhale.
5. Continue this method until you have counted ten breaths. One is one cycle of inhaling and exhaling.
6. When you get to ten, start performing backward breath counting meditation: ten, nine, eight, and continue until you get to one.
Beginners should start with ten breaths and gradually go to twenty, thirty, and more. If you lose count, begin again at one.
This meditation approach has significant benefits, which are enumerated below:
1. Regular practice of breath counting meditation directs your attention to self-awareness.
2. Breath counting meditation eases anxiety and despair.
3. Habitual meditation practice enhances sleep quality.
4. Meditation session alleviates stress.
5. This method of meditation is a weapon for sharpening concentration.
6. Breath counting meditation is a magic bullet to boost emotional health.
The Bottom Line
Brain fog can be challenging, but take heart! Follow these remedies and conquer the brain fog. Do not ignore the warning signs because they can exacerbate.
Perform the exercises mentioned above religiously and see the difference. These exercises work right off the bat! Avail yourself of the benefits of these fail-proof techniques to wipe out the brain fog and reclaim your brain.
Frequently Asked Questions(FAQs)
Q1. Who can perform the Kriyas for Kapal Kshetra?
A1. People with vertigo, high blood pressure, and spondylitis should abstain from these exercises.
Q2. Who should abstain from performing Rekha Gati?
A2. People who have sciatica pain should refrain from doing this exercise.
Q3. How many steps should we cover while doing Rekha Gati?
A3. Beginners should cover ten steps both forward and backward. As you gain expertise in this exercise, increase it to twenty times, thirty times, and more.
A4. Beginners should practice each kriya ten times and gradually increase it to twenty-five.
Q5. What is the proper breathing pattern of breath counting meditation?
A5: Take slow, deep breaths. Do not rush to achieve a higher breath count in less time. Perform both forward and backward counting.