Feeling muddy? What is brain fog and how to get rid of it?


It’s 9 a.m. and you’re at your desk. You have a ton of work to do, but you can’t focus on it. Your eyesight is good — you can see the words on the page or screen in front of you, but for some reason they’re just…[4]do not enter.

You’re not sick, you’re not hungover or preoccupied, and you slept a lot last night, so you know that’s not it. It’s not just Mondays either, because – well, it’s Tuesday.

Yes, you have brain fog.[8]What is Brain Fog?[9]Brain fog is not a medical condition, but rather a generalized feeling of being fuzzy, spaced out, and lacking mental clarity. It can be caused by a number of underlying health conditions, including long COVID[1] – so you should definitely see a doctor if this becomes a chronic problem for you.

That said, we all get them from time to time, and it’s usually nothing to worry about. But that doesn’t make it any less uncomfortable and convenient, especially when you have things to do that require your full attention.

5 ways to beat fog

If your doctor has ruled out any serious health issues, chances are your brain just isn’t working at its peak performance capacity. Fortunately, there are a few things that can help you achieve the mental focus you need. (Consult your doctor before adopting an exercise regimen or taking a dietary supplement.) Here are five:

Exercise

Take a hike, buddy!

There’s nothing like fresh air and exercise – even a short walk in the park – to chase away cobwebs. Studies have shown that physical activity improves cognitive function by reducing levels of cortisol (stress hormone) and that physical fitness promotes growth of the hippocampus, the part of the brain responsible for learning and memory. .[2]

But we don’t need studies to tell us what we already know through common sense. Your brain is an organ like any other; it needs a good supply of oxygenated blood to perform at its best, and a brisk walk in nature is a proven way to fill your lungs with clean air and get your heart pumping.

But if that doesn’t help…

Caffeine

… there is always coffee.

“I can’t do anything until I have my morning coffee!” We’ve all heard it — and probably said it — at some point in our working lives. And there’s a reason for that; the caffeine in a good old cup of coffee (between 40 and 150 mg per serving) is a stimulant that temporarily improves lower cognitive functions like attention, alertness, and reaction time. About 80% of American adults depend on it to carry out their daily workload.[3]

But caffeine is just a quick fix for mental underperformance, and too much of it can have the opposite effect, making you jittery and distracted.

L-theanine

If you’re not a fan of coffee, consider a refreshing cup of green tea.

Green tea is also caffeinated, but much less (about 33 mg per serving). Rich in antioxidants, it also contains a high concentration (~25 mg) of L-theanine – an amino[{” attribute=””>acide avec des avantages de neuro-amélioration prouvés.

Dans un récent essai clinique japonais, une seule dose de L-théanine s’est avérée non seulement augmenter le temps de réaction des sujets, mais également améliorer leurs scores aux tests de mémoire. C’est aussi un agent neuroprotecteur — c’est-à-dire qu’il fortifie le cerveau contre la dégénérescence — selon une étude publiée dans le Journal des neurosciencesdont les auteurs ont suggéré que la L-théanine pourrait un jour être exploitée comme thérapie pour les lésions cérébrales liées à la toxicomanie.[5]

Mangiferine

Mangiferin extracted from mango leaf was all the rage when it hit the supplement market under the trade name Zynamite in 2018 — and rightfully so.

Featured by the manufacturer, Nektium, as a caffeine-free nootropic that boosts cognition, mental performance, and responsiveness, as well as reducing fatigue,[6] Mangiferin has been called a “natural miracle” by an international team of scientists who have studied its many health benefits, which may even include the potential for preventing brain cancer.[7] Pending further clinical investigation, medical researchers believe that mangiferin shows promise as an effective treatment for neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease.

Unlike caffeine, mangiferin has no known cardiovascular side effects, so it shouldn’t give you the jitters you get from drinking too much coffee.

Salidroside

Another plant-derived nootropic is salidroside – a bioactive compound found in the adaptogenic herb Rhodiola rosea (rose-root). It is also being talked about as a side-effect-free candidate for neurological rehabilitation therapy.[10]

A 2009 scientific review of the salidroside-rich rose root extract SHR-5 by the Swedish Herbal Institute concluded that there was “strong scientific evidence” that SHR-5 “improves attention, cognitive function and mental performance” in human subjects,[11] while the powerful neuroprotective effects of pure salidroside are well documented in preclinical rodent testing.[12]

However, many commercially available rose root supplements contain only trace amounts of salidroside, so be sure to check that it is specifically listed on the label.

Closing tips

When it comes to brain fog, most people don’t have a clue what to do about it. Fortunately, after reading this blog, you are not one of them!

Of all the fog control methods listed above, you should definitely try to get more exercise first. But if you’re still battling brain fog and your doctor gives you the green light, natural nootropics like L-theanine, mangiferin, and salidroside show great promise as powerful brain boosters that can help improve mental clarity. when you need it. more.

References:

  1. health.harvard.edu/blog/brain-fog-memory-and-attention-after-covid-19-202203172707
  2. ncbi.nlm.nih.gov/pmc/articles/PMC6234274/
  3. sciencedirect.com/science/article/pii/S0149763416300690
  4. liebertpub.com/doi/10.1089/jmf.2020.4803
  5. jneurosci.org/content/41/4/739.long
  6. nektium.com/zynamite/
  7. lipidworld.biomedcentral.com/articles/10.1186/s12944-017-0449-y
  8. sciencedirect.com/science/article/abs/pii/S1043661819304360
  9. sciencedirect.com/science/article/pii/S0378874119345416
  10. dovepress.com/pharmacological-activities-mechanisms-of-action-and-safety-of-salidros-peer-reviewed-fulltext-article-DDDT
  11. doi.org/10.2174/157488409789375311
  12. link.springer.com/article/10.1007/s10571-020-00801-w

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