Nutrition Made Simple


July 12 2021



Brain fog usually refers to the occurrence of feeling fatigued, distracted, and moody constantly. Brain fog is one of the most common side effects of our fast-paced lifestyle. Some of the causes of depletion of energy levels include nutrient deficiencies, sugar overload, a lack of sleep, and high amounts of stress. In addition to getting enough relaxation, the brain requires adequate vitamins and minerals, amino acids, essential fatty acids, and glucose for its proper functioning. 

Brain Fog Symptoms

In individuals who are suffering from brain fog, there is an absence of inspiration and happiness along with the symptoms of anxiety and depression. Some of the symptoms of brain fog are low energy or fatigue, chronic fatigue syndrome, irritability, trouble concentrating headaches, forgetfulness, loss of motivation, feeling hopeless, depression, anxiety, confusion and insomnia. 

Causes of Brain Fog

The presence of high levels of inflammation in the body along with the changes to three primary hormones that determine the mood, energy, and focus: dopamine, serotonin, and cortisol are some of the triggers of brain fog. Inflammation is caused by the overactivity of the immune system along with the presence of mental disorders like depression, Alzheimer's disease, dementia, and insomnia. Studies show that people who are most likely to suffer from brain fog are those with underlying conditions such as chronic fatigue syndrome, autism spectrum disorders, celiac disease, gluten intolerance symptoms or other food allergies, fibromyalgia symptoms; mastocytosis, Alzheimer’s disease, and other neuropsychiatric disorders.

Natural remedies for the treatment of brain fog are

  • Reducing Your Sugar Intake and increasing the intake of Healthy Carbs

Cutting back on processed foods that contain high levels of sugar along with artificial sweeteners is essential for reducing the symptoms of brain fog. Including sugar-rich foods depletes the energy reserves of the body and impairs focus. Including quality carbs in the diet by consumption of fresh fruits and veggies provides relief from brain fog.

Serotonin is the hormone that is produced when there is a deficiency of carbohydrates. When levels of serotonin decrease, it causes an increase in feelings of vulnerability, insecurity, sadness, and anxiety. Consumption of adequate amounts of carbohydrates throughout the day helps in maintaining the required serotonin levels in the body. Foods like sweet potatoes, yams, fruit, raw dairy, and grains are all good sources of serotonin-boosting carbs. Including such foods in the diet helps in improving focus and memory. 

Studies show that consumption of fruits and non-starchy vegetables realigns the levels of essential hormones and also reduces inflammation. Vegetables are rich sources of antioxidants and vitamins that fight oxidative stress and brain damage and they are effective in managing symptoms of various anxiety disorders, neuropsychiatric and neurodegenerative diseases.

  • Getting Enough Protein and Fats through diet 

It is essential for maintaining a steady supply of amino acids and fatty acids for the production of the necessary brain chemicals associated with cognitive function. Protein deficiency is caused by a lack of certain amino acids which may lead to the inability to think clearly. Including protein-rich food sources like meat, dairy products, fish and eggs provide all the essential amino acids which are essential for the brain to produce hormones that support a positive mindset.

Intake of healthy fats produce adequate happiness hormones and fight inflammation. Imbalances in fatty acids increase inflammation levels and they cause various symptoms like depression, cognitive decline, weight gain, and other disorders. Taking anti-inflammatory omega-3 fatty acid foods such as wild-caught fish, grass-fed eggs, or beef, nuts and seeds are essential for maintaining brain health. Intake of omega 3 fatty acid supplements like Alvizia fish oil supplements also helps in strengthening the brain. 

  • Managing Stress

Regular exposure to high amounts of stress increases the production of cortisol which may cause weight gain, tiredness, hormonal imbalances, sexual dysfunction, insomnia, depression, and anxiety. The practice of various “stress-reducing techniques,” including praying, meditating, exercising, journaling, reading, and spending more time in nature help in balancing the cortisol levels in the body thereby reducing the harmful effects of stress. Combating stress also increases the brain’s production of the “happy hormone” known as dopamine. The deficiency of dopamine makes the individual unfocused, bored and uninspired, along with triggering learning disabilities and mental illnesses. 

  • Getting Good Sleep

For improving brain function, it is essential to get adequate amounts of sleep. One of the most common causes of brain fog is lack of sleep as it increases cortisol levels, which leads to irritability and anxiety. High cortisol decreases dopamine levels and makes it difficult for serotonin to work causing alterations in mood and behavior.

  • Treat underlying Hormonal Imbalance

Conditions such as Low thyroid function, adrenal insufficiency, and chronic fatigue syndrome are considered to be the triggers of brain fog. inflammation, a poor diet, sensitivities, allergies, stress, and lack of adequate rest are some of the factors that lead to hormonal imbalances. By addressing the underlying hormonal issues, and by adjusting the diet can lead to achieving a balance in the hormone levels naturally. Some of the dietary modifications include eliminating caffeine, alcohol, excess sugar, inflammatory hydrogenated oils, processed and packaged foods. Excessive consumption of alcohol suppresses the activity of the central nervous system whereas too much caffeine can stress the adrenals. 

  • Treatment of Any Unknown Food Allergies

Individuals who are suffering from food sensitivity experience gut-related damage that affects the normal functioning of the brain. 

Food allergies can cause significant changes in the gut microbiota affecting the overall health of the body. An allergy causes inflammatory reactions, which affect various body functions. Identifying the allergen and eliminating it from the diet along with consumption of gluten-free and avoiding non-organic, pasteurized dairy products helps reduce the symptoms of brain fog. 

  • Taking Supplements

Maintaining a healthy lifestyle and intake of dietary supplements can help clear up brain fog. A combination of a healthy diet, regular rest, exercise, also speeds up the healing process. Adaptogenic herbs like holy basil, maca, and ashwagandha help in lowering cortisol levels and fight against the harmful effects of fatigue and stress. Alvizia omega 3 fish oil supplements are effective in lowering inflammation and support brain health. Deficiency of various B vitamins can cause sluggishness and mood swings which can be addressed by taking vitamin B supplements. 

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: Fish-Oil, Omega-3, Salmon-Fish, Softgels


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