5 ways to beat brain fog & boost mental clarity

What even is “brain fog”, you may be asking?

“Brain fog” is an informal term used to describe a cluster of cognitive symptoms that affect thinking, focus, and mental clarity. It isn’t a medical diagnosis on its own, but rather a way people describe how their brain feels when it’s not functioning at its usual sharpness.

The phrase dates back to the 1850s, when it was used to describe ‘mental exhaustion’ among students and professionals.¹ More recently, it became widely known during the COVID-19 pandemic and is linked to long COVID as ‘cognitive issues‘, including poor memory, focus, and mental clarity.²

What does brain fog feel like?

People often describe brain fog as:³

“Fuzzy” thoughts
Slower thought processing
Feeling like the brain has “bad WiFi” or cotton wool inside it

These descriptions aren’t clinical, but they do reflect a shared experience of reduced cognitive clarity.

Common causes of brain fog

Brain fog can have multiple contributing factors. Some of the most common include:⁴

Poor sleep
Blood sugar imbalances
Mental health conditions like anxiety or depression
Hormonal changes
Poor nutrition
Stress

In many cases, more than one factor is involved.

What helps improve brain fog?

Prioritise sleep – Sleep is essential for cognitive repair and memory consolidation.⁵ Poor sleep is one of the most common contributors to brain fog. Helpful habits include:

– Reducing screen exposure before bed
– Consistent sleep and wake times
– Getting natural daylight exposure in the morning to support circadian rhythm
– A good bedtime routine, including wind-down time and Sing Me To Sleep Tea
Stabilise blood sugar levels – Eating the right food at the right time is important to ensure that your blood sugar is stabilised throughout the day. Supportive strategies include:⁶

– Eating regular, balanced meals
– Pairing carbohydrates with protein or healthy fats
– Prioritising protein intake (often ~20–30g per meal as a general guide)
– Minimising highly refined sugar intake
Manage stress and support mental health – Chronic stress, anxiety, and low mood can all impact cognitive performance. Helpful approaches include:

– Regular movement or exercise
– Time outdoors in nature
– Breathing exercises or meditation
– Therapy or structured mental health support if needed
– Adaptogens such as Ashwagandha
– Chuckling Goat Kefir – 95 strains of beneficial bacteria that feed your gut-brain good mood chemicals and reduce inflammation, providing more energy, focus and sharper thinking.⁷
Consider hormonal imbalances – Hormonal changes can influence energy levels, sleep quality, and cognitive clarity. This may be relevant during:

– Menstrual cycle fluctuations
– Pregnancy and postpartum changes
– Perimenopause and menopause
– Thyroid dysfunction

If symptoms are persistent or worsening, it’s important to speak with a healthcare professional to investigate possible underlying causes.
Reduce inflammation through diet & lifestyle– An anti-inflammatory dietary pattern may support brain health over time. This typically includes:

– Whole, minimally processed foods
– Omega-3 rich foods (e.g., oily fish)
– Nuts, seeds and healthy fats
– High-fibre intake
– Limiting ultra-processed foods and excess refined sugar

When to seek medical advice

Occasional brain fog can be common, especially during periods of stress or poor sleep. However, you should seek support from a GP if symptoms:

Persist or worsen over time
Interfere with daily functioning (e.g., work, finances, safety tasks)
Are accompanied by significant memory loss or confusion
Affect your ability to carry out routine activities

Brain fog is a descriptive term for reduced mental clarity, often linked to lifestyle, stress, sleep, and underlying health factors. While it can feel frustrating, it is usually a signal that something in the body or routine needs attention rather than a standalone condition.

Improving sleep, stabilising blood sugar, managing stress, and supporting overall nutrition are simple, practical starting points to clearing the fog and boosting your mental clarity!

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