Brain Fog and Diet
There is no technical definition for brain fog, but the symptoms are often described as difficulty concentrating, memory lapses, fatigue, reduced mental acuity, and a feeling of ‘haziness’ around cognition. Though there is limited research on the relationship be-tween brain fog and diet, we do know there are many nutrients involved with brain health and cognition, including B-vitamins, fatty acids, vitamin E, iron, and zinc, among others. These nutrition tips may help address symptoms.
► Check for Food Intolerance. Sensitivity to a food could cause symptoms described as brain fog (see page 7 “Getting to the Bottom of Food Sensitivities”).
► Get Enough Iron. The most common nutrient deficiency in the world is iron-deficiency anemia and one of the symptoms is fatigue. Iron is found in a variety of animal foods, such as meat, poultry, and seafood; and in plant foods, such as dark green leafy vegetables, tofu, and beans.
► Get All of Your B-Vitamins. Most are found in whole and fortified grains, nuts, seeds and legumes. Vitamin B12 sources are meat, dairy, eggs, and fortified meat alternatives and plant-milks. Older adults should consider a supplement, as absorption can decrease with age.
► Consume Antioxidants. Limited evidence suggests that flavonoid compounds found in plant foods, especially luteolin, found in celery, broccoli, and green bell peppers, may improve symptoms.
► Eat Enough, But Not Too Much. The brain needs fuel to function, and going too long without food can negatively impact mental acuity. On the other hand, overeating can lead to fatigue as the body shifts focus to digestion. That “afternoon lull” is often a result of overeating at lunch.
► Even Out Caffeine Intake. Caffeine-containing beverages are very popular with adults and too much—or too little if regular intake is high—can affect mental acuity. Taking a “caffeine break” is a potential tactic for addressing brain fog. Reducing caffeine slowly can reduce caffeine-withdrawal symptoms.
► Get Enough Sleep. We are notoriously tired, and lack of sleep can contribute to feelings of fogginess and poor cognition. If consuming caffeine, consider limiting how late in the day it is consumed to improve sleep.
► Limit Stress. Even small amounts of continual stress can impact cognition and energy levels. Yoga, exercise, planned fun activities, and regular application of stress-reduction techniques can help improve mental clarity.
—Matt Ruscigno, MPH, RD
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