5 Ways to Support Cognitive Health and Reduce Brain Fog

Have you ever walked into a room and forgotten why you went there?

Maybe a familiar name suddenly escapes you, or you find yourself struggling to focus on something that normally wouldn't be difficult.

Brain fog can be frustrating, and as we get older, those moments may leave us wondering what we can do to support our brain health and reduce the risk of cognitive decline. 

The good news is that supporting cognitive health isn't only about exercising your brain.

The health of the rest of your body matters, too. What we eat, how well we sleep, the health of our gut, our blood pressure and blood sugar, and even our exposure to toxins can all play a role.

Here are five areas to consider when looking for ways to support cognitive health from the inside out.

1. Eat an Anti-Inflammatory Diet for Brain Health

What you put on your plate can have an impact on your brain.

Research has linked diets high in ultra-processed foods with an increased risk of cognitive decline and dementia.

One study found that a diet containing 28% or more ultra-processed foods may increase levels of inflammation in the brain, contributing to dementia. ¹

Rather than trying to completely overhaul your diet overnight, start by looking for places where you can reduce refined grains, deep-fried foods, seed oils, grain-fed meats and eggs, and processed foods.

Then think about what you can add to your plate.

Choose more anti-inflammatory foods, especially those rich in antioxidants, such as:

• Leafy greens and other vegetables
• Low-glycemic fruits, especially berries
• Healthy fats
• Clean sources of protein like grass-fed meat and dairy, and wild-caught fish
• Fiber-rich foods

Antioxidants can help fight harmful free radicals, making antioxidant-rich foods an important part of an anti-inflammatory diet. ²

It's also worth paying attention to what you're using to sweeten your food and drinks.

Research included in our September resources found that adults who consumed the most artificial sweeteners experienced substantially faster declines in memory and thinking, particularly those under age 60 or with diabetes. ³ 

Aspartame is especially bad for brain health, but I recently learned that even erythritol and xylitol can have a negative effect on brain health for some, so I recommend using them sparingly. Instead, use raw honey and pure maple syrup, or zero-calorie plant extracts like stevia and monk fruit which avoid raising blood sugar and have no known side-effects if consumed in moderation. 

You don't have to eat perfectly. Small changes that move you away from highly processed foods and toward whole, nutrient-dense foods can be a good place to begin when supporting brain health.

2. Make Sleep a Priority

Sometimes sleep is the first thing we sacrifice when life gets busy, but getting enough quality sleep is important for cognitive health.

Poor sleep quality may be associated with cognitive decline as we get older. ^{2, 4}

One neurologist offered a helpful comparison: Think of your brain like your smartphone.

If you forget to charge your phone the night before, it may glitch or run out of power during the day. It simply won't work as efficiently. Your brain needs that recharge time, too. ⁴

If you're struggling with sleep, a few changes to your evening routine may help:

• Turn off electronics several hours before bedtime.
• Choose relaxing activities in the evening.
• Avoid caffeine within eight hours of bedtime.
• Avoid food within three hours of bedtime.
• Reduce exposure to bright light after sunset.
• Keep your bedroom cool and dark.
• Aim for seven to eight hours of sleep.

When we're thinking about long-term brain health, good sleep deserves to move much higher on our priority list.

3. Don't Ignore the Gut-Brain Connection

Your gut and your brain may seem like completely separate parts of your body, but there is an important connection between them.

The gut-brain axis is a two-way communication link between the intestinal tract and the nervous system.

Gut inflammation from a diet high in processed foods, sugar and unhealthy fats, and low in fiber and antioxidants, along with chronic stress and frequent use of NSAIDs can send signals to the brain that interfere with neural communication and contribute to cognitive slowing. 

The gut microbiome, which is the entire community of trillions of helpful and harmful microorganisms living in your digestive tract can become imbalanced when there are too many unhealthy bacteria compared to the healthy. This results is gut dysbiosis which also affects our ability to think, process and remember. 

Supporting a healthier gut begins with many of the same habits that support your brain.

Reduce processed foods, refined sugars, and unhealthy fats, and increase healthy whole foods, including a wide variety of vegetables, fruits, and fiber.

It may also be helpful to identify foods, such as gluten or dairy, that could be triggers for you.

Supporting a healthy balance of bacteria is another important consideration.

Fermented and probiotic-rich foods such as sauerkraut and kefir can help support the microbiome, along with a daily probiotic supplement and a varied whole-food diet.

It's also important to consider whether medications could be adversely affecting your balance of healthy bacteria. ^{2, 5, 6}

This is another reminder that we can't always look at one symptom or one part of the body in isolation. Supporting the gut may be an important part of supporting cognitive health.

4. Keep an Eye on Blood Pressure and Blood Sugar

Two numbers we often associate with other areas of our health also matter when we're talking about cognitive health: blood pressure and blood sugar.

High blood pressure can damage and narrow blood vessels over time, which may restrict blood flow to the brain. One neurologist featured in the research described high blood pressure as the "number one silent force behind memory loss." ⁴

Blood sugar matters, too.

One study linked lower blood sugar levels with better brain health and a lower risk of cognitive decline, Alzheimer's disease, and dementia.

High blood sugar has also been linked with inflammation, which can slow brain signal transmission and affect endurance. ⁷

If you haven't been paying much attention to your blood pressure or blood sugar, protecting your brain health gives you another reason to start.

5. Reduce Your Toxic Load

We can't eliminate every toxin we're exposed to, but we can take practical steps to reduce our overall toxic load.

Reducing toxic exposure is another area to consider when looking for ways to help prevent and reduce brain degeneration. ²

A few places to start include:

• Choose organic versions of produce on the Dirty Dozen list when possible.
• Use a water filtration system.
• Choose non-toxic cleaning products.

You don't have to throw everything in your home away tomorrow. Instead, consider where you can make gradual changes to reduce your exposure over time.

Your Brain Is Part of the Bigger Picture

When we notice brain fog or worry about cognitive decline, it's easy to think supporting cognitive health means focusing only on the brain.

But our bodies don't work in separate compartments.

The foods we eat can influence inflammation.

Our gut communicates with our brain.

Sleep is important for healthy brain function.

Blood pressure affects blood flow to the brain, while blood sugar may influence inflammation.

And reducing our toxic load is another way we can support our overall health.

The best part? You don't need to tackle all five areas at once.

Choose one place to begin.

Maybe it's going to bed a little earlier. Maybe it's replacing one processed snack with a whole-food option. Perhaps it's checking your blood pressure regularly, adding more vegetables to your meals, supporting your gut health, or taking a closer look at the cleaning products you're using in your home.

Supporting brain health isn't about perfection. It's about giving your body, and your brain, the support they need, one healthy choice at a time.

And we're not finished!

There are some specific nutrients that promote brain health, the ability to think more clearly, calmly and with better short- and long-term memory. We carry supplements that contain some of these important nutrients, and we'll be highlighting them in our weekly emails throughout the month. 

In our next blog, we'll take a closer look at these nutrients, along with four more ways to support cognitive health, including movement, stress reduction and gratitude, challenging your mind, and staying socially connected. 

References

¹ Prevention - Processed Foods Increase Dementia Risk Study
² Dr. Jockers -  Brain Regeneration: 12 Ways to Heal Brain Cells
³ ScienceDaily -  Popular Sugar Substitutes Linked to Faster Brain Aging

⁴ SELF -  How to Keep Your Mind Sharp at Any Age: Neurologist Tips and Suggestions

⁵ NaturalHealth365 -  Mental Fog Crisis Doctors Fail to Acknowledge

⁶ Dr. Mariza Snyder -  Is Your Brain Fog Caused by Gut Inflammation?

⁷ Dr. Mariza Snyder -  6 Supplements That Can Keep Your Brain Young and Healthy During Menopause