Mental fatigue, a widespread state of mental exhaustion, significantly impairs individuals’ ability to maintain attention and recall factual information.
In response to such conditions, adopting healthy eating habits, engaging in creative activities, and regularly taking breaks from screen time can serve as effective mitigation strategies. These practices not only elevate mental states but also help clear psychological barriers that lead to cognitive slowing.
However, if brain fog persists along with other cognitive symptoms, seeking professional medical advice is recommended.
Imagine being in the middle of a long workday, with your mind feeling and sluggish. Motivation is hard to come by, key details slip from memory, and thoughts wander aimlessly at every turn. This could be a sign that you are experiencing “brain fog” — a colloquial term encompassing a range of symptoms that hinder mental clarity and cognitive function.
“Brain fog is not a medical term; rather, it represents a mild cognitive impairment that can arise from various underlying conditions。”
“We all experience moments when our thinking isn’t as sharp as we’d like it to be. However, these instances are usually temporary.”
—— Dean McKinnon, MD, Associate Professor of Psychiatry and Behavioral Sciences at Johns Hopkins University.
Brain fog frequently emerges as a symptom in various contexts, including:
• Chronic stress
• Hormonal fluctuations
• Depression
• Dehydration
Interestingly, a 2021 study revealed that 7% of long COVID patients experienced brain fog. Given the diverse factors contributing to brain fog, McKinnon emphasizes that there is no one-size-fits-all treatment.
If brain fog significantly interferes with your daily life or hinders your ability to perform routine tasks, scheduling an appointment with a healthcare provider is crucial. Conversely, if you’re experiencing mild cognitive blurring, trying some lifestyle adjustments may be worthwhile.
A key strategy in addressing this issue is the importance of genuine rest. Have you ever struggled to focus on a task despite your best efforts?
Research indicates that pushing through isn’t always the solution. Sometimes, stepping away from work for a break can significantly enhance your performance, concentration, and self-discipline.
Another study conducted in 2019 found that using phones during breaks does not allow the brain to recover as effectively as other relaxation methods, such as practicing mindfulness or simply closing your eyes for a few minutes. To facilitate efficient brain rest, you can try the following strategies:
- Meditation
- Social interaction
- Taking a nap
- Engaging in creative activities
- Connecting with nature
Apart from the aforementioned points, you may also consider approaching the issue from the perspectives of diet and exercise.
Maintaining a balanced diet for a better mood
While snacks like candy and potato chips can provide a quick energy boost, sticking to a balanced diet allows you to maintain more stable performance throughout the day.
Don’t rush to make drastic changes. Instead of completely eliminating “unhealthy” foods, start by incorporating nutritious foods into your meals and snacks.
Foods rich in antioxidants, such as blueberries, oranges, and nuts, help reduce oxidative stress in the body, benefiting both the brain and body.
Other nutritious brain-boosting foods include fish. Experts point out that fish, rich in omega-3 fatty acids, is associated with a lower rate of cognitive decline.
Staying hydrated is also crucial
Remember, the brain is about 75% water! In fact, a 2021 study found that dehydration can affect memory and mood. A practical tip is to ensure adequate water intake, resulting in clear or light yellow urine.
Increasing physical activity: Although the brain is often compared to a computer, it is far more complex than that. Your brain and body are intricately connected. Therefore, if you’re feeling mentally unwell, increasing physical activity may help.
Scientific research has linked various forms of exercise to improved brain function:
A 2016 study found that exercise promotes the expression of proteins in the brain that enhance function and reduce symptoms of anxiety and depression.
A 2015 study indicated that exercise may alleviate chronic pain and fatigue.
A 2021 study pointed out that exercise can help distract us from disturbing thoughts.
Another 2017 study showed that exercise aids in emotional regulation after stressful events.
Although the Centers for Disease Control and Prevention (CDC) recommends 30 minutes of exercise per day, any form of activity is beneficial.
Here are some activities you can try:
- Walking:A 2018 study showed that even a 10-minute walk can improve mood.
- Yoga: A 2019 study in Iran revealed that yoga can reduce stress, anxiety, and depression.
- High-intensity exercise:A 2021 review found that high-intensity exercise improves cognitive function.
- Stretching:A 2019 study found that stretching may help improve insomnia.
- Gardening:A 2017 analysis provided strong evidence that gardening can reduce anxiety and depression and improve life satisfaction. Additionally, harvesting fresh vegetables you’ve grown yourself is both satisfying and delicious.
Reducing Caffeine and Alcohol Intake
In today’s culture, moderate caffeine and alcohol consumption are generally considered acceptable, especially when intake is moderate. However, for both substances, it’s important to recognize that our understanding of “moderate” may differ from scientific recommendations.
Caffeine can cause tension, headaches, insomnia, stomach discomfort, and a rapid heartbeat, especially for those sensitive to it. Therefore, the Food and Drug Administration (FDA) recommends a daily caffeine intake limit of 400 milligrams, equivalent to approximately 4 to 5 cups of coffee. Notably, a large cup of coffee from chains like Starbucks often contains about 2.5 times this standard amount.
Similarly, alcohol is both a stimulant and a depressant, significantly affecting cognitive function. As alcohol levels decline in the body, withdrawal symptoms such as fatigue, headaches, dizziness, and post-hangover anxiety will follow.
Furthermore, a 2021 study indicated that long-term alcohol consumption can cause inflammatory responses in the brain and body;
A 2019 review article noted that this condition may exacerbate cognitive impairments and increase the risk of neurological diseases, such as dementia. By definition, binge drinking refers to consuming four or more standard drinks within two hours for women and five or more for men.
One drink refers to a standard beverage containing one unit of alcohol, and a 750ml bottle of wine contains approximately ten units.
If you’re facing issues with excessive alcohol consumption, please consult a professional medical practitioner for assistance.
