woman with brain fog

Chronic Brain Fog and 5 Ways to Beat It

Hold on, what was I talking about?

Darn it! Where did I leave my keys this time?

These statements might sound familiar to you. At some point, we’ve all had these or similar thoughts. Whether you’re unsure what you were talking about after an interruption or where you left your keys, brain lapses happen even to the best of us. 

It’s called brain fog. And it can make you feel unlike yourself, affecting your work, relationships, and mental and emotional well-being. Especially when it becomes an everyday part of your life. 

But what is chronic brain fog, and why does it happen?  

Discover the answer to these and many more questions about brain fog. Plus, learn 5 easy ways that help you can start to overcome it.

What is brain fog?

Brain fog is a general term used to describe a type of cognitive dysfunction where a person experiences feelings of confusion, forgetfulness, and difficulty concentrating.1 Brain fog is a common symptom many experience, particularly when tired or under stress. It can also be associated with various medical conditions, such as chronic fatigue syndrome, fibromyalgia, depression, anxiety, and thyroid disorders.2 3 4 Feelings of brain fog may include memory challenges, a lack of clarity, poor concentration, mental fatigue, or even the ability to concentrate.

What are the symptoms of brain fog?

The symptoms of brain fog can vary from person to person. Still, some common symptoms include the following:

  • Memory or recall problems 
  • Feeling mentally sluggish or slow
  • Confusion or disorientation
  • Struggling with decision-making or problem-solving
  • Fatigue or low energy
  • Headaches
  • Irritability and mood swings
  • Difficulty focusing or concentrating

How does it feel to have brain fog?

Brain fog can significantly impact a person’s daily life, making it challenging to perform routine tasks, work efficiently, and engage in social activities. Brain fog can show up in various ways and is unique for each person.

For the most part, brain fog feels like your head is swimming. Like the lights are on, but there’s nobody home. Or that your once full brain is now filled with fluffy clouds. 

You may be unable to concentrate as long as usual, making it difficult to focus on work, conversations, or even reading this blog. Many people share that making decisions, even small ones, becomes challenging. And that an increased intake of coffee, snacks, and alcohol are required to provide temporary relief from the fog. For some, experiencing severe, chronic brain fog, headaches, vision issues, and nausea can occur.

If you are experiencing any of the symptoms or feelings associated with brain fog, talk with your healthcare provider so that you can work together to identify and address the underlying causes.

What causes brain fog?

Brain fog can be a symptom of a sleep disorder, bacterial overgrowth, nutrient deficiency, mental health condition, or even a side effect of a chronic condition. There are several possible causes of brain fog, including these most common examples:

  • Poor Sleep. Lack of sleep or poor quality sleep, including irregular sleep and wake times or insufficient sleep, can interrupt the body’s use of melatonin and its natural detoxification process, leading to brain fog.5  

  • Chronic stress. Chronic stress can wreak havoc on your body, constantly activating your fight-or-flight response. Diverting energy away from your body’s typical functions to focus on the stressor leaves your brain exhausted.6  

  • Depression and anxiety. Chronic anxiety or depression can impair cognitive function, impacting attention, memory, and executive function (the mental processes that allow us to plan, focus, and remember).7   This is likely due to the physiological effects of mental health conditions on the brain, including the loss of energy and motivation, which make it difficult to function properly.8

  • Nutritional deficiencies. A lack of certain nutrients, such as vitamin B12, vitamin D, or omega-3 fatty acids, can impair brain function by impairing your energy levels and cognitive function, contributing to your foggy feelings.9  

  • Food Sensitivities. Food sensitivities, such as gluten or dairy intolerance, can lead to cognitive dysfunction by impacting your inflammatory pathways.10  

  • Hormonal imbalances. Changes in hormone levels, such as those during pregnancy, the postpartum period, and menopause, can lead to brain fog while the body works to restore its natural hormone balance.11 12

  • Medications. A common side effect of some medications, such as antihistamines, sleeping pills, and antidepressants, can include brain fog.

  • Chronic health conditions. Chronic health conditions such as chronic fatigue syndrome, fibromyalgia, Lyme disease, and thyroid conditions are all associated with brain fog.13

  • Heavy metal exposure. Heavy metals such as lead, mercury, cadmium, and arsenic can accumulate in the body over time and cause damage to the central nervous system, leading to common brain fog symptoms such as memory loss, difficulty concentrating, and confusion.14

Brain fog is often due to an underlying condition, environmental, or lifestyle factor, so it’s essential to identify and address the root cause to alleviate the symptoms.

 

5 Ways to Beat Chronic Brain Fog

Here are five easy ways to start overcoming your chronic brain fog:

1. Avoid Potential Triggers

Avoiding potential brain fog triggers as much as possible can help you reduce chronic brain fog. To get started, try avoiding toxins, heavy metals, environmental pollutants, and chemical additives in food. 

2. Implement Healthy Sleep Habits

Getting enough, high-quality sleep is crucial for so many bodily functions. Aim for 7 to 9 hours of quality sleep each night, so your body and brain get the rest they need. And if you’re having difficulty getting quality sleep, try establishing a regular bedtime routine, avoiding caffeine and alcohol later in the day, limiting your blue light exposure in the evening, and creating a comfortable sleep environment.

3. Get Your Body Moving

Regular exercise is good for both your body and your brain. Routine physical activity can help improve your mood, reduce stress, and boost cognitive function. Find a way to get your body moving that feels good to you, and aim to do that activity for at least 30 minutes most days of the week. 

4. Manage Your Stress

Knowing that chronic stress can cause brain fog makes it critical to find ways to manage your stress. Especially if you experience chronic, high levels of stress. Some effective stress-management techniques include mindfulness practices, meditation, deep breathing, yoga, and spending time in nature.

5. Support Your Mitochondria

Mitochondria are known as the “powerhouses” of our cells, as they produce energy in the form of ATP. Research suggests that supporting your mitochondria may help alleviate brain fog symptoms by helping restore their energy production.15 The first four suggestions for beating brain fog all help to support your mitochondria, but supplements such as vitamin C, selenium, zinc, CoQ10, magnesium, alpha-lipoic acid, acetylcysteine, fulvic acid, rhodiola, and glutathione may also help support your mitochondria function.  

By implementing these strategies, you may be able to reduce or eliminate your chronic brain fog. However, it’s important to talk with your healthcare provider before significantly changing your diet or exercise routine.

Empower Your Brain Toward Optimal Function

Your brain’s health and ability to help you communicate, think, plan, and act are, in many ways, the epilogue of your organs’ functional interactions.

Bolstering and maintaining your brain’s health is interconnected with the health of your entire body. By digging deeper into your brain health, we can identify the foundational challenges leading to your chronic brain fog and empower you to discover your optimal brain function.

Discover how revitalizing your brain can change everything with our revolutionary BrainReboot Program.

Limited spots are available, so sign up today for a complimentary BrainReboot Strategy Session and discover how you can empower your brain toward optimal function.

Resources:

1. "Brain Fog: A Bit of Clarity Regarding Etiology, Prognosis, and ...." 1 Nov. 2021, https://pubmed.ncbi.nlm.nih.gov/34714198/. Accessed 27 Feb. 2023.

2. "Caught in the thickness of brain fog: exploring the cognitive ...." 15 Mar. 2013, https://www.frontiersin.org/articles/10.3389/fphys.2013.00063/full. Accessed 27 Feb. 2023.

3. "Fibrofog and fibromyalgia: a narrative review and implications for ...." https://pubmed.ncbi.nlm.nih.gov/25583051/. Accessed 27 Feb. 2023.

4. "Brain Fog in Hypothyroidism: What Is It, How Is It Measured, and ...." https://www.liebertpub.com/doi/full/10.1089/thy.2022.0139. Accessed 27 Feb. 2023.

5. "Selective neuronal lapses precede human cognitive lapses ... - Nature." 6 Nov. 2017, https://www.nature.com/articles/nm.4433. Accessed 27 Feb. 2023.

6. "The impact of stress on body function: A review - PMC - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/. Accessed 27 Feb. 2023.

7. "Cognitive Functioning in Major Depression – A Summary - PMC." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2759342/. Accessed 27 Feb. 2023.

8. "Unique and interactive effect of anxiety and depressive symptoms ...." 24 Jan. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4222514/. Accessed 27 Feb. 2023.

9. "Brain foods: the effects of nutrients on brain function - PMC - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/. Accessed 27 Feb. 2023.

10. "Food allergy induces alteration in brain inflammatory status and ...." 17 May. 2019, https://pubmed.ncbi.nlm.nih.gov/29339006/. Accessed 27 Feb. 2023.

11. "Cognition, Mood and Sleep in Menopausal Transition: The Role of ...." 1 Oct. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6843314/. Accessed 27 Feb. 2023.

12. "Hormonal Influences on Cognitive Function - PMC - NCBI." 30 Aug. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422548/. Accessed 27 Feb. 2023.

13. "The Relationship Between Brain Fog and Medication Adherence for ...." 5 Aug. 2021, https://pubmed.ncbi.nlm.nih.gov/34348493/. Accessed 27 Feb. 2023.

14. "Neurocognitive impact of metal exposure and social stressors ...." 19 Jul. 2019, https://ehjournal.biomedcentral.com/articles/10.1186/s12940-019-0505-3. Accessed 27 Feb. 2023.

15. "Mitochondrial Dysfunction and Chronic Disease: Treatment ... - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566449/. Accessed 27 Feb. 2023.


people exercising

Are You Ready for a Brain Reboot? 4 Easy Ways to Begin Optimizing Your Brain Function

It’s interesting how many patients tell me that they struggle to find the words they’re looking for or to recall names or facts as quickly as they once did. 

Or that they regularly forget things like anniversaries and birthdays (gasp). 

Some bring it up and then brush it off as a typical, undisputable, and irreversible sign of aging. Others share concerns about developing dementia or Alzheimer’s disease, like their partners, parents, or grandparents. 

While these things aren’t necessarily signs of disease, they ARE indications of “dis-ease” and cognitive decline. But this begs the big question: Can these problems - brain fog, chronic fatigue, adult ADHD, cognitive impairment - be reversed?

I’ll share four foundational strategies to help fast-track you onto a path of optimizing brain function, no matter where your starting point is.

What is brain optimization?

Brain optimization refers to the process of maximizing brain function and improving cognitive performance.1 Based on the latest advances in functional medicine and neuroscience, brain optimization can help improve your memory, attention, creativity, and problem-solving skills and increase your overall brain health and well-being. 

Brain optimization is achieved through various approaches, such as lifestyle modifications, cognitive training exercises, and brain-enhancing supplements to help unlock your brain’s fullest potential. 

Some people seek brain optimization to help with the following:

  • Academic or professional performance
  • Maintaining cognitive function
  • Symptoms of depression or anxiety
  • Traumatic brain injury and concussion
  • ADHD and learning disabilities
  • Autism spectrum disorders
  • Headaches, migraines, and stroke
  • Alzheimer’s and Parkinson’s disease
  • Stress management

Why is brain optimization important?

As you age, you might expect your memory to start slipping or your ability to troubleshoot complex problems to slow down. That’s because, as our organs and cells age, so does our brain.

But thanks to our brain's neuroplasticity, it can reorganize itself by forming new neural connections, effectively modifying, changing, and adapting functionally and structurally as we age.2 This means that through the process of brain optimization, you can revitalize your brain (and body). 

Brain optimization is important for several reasons, including

  • Improved cognitive performance. Optimizing brain function can improve your memory, attention, creativity, and problem-solving skills.3
  • Better overall well-being. Optimizing brain function can enhance overall well-being and quality of life by improving mood, reducing stress, and improving sleep quality.4
  • Prevention of cognitive decline. Brain optimization techniques can help slow down age-related cognitive decline and help maintain cognitive function as we age.5
  • Enhanced brain health. Optimizing brain function can improve overall brain health and reduce the risk of developing neurological conditions such as Alzheimer’s disease and dementia.6
  • Improved mental health. Brain optimization techniques can help reduce symptoms of depression and anxiety and improve your overall mental health.5 

Brain optimization is important for many reasons, but perhaps most importantly, it can help you lead a healthier, more fulfilling life.

What can cause suboptimal brain function?

Suboptimal brain function can have several causes. Some of the most common factors that can negatively impact brain function include:8

  • Lack of sleep or poor sleep quality
  • Poor nutrition; so many of us in the developed world are ‘overfed but undernourished’
  • Chronic or long-term stress
  • Sedentary lifestyle
  • Chronic health conditions
  • Mental health conditions
  • Environmental factors, including an overload of and/or poor elimination of mold toxins, heavy metals, and industrial chemicals

Taking care of your physical and mental health can positively impact your brain function. And optimizing your brain function before you show signs of cognitive decline and help you maintain more significant brain function for longer.

4 Easy Ways to Begin Optimizing Brain Function

If you’re ready to give your brain a boost, I recommend getting started sooner rather than later. You can begin boosting your brain’s performance and resilience with these four easy strategies. 

1. Exercise Regularly

Regular physical activity can enhance brain function by increasing blood flow and oxygen supply. Exercise also promotes the release of endorphins, which can improve mood and reduce stress, negatively impacting brain function. I recommend starting with just a bit more than your current exercise level. It’s better to increase the frequency and amount of exercise gradually, but to stick with it, rather than to implement a ‘weekend warrior’ method of exercising. 

2. Practice Good Sleep Habits

Sleep is essential for optimal brain function. It’s during sleep, and primarily deep sleep, when the brain consolidates memories, processes information, and restores itself. Lack of sleep, esp. deep sleep, can impair cognitive function, attention, and memory. I recommend avoiding screens within two hours of bedtime, getting to sleep before 10PM, and keeping the room cool at night. Get tested for sleep disorders such as sleep apnea, and treat insomnia and frequent waking, as these can impact sleep quality. Consider a biotracker such as the Oura Ring (this link includes a discount coupon) to track your sleep stages.

3. Eat a Nutrient-Dense Diet

Eating a healthful and balanced diet can give the brain the nutrients it needs to function optimally. Focus on foods that help support brain health, such as antioxidants, omega-3 fatty acids, and B vitamins. And keep in mind that a diet high in saturated fats, sugars, and processed foods can impair brain function. Change it up a bit with your meals- consider a veggie scramble for breakfast, a large chef salad with nuts, fruit, and olives for lunch rather than the standard sandwich for lunch, and soup and salad for dinner. I also recommend avoiding gluten, dairy, sugar, and artificial ingredients, as these can all trigger neuroinflammation. If you don’t know where to start, I recommend the my guided 2-week Paleo Reset Program as a solid start- contact us if this solution makes sense to you.

4. Engage in Mental Stimulation

Regularly engaging in mentally stimulating activities such as reading, puzzles, and learning new skills can help to optimize brain function. These exercises help promote new neural connections and keep the brain active and healthy. Additionally, we can’t forget about socializing. Socializing with others is actually a very complex mental activity, which can can help stimulate the brain and improve cognitive function.

Are you ready for a brain reboot?

Your brain is a brilliant yet incredibly fragile organ, capable of running the show when it comes to communicating, planning, creating, dreaming, learning, and thinking. Not to mention keeping the lights on for all the background systems that keep you alive. 

The brain is truly the master of all organs. 

So, are you ready to reboot your brain and restore wellness to your body?

Now you can, thanks to the BrainReboot Program at Reboot Center

This one-of-a-kind brain optimization program blends leading-edge technologies and ultraprecise lifestyle adjustments with ancient healing principles, providing you with an unparalleled approach to brain revitalization.

How the BrainReboot Program Works

The integrative BrainReboot program fundamentally challenges the Western model of treating brain and neurological disorders. Instead, the BrainReboot program considers the body as a complex, dynamic system where health is achieved via balanced, functional interaction amongst your organs. 

Led by a dedicated Reboot physician, our unique step-by-step process will dive deeply into your health with comprehensive brain and body testing. This allows us to develop an extensive brain optimization solution customized to your brain and your brain only. Plus, you’ll receive real-time feedback on the therapeutic interventions that will be the most effective for your brain and body.

The BrainReboot Program includes the following:

  • Extensive biomarker and gut function testing
  • A brain health-specific history and physical
  • NeuroPhysio evaluation
  • Lifestyle evaluation
  • Neurocognitive evaluation
  • EEG/qEEG scan
  • Targeted advanced glycation testing 

The goal? For you to rethink, reboot, and redefine the rest of your life!

Who can benefit from the BrainReboot program?

Because the BrainReboot program is designed to help you optimize your brain and neurological function by targeting the underlying causes, we’re able to support whole-body healing for adults with:

  • Alzheimer’s disease through Stage 5
  • Parkinson’s disease
  • Dementia and mild cognitive impairment
  • Chronic brain fog
  • Post-COVID brain fog
  • Focus & concentration challenges

Are you not experiencing any of these concerns? No problem! The BrainReboot program is designed to help people with a deep desire to achieve even greater cognitive capacity well into their later years.

 

It’s Not Too Late to Put Your Brain First

Through the BrainReboot program, you will discover your foundational challenges leading to suboptimal brain function. And then, we’ll work together to systemically upgrade both your body and your brain so that you can achieve optimal brain function.

“Our mission with the BrainReboot program is to provide you with the strategic tools that help empower your brain toward optimal function, in order to make your brain your best asset.”

–  Dr. Jennifer

Don’t hit snooze on this unparalleled program!

Get started on your revolutionary brain optimization journey.

Resources

1. "Optimizing Brain Performance: Identifying mechanisms of adaptive ...." 26 Jul. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8112903/. Accessed 23 Feb. 2023.

2. "Neuroplasticity - StatPearls - NCBI Bookshelf." 8 May. 2022, https://www.ncbi.nlm.nih.gov/books/NBK557811/. Accessed 23 Feb. 2023.

3. "Improvement in cognitive performance and mood in healthy older ...." 22 Feb. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6728443/. Accessed 23 Feb. 2023.

4. "Comorbid Chronic Conditions Among Older Adults with Subjective ...." https://academic.oup.com/innovateage/article/4/1/igz045/5687172?login=false. Accessed 23 Feb. 2023.

5. "Exploring Interventions to Reduce Cognitive Decline in Aging - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2923489/. Accessed 23 Feb. 2023.

6. "Optimizing brain health across the life course: WHO position paper." 9 Aug. 2022, https://www.who.int/publications-detail-redirect/9789240054561. Accessed 23 Feb. 2023.

7. "Exercise, brain plasticity, and depression - Zhao - Wiley Online Library." 3 Jun. 2020, https://onlinelibrary.wiley.com/doi/10.1111/cns.13385. Accessed 23 Feb. 2023.

8. "Cognitive Health and Older Adults | National Institute on Aging." 16 Feb. 2023, https://www.nia.nih.gov/health/cognitive-health-and-older-adults. Accessed 23 Feb. 2023.


jicama

Jicama Cilantro Salad

Jicama Cilantro Salad

jicama cilantro salad

This Jicama salad is a truly healing dish, and easy to whip up. It's got crunch, amazing flavor, looks beautiful, and boasts some tang with the dressing.

Jicama is packed with nutrients, including vitamins C and E, folate, potassium, magnesium, and beta-carotene. It has an excellent dietary fiber profile, and can thereby improve bowel function. It's high in inulin, a prebiotic fiber, which helps nourish the good gut bacteria. Healthy gut bacteria is important for reducing the risk of developing obesity, heart disease and diabetes.

My other favorite nutrient is cilantro, also known as coriander. Cilantro leaves contains vitamins A, C, and K, folate, potassium, and manganese. The leaves of the cilantro plant has also been found to bind heavy metals, such as mercury, and synthetic chemicals, so that they can be detoxified out of the body.

 

Salad

  • 1 pound Jicama root (approx. 1 root)
  • 1 cup Red bell pepper, roughly chopped
  • 1/2 cup Red onion, thinly sliced
  • 1 Mango, cut into small cubes (fresh)
  • 3 Tbsp Cilantro leaves, roughly chopped

Dressing

  • 1 tsp Lime zest (organic)
  • 1/4 cup Lime juice (preferably fresh)
  • 2 Tbsp Honey (preferably organic & unpasteurized)
  • 1/4 tsp Salt (preferably unrefined sea salt or Himalayan salt)
  • 2 Tbsp Rice vinegar
  • 1/4 cup Extra Virgin Olive Oil
  • 1 pinch Cayenne pepper (optional)
  1. Salt the onions lightly and set aside; this cuts down on the sharpness of the onion.

  2. Remove the skin of the jicama root and rinse to clean any remaining debris.

  3. Cut the jicama lenth-wise, then cut into 1/4-inch strips.

  4. Place chopped jicama, red onion, chopped red bell pepper, sliced radishes, and cubed mango in a bowl, and mix gently.

  5. In a separate bowl, combine the lime zest, lime juice, honey, rice wine vinegar, olive oil, salt, and cayenne pepper. Don't add more than a pinch of cayenne, as it is HOT!

  6. Pour the dressing over the salad, and gently toss to combine.

jicama cilantro salad

Salad
International