Lifting the Brain Fog
By Sam Botica
Now, we’ve all had it before… brain fog.
Feeling as if your brain hasn’t switched on, you forget things, struggle to focus, your thinking is cloudy and it seems like you just can’t finish tasks or concentrate on even the simplest things.
If you’ve had a big night out and you’re hung over, or you didn’t get a good night’s sleep, then you’d expect to feel that foggy sensation.
But if you’re noticing you’re not as sharp as you usually are, and that brain fog is still hanging around after a few days, weeks or even months, this isn’t something to ignore. It may be a sign of an underlying issue that needs attention.
Every individual is different, and there are many possible causes of brain fog and mental fatigue. The most effective treatment always depends on identifying what’s actually driving it.
Below are some of the most common causes of brain fog, along with practical ways to support your mental clarity and focus.
Common Causes of Brain Fog and How to Improve Mental Clarity
Lack of sleep
Ongoing sleep deprivation or poor sleep quality can disrupt the brain’s ability to consolidate memories, process information and maintain focus.
If you’re a parent, you’ll know all about this.
What to do: Create a consistent wind-down routine. Turn off devices a couple of hours before bed, dim the lights and consider calming herbal teas such as chamomile. Aim for around 8 hours of sleep and try to go to bed at the same time each night so your body develops a natural rhythm.
Viral infections
It is estimated that up to 30% of people who have had COVID-19 may experience Long Covid, with symptoms such as fatigue, muscle weakness and brain fog. Post-viral fatigue and brain fog are also common after illnesses like influenza.
What you can do: Prioritise rest and recovery. Focus on a diet rich in fibre, including fruits, vegetables and legumes, along with probiotic foods like yoghurt and fermented foods to support gut health.
A diverse, colourful diet rich in antioxidants and polyphenols can help reduce inflammation and support healthy blood flow to the brain. Herbal support may also assist recovery and can be tailored to your needs.
Stress and anxiety
Chronic stress and anxiety can overwhelm the nervous system, increasing cortisol levels and interfering with memory, focus and clear thinking.
You can try: Aim for at least 30 minutes of movement daily to help regulate stress hormones and improve circulation to the brain. Practices such as meditation or mindfulness can help quiet repetitive or negative thought patterns.
Herbal support may also be beneficial, with options such as lion’s mane, bacopa, withania and vervain commonly used to support the nervous system and improve resilience to stress.
Nutritional deficiencies
Stress and illness can deplete essential nutrients, which may contribute to brain fog and reduced cognitive function.
Make sure you’re getting: Vitamin B12, vitamin D, omega-3 fatty acids and iron are all important for brain health and mental clarity. If deficiencies are suspected, testing can help guide appropriate supplementation.
Hormonal changes
Hormonal shifts during puberty, pregnancy, postpartum and menopause can impact memory, focus and overall mental clarity.
There are things you can do: Reducing sugar and alcohol intake can support hormonal balance, particularly during these life stages. Regular exercise, good sleep and a nutrient-dense diet are also key.
Herbal support may include chasteberry, schisandra and shatavari, depending on your individual symptoms.
Chronic health conditions
Conditions such as fibromyalgia, chronic fatigue syndrome, chronic pain and autoimmune disorders are often associated with brain fog, with inflammation playing a key role.
There’s no simple fix. These conditions are complex and often require a layered approach. Functional therapies such as FSM (frequency specific microcurrent) may help with neurological symptoms or nerve pain.
In many cases, supporting gut health as a foundation can lead to long-term improvements and, in some cases, significant symptom reduction.
Medications
Certain medications, including some antidepressants, antihistamines and sedatives, can contribute to brain fog. Treatments such as chemotherapy or radiation therapy may also temporarily affect cognitive function.
What to consider: Speak with your doctor about potential side effects. If you’re interested in a more natural approach, we can help support you while ensuring any herbal or nutritional supplements are safe alongside your medications.
Supporting Mental Clarity and Focus
With so many possible causes of brain fog, and often more than one at play, a personalised approach is essential.
By identifying the underlying drivers during a consultation, we can create a targeted plan to help reduce brain fog, improve focus and restore mental clarity.
You can book a consultation here or call our team on 08 9328 9233 to find out when Sam is next available.
Sam offers a short 15 minute discovery call (call us to book a time), and her consultations are available in person here in Highgate, or remotely via phone or video.