Have you ever noticed that your ability to concentrate seems slow and blurry? Many people may suffer from a mysterious condition that affects the brain, which prevents them from concentrating on things that seem routine to them, but they are unable to make the right decision, be creative, or be able to understand and interact with those around them. Scientists call this condition “brain fog,” and although it is not technically a medical or scientific term, it describes a temporary feeling of decreased thinking acuity.
American neurosurgeon Dr. Sanjay Gupta describes brain fog as a feeling of mental exhaustion and an inability to concentrate, due to factors including nutrition, sleep or stress.
He suggested the following set of mental tips, to help rest, pay attention and focus, and maintain a healthier, calmer and stronger brain.
Prioritize brain rest
Getting enough rest is necessary for good body health and better brain health, and sleeping 7 to 8 hours a night, or sleeping well for a period close to that, “is considered winning half the battle of renewing our brain.” As Dr. Victoria Garfield, a professor at University College London, says. She added that taking a short nap during the day may give a boost to the mind, according to one study in which she participated, which showed that those who take naps regularly have a larger brain size than those who do not. Because she believes that lower overall brain volume “is associated with higher levels of stress,” Garfield offered two additional pieces of advice:
- Go to sleep and wake up at the same time every day.
- Unplug your mind by doing something fun, like going for a walk or chatting with a friend.
Sleeping 7 to 8 hours a night is half the brain regeneration battle won (Pixels)
Enjoy caffeine without excess
“Caffeinated beverages, such as coffee and tea, have many positive health effects. They are also associated with lower rates of Parkinson’s disease, and they can make us feel good, which helps us stay alert and focused,” says science writer and author Michael Pollan.
Unplug and breathe to reduce stress
Being immersed in news and social media posts all the time makes it difficult to avoid some negative emotions, says Dr. Jill Saltz, assistant professor of psychiatry at the University of New South Wales. She recommends “lying on the floor and relaxing for 5 or 10 minutes, and breathing deeply to get some relief.” “For our brain.”
Relax for 5 or 10 minutes, and deep breathing gives the brain some rest (Shutterstock)
Think about forgiving someone
“Forgiving someone — a friend, a stranger, or even yourself — can lead to a host of physical and mental benefits, including reduced anxiety and depression, lower blood pressure, and improved sleep,” says Robert Enright, professor of educational psychology at the University of Wisconsin-Madison.
Feed your mind
“Scientific evidence that certain foods can improve mood is mounting, and demonstrates that food and nutrition are invaluable tools to help us reduce anxiety and enhance focus,” says Dr. Uma Naidu, MD, a psychiatrist and Harvard-certified nutritional expert. and improving mental health.” Although our brain needs food to provide fuel to function well, it is important to ensure that this fuel meets the following specifications:
- To be true, Dr. Naidu recommends eating vegetables, grains, and legumes as great sources of fiber, as well as complex carbohydrates, like those found in vegetables, which are digested more slowly. They help with a healthy metabolism, avoid high blood sugar, and are a major factor in keeping anxiety at bay.
- She recommends relying on green leafy vegetables, such as arugula and spinach. Because it contains folic acid, “a deficiency of which is associated with moderate mood.”
- To have a variety of colors, eating a wide range of colors, from the dark green of broccoli and spinach, to the bright yellow of carrots and peppers, “provides a supply of nutrients necessary for brain function and a calm mind.”
Eating a wide range of colors provides a supply of nutrients essential for brain function and a calm mind (Bixabe)
- In addition to the colors of herbs and spices such as saffron, rosemary, turmeric, black pepper, and basil, and the “biologically active substances” they contain, Dr. says. Naidu: “It adds more flavor and anti-anxiety properties to our meals.”
- It contains a lot of micronutrients, as vitamins C, D, A, and vitamin B complex; Along with minerals such as calcium, magnesium, iron and zinc, “they are important micronutrients that can help reduce anxiety.” Because iron deficiency is the most common, Dr. Naidu suggests eating natural dark chocolate rich in iron, along with oranges rich in vitamin C, which helps absorb iron as much as possible.
- A study that included more than 12,000 people also showed that natural dark chocolate improved depression by 70%, because it contains serotonin, magnesium, and some fiber. Many micronutrients also contain “antioxidant and anti-inflammatory properties that protect our minds from long-term deterioration.” “It helps in the production and regulation of mood chemicals such as dopamine and serotonin,” according to Dr. Naidu.
Natural dark chocolate helps produce and regulate mood chemicals such as dopamine and serotonin (Bixabe)
- Prioritize healthy fats. “Our brain is made up of 60% fat, so a constant supply of healthy fats is one of the factors to keep it healthy and strong in the face of anxiety,” explains Dr. Naidu. She recommends fish rich in omega-3 fatty acids, such as salmon, mackerel, anchovies, and sardines, in addition to yogurt, almonds, other nuts, and seeds such as flax and chia, “because of their importance for reducing anxiety, and preventing inflammation and neurodegeneration.”
- Does not raise blood sugar. Dr. Naidu warns against refined carbohydrates, such as refined wheat flour, white rice and other starches, which can cause blood sugar to spike, to the point that it pumps out a wave of energy that is quickly followed by a crash, putting the brain in “ A cycle of activity and then depression, causing stress and anxiety.”
- To achieve consistency and balance, Dr. Naidu says that “any food that does not make us feel good after eating it is probably not good for us,” so it is important when we feel upset, hungry, or stressed after eating certain foods that we try to exclude them from our diet.
2024-01-17 18:35:25
#Tips #Rid #Brain #Fog #Lifestyle
