How To Fight (And Fix) Persistent Brain Fog

If you’re an adult navigating life in the 21st century, you’ve probably experienced brain fog at some point. You know the feeling: Your thoughts seem to move at an unbearably slow pace, you can’t summon words or ideas as usual, you struggle to retain information even after reading something a couple of times, or you just can’t focus to save your life.

As a neurologist and herbalist, I’m well-versed in the hard science of how our brains work and the ancient wisdom plant-based remedies have to offer for our cognition. Here are six solutions to try if brain fog has your mind dragging. 

1. Manage Stress With Mindfulness And Adaptogens

One of the most effective things you can do to clear your brain’s cobwebs is to add a simple mindfulness practice to your routine. Why? Stress is one of the biggest contributors to brain fog.

When stress hormones like cortisol are constantly elevated, your brain’s hippocampus—the structure responsible for much of memory and learning—takes a big hit. Chronic stress can literally shrink this brain area over time, making it harder and harder to focus or retain information.

Amazingly, research has shown that 10 minutes of gentle deep breathing or meditation can reduce cortisol levels. You don’t have to sit if that’s not your style, either. Walking meditation offers wonderful benefits and can be as simple as quietly walking in nearby nature for short periods. Whatever approach works for you, make it a regular practice for maximal benefit. (In fact, even just looking at pictures of nature can help calm stress, lower cortisol, and strengthen your focus.) 

Read More: How To Achieve A Healthy Balance of Cortisol—And Make It Work For You

If you want extra help in this department, adaptogens like ashwagandha and rhodiola support your body and brain by helping them adapt to stress. Pair these herbal allies with daily mindfulness and you’re already on the path to a clearer head.

2. Level Up Your Nutrition

Do you skip breakfast or put off lunch when life is super-busy? Rely on three cups of coffee instead of pausing for a well-balanced meal? Falling short in the nutrition department can tank your brain function. You see, your brain is a hungry organ; it uses about 20 percent of your body’s energy! And how does your brain let you know it’s not getting the right nutrients or ample calories? With a big flashing SOS signal called brain fog. Deficiencies in B vitamins (especially B12), magnesium, zinc, omega-3 fatty acids, and iron, especially, can leave your noggin struggling. 

A well-balanced diet rich in whole foods—think protein, healthy fats, and plenty of vegetables and fruits—is key for all aspects of health, including brain function. Food should always be your first line of defense, so consider meeting with a nutritionist who can help you ensure your diet checks all the boxes needed for well-being. If they suspect a nutrient deficiency, you can get your levels tested to confirm and make adjustments from there.

Taking a high-quality multivitamin can also be a good move here, as it provides an insurance policy for when your diet doesn’t quite meet the mark.

3. Address Inflammation And Gut Health

Inflammation, often linked to conditions like autoimmune diseases or even an imbalanced gut microbiome, is a sneaky cause of brain fog. When your body’s immune system is in overdrive, as occurs when excess inflammation is at play, it releases chemicals called cytokines, which can mess with your brain’s signaling.

Keep inflammation in check and support healthy brain function by befriending anti-inflammatory foods. Incorporate turmeric (which contains the super-duper antioxidant curcumin), ginger, and green tea into your routine regularly! 

Recent studies also highlight the importance of the gut-brain connection, so don’t overlook the role your microbiome has in your ability to focus and think. Probiotic-rich foods like yogurt, kimchi, and kombucha can work wonders for balancing and strengthening those good gut bugs, so consume them daily. Herbs like chamomile and dandelion can also help the body in its efforts to find balance here.

4. Get Serious About Your sleep Routine

Sleep isn’t just rest; it’s when your brain clears out the day’s clutter through the newly discovered “glymphatic” (part of the central nervous system). During deep sleep, your brain’s glymphatic system flushes out toxins that accumulate during the day, which is important for maintaining healthy cognition and overall brain function. Skimp on sleep and your mental clarity pays the price.

Prioritizing at least seven hours of quality sleep every night is nonnegotiable if you want your noggin firing on all cylinders. Set a consistent bedtime and create a nighttime routine (dim the lights, limit screen time, and sip on a calming tea like chamomile or tulsi) to help your body settle and reinforce the pattern. 

Read More: 8 Steps To Bouncing Back After An Awful Night Of Sleep

Research also supports magnesium for promoting restful sleep. Try the mineral as an oral supplement (aim for 400 milligrams) or soak in a nice Epsom salt bath in the evening to help your body and mind wind down.

5. Sort Out Hormonal Imbalances

Hormones like estrogen, progesterone, and thyroid hormones play a major role in brain function. As such, women often report brain fog during pregnancy, perimenopause, or even just before their period. While the levels and balance of these hormones naturally shift throughout a woman’s life, unpleasant symptoms (which may also include moodiness and trouble sleeping) can indicate that something is off-kilter. Men, you’re not off the hook here; low testosterone can also affect cognitive function (among other things, such as sex drive and overall energy levels).

If you suspect hormone issues are at play, consult a hormone-savvy healthcare provider and have your levels tested. A good provider will help you create a holistic action plan for getting things back into balance.

Natural remedies can also help. Chasteberry can help regulate women’s hormonal cycles and boost sleep-promoting progesterone, while maca root can support overall hormonal balance in both men and women. Exercise and stress management are also key players in keeping your hormones happy, so don’t overlook those areas.

6. Drink More Water

I can’t talk about brain fog without giving a quick shoutout to water. Even mild dehydration can impair memory and attention, in part by negatively impacting blood flow to the brain. In addition to forgetfulness and changes in mood, dehydration can also leave you with a headache, dizziness, or even lightheadedness.

That’s why I always recommend grabbing a glass of water anytime you notice you’re feeling foggy. Often, this simple action alone can help you start to feel better! Otherwise, make sure you drink water throughout the day to prevent brain fog from popping up in the first place. Add a slice of lemon or a serving of electrolyte powder to boost your H2O’s benefits (and make it more exciting to sip down). Just about everything, from your mental clarity to your overall energy, improves with proper hydration.

When to See a Doctor

While brain fog is usually nothing to panic about, listen to your body. If you notice persistent fog that doesn’t improve with lifestyle changes—or if your brain fog is accompanied by other symptoms, like severe fatigue or confusion—it’s time to seek professional help. Conditions like hypothyroidism, fibromyalgia, or even neurological disorders can all cause brain fog.

Dr. Shetreat is a neurologist, herbologist, and author of The Dirt Cure, in which she presents a nutritional plan for getting and keeping children healthy. She works and studies with indigenous communities and healers from around the world, and is the founder of the Terrain Institute, where she teaches earth-based programs for transformational healing.