The alarm goes off. You get dressed, grab your coffee, and go to work. But at lunch time, you feel scattered. You re-read emails because you are missing Focus and clarity of mind.
There is nothing worse than brain fog. In addition to anxiety and Insomnia, the immune system can cause an inflammatory reaction in the brain. This can lead to poor symptoms Attention and memoryor difficulty making decisions.
as a Neuroscientist, I studied the causes of brain fog and forgetfulness. Here are four things I would never do to get rid of them:
1. I never let my body strain for a long time.
Even if you think you’re relaxed, your body may be straining from physical stress (eg, stiff neck, back or shoulder pain). This can be a result of stress over things like unfinished tasks or a looming deadline.
So when I notice my body tense up, I immediately do an exercise called “box breathing”:
- Breathe slowly through your nose for a count of four seconds.
- Hold your breath for four seconds.
- Breathe in through your nose, releasing all the air from your lungs as you count to four seconds.
- Hold your breath for four seconds.
- Repeat for at least four rounds.
Box breathing is a simple way to help calm your brain. Studies It has also been shown to reduce levels of cortisol, a chemical that is produced in the body when it is under stress.
2. I never use a screen an hour before bed.
While it’s tempting to scroll through Instagram or watch TV before bed, these activities can be too stimulating for the mind.
Instead, I try to read a book before turning off the light. If that doesn’t help me sleep, I do a “relaxation body scan,” contracting and releasing muscles—from my toes to my head.
Ideally, we need about eight hours of sleep a day. More than that It can cause depressionAnd less than that, the brain is not given enough time to rest and reset.
3. I never load with glucose.
If your gut isn’t healthy, your mental energy can also be depleted. no Strengthen my gut-brain axis By maintaining a diet rich in hydrating foods, healthy fats and digestible protein.
Above all, I try to avoid sugar. Your brain uses glucose (sugar) as fuel, but refined carbohydrates like high fructose corn syrup in sodas are not good fuel sources. Your brain gets too much of a burst of glucose, then too little.
This can lead to frustration, fatigue, mental confusion and a lack of perspective.
I eat magnesium-rich foods – whole grains, leafy greens, dried beans and legumes – to help regulate my mood and sleep cycle. And I make sure I have my last caffeine drink before 10:00 am.
4. I don’t go a day without thinking.
I meditate for at least 12 minutes a day.
Doing this at night can help reduce brain fog the next day:
- Remove all distractions from your room.
- Sit or sleep in a comfortable position.
- Take a deep breath.
- Quietly pursue your thoughts.
- Whatever thoughts come up, simply acknowledge them to bring your attention back to your breath.
If you don’t like meditation, you can do a mindful activity like cooking or taking a quiet walk.
I also recommend that you come up with a mantra that you can say in the morning: “Brain fog is a state of mind. I’ll go to bed early tonight and I’ll be fine tomorrow.”
By stating your goals out loud to yourself, you can begin to be intentional about changing your habits. And with that frequency, your brain and body begin to follow suit.
Dr. Tara Swart Bieber He is a neuroscientist, medical doctor, and senior lecturer at MIT Sloan. She is the author “Source: Secrets of the Universe, Mind Science.” And hosts a podcast. Reinvent yourself with Dr. Tara. She works with leaders to help them achieve mental resilience and peak mental performance, improve their ability to manage stress, manage emotions and retain information. Keep an eye on her. Twitter And Instagram.
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