From foggy to focused: How to supercharge your mental performance

Posted: December 2024
Author: Hannah Leech, Naturopath | Medical Herbalist  | BNat, mNMHNZ
 

From Foggy to Focused: How to Supercharge Your Mental Performance

The human brain is hailed as the most complex organ in the body.  It orchestrates every conscious thought, action, and unconscious process, that keeps us alive and functioning.  From controlling our heartbeat and breathing, to enabling complex thought, memory, and emotional response, the brain is the command centre of our body.

Together with the spinal cord, it forms the central nervous system (CNS), which acts as a vast communication network, transmitting vital signals across the body to maintain balance and health.

Despite its capabilities, the brain requires a constant supply of oxygenated blood to function at its best.  Blood vessels and nerves, including neurons and glial cells, work in unison to keep the brain operating smoothly.  But when this delicate system is disrupted, it may result in a range of cognitive issues, one of which is brain fog.
 

What is brain fog?

Brain fog is a term used to describe a feeling of mental cloudiness, where clarity, focus, and memory are temporarily impaired.  It’s like a mental haze that makes it difficult to think clearly, concentrate, or remember information, leaving you feeling mentally exhausted and disconnected.

While brain fog isn’t a medical condition in itself, it is often a symptom of other underlying issues, such as increased stress, insufficient sleep, hormonal imbalances, or poor diet.  Understanding the intricacies of brain function and recognising the signs of brain fog are important steps toward improving cognitive health and enhancing overall well-being. ⁽¹⁾

Brain fog is often a common post viral symptom.  With Covid and Long Covid becoming a larger part of the health landscape over the last 4 years, the number of people suffering from brain fog has risen consistently as a health concern the medical establishment is struggling to support.  As with all maladies, brain fog is best treated contextually and holistically.
 

Practical strategies for clearer thinking

There are numerous ways to reduce or eliminate brain fog and restore clarity to your mind.  Here are some practical strategies to help you improve brain fog and enhance cognitive function:
 

Improve sleep quality

Sleep is essential for overall health particularly for brain function.  A restful night’s sleep supports various cognitive processes to revitalise, including memory, problem-solving, creativity, emotional regulation, concentration, focus, and decision-making.  When sleep is inadequate, the brain doesn’t have sufficient time to recharge, causing neurons to become overworked and less effective in tasks that require thinking and decision-making.  By maintaining a consistent sleep schedule, avoiding alcohol and caffeine in the evening, and limiting screen time before bed, significantly improves sleep quality, which in turn enhances cognitive performance and reduces brain fog. ⁽²⁾

Manage stress

Chronic stress can have a significant impact on brain function, contributing to issues of memory problems, poor concentration and brain fog.  When the body is under constant stress, it releases cortisol, a hormone that, in excess, can impair cognitive processes and even shrink brain regions involved in memory and learning.  Managing stress effectively is crucial for maintaining mental clarity and focus.  Techniques such as mindfulness, deep breathing, meditation, and regular relaxation breaks can help lower stress levels, allowing the brain to function optimally. ⁽³⁾

Stay hydrated

Proper hydration is vital for maintaining cognitive function and overall brain health.  The brain is made up of about 75% water, and even mild dehydration can impair concentration, memory recall and critical thinking.  Dehydration can also affect mood, leading to irritability and difficulty managing tasks.  To keep the mind sharp and focused, it’s essential to drink sufficient water throughout the day.⁽⁴⁾

Exercise regularly

Regular physical activity isn’t just good for the body; it’s also crucial for brain health.  Exercise stimulates the production of neurotrophic factors, which support neuron growth and improves brain plasticity.  It enhances memory, focus, and problem-solving skills while reducing the risk of cognitive decline with age.  Even moderate exercise, such as walking or yoga, can significantly benefit brain function.⁽⁵⁾

Address Underlying Health Conditions

Chronic health conditions such as diabetes, high blood pressure, and thyroid imbalances can negatively affect brain function, contributing to issues like brain fog, poor concentration, and memory problems.  By actively managing underlying health conditions with the guidance of a health professional, it can reduce the impact on cognitive health.  Regular check-ups, appropriate medication, and lifestyle adjustments can help control these conditions, allowing the brain to function optimally. ⁽⁶⁾
 

How to Improve Brain Function and Memory

Our brain just like any other part of the body, requires care and nourishment to function at its best.  Thankfully, there are natural ways to support and improve brain health, including a variety of herbs that have been shown to enhance brain function and memory.

Ginkgo

Ginkgo biloba is one of the most studied herbs for enhancing brain function.  It’s known for its ability to improve circulation to the brain, which increases the delivery of oxygen and nutrients to brain cells.  This can result in improved memory, faster processing speed, and enhanced focus.

Ginkgo contains powerful antioxidants, particularly flavonoids and terpenoids, that protect the brain from oxidative damage.  It also improves blood flow by dilating blood vessels and reducing platelet aggregation, which enhances brain function. ⁽⁷⁾

Bacopa 

Bacopa, also known as Brahmi in Ayurvedic medicine, is widely recognised as a nootropic plant that enhances cognitive function, memory, and intelligence.  It is especially beneficial for supporting brain health and alleviating the negative effects of stress and anxiety on mental performance.

Bacopa boosts memory and learning by stimulating the growth of new nerve endings (dendrites), which improves communication between brain cells.  Additionally, its antioxidant properties protect brain cells from oxidative stress, a key factor in cognitive decline. ⁽⁸⁾
 

Gotu Kola

Gotu Kola, also known as Centella asiatica, is a herb widely used in traditional medicine to enhance mental clarity, memory, and concentration.  It is also a potent vulnerary internally and topically helping to heal wounds and decrease inflammation.

Gotu Kola promotes better blood flow to the brain and supports the regeneration of nerve tissue.  It is believed to stimulate the growth of new brain cells and help with the synthesis of neurotransmitters that are crucial for memory and focus.⁽⁷⁾

Green Tea

Green tea, also known as Camellia sinensis, is a well-known brain booster, thanks to its unique combination of caffeine and L-theanine.  This pairing has been shown to improve focus, mental clarity, and memory while promoting a calm, relaxed state of mind.

Caffeine blocks adenosine receptors in the brain, preventing the onset of fatigue and increasing alertness.  It also enhances the release of neurotransmitters like dopamine and norepinephrine, which are associated with improved mood, focus, and mental performance.

L-theanine is an amino acid that promotes relaxation without drowsiness.  It works by increasing the production of alpha brain waves, which are associated with a state of relaxed alertness.  The combination of L-theanine and caffeine in green tea helps to improve attention, focus, and memory, while also minimising the jittery effects of caffeine alone.⁽⁹⁾

Conclusion

Understanding brain function and the factors contributing to brain fog is crucial for maintaining cognitive health and mental clarity.  By implementing practical strategies of improving sleep, managing stress, staying hydrated, and incorporating regular exercise, brain function is significantly enhanced and cognitive challenges reduced.  Additionally, natural remedies like Ginkgo, Bacopa, Gotu kola, and Green tea offer promising support for memory, focus, and overall brain health which go well beyond brain fog.

 

References

1. Cleveland Clinic. (2024). Brain fog: What it is, causes, symptoms & treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/21928-brain-fog
2. Suni, E., & Vyas, N. (2023). How does lack of sleep affect cognitive impairment? Sleep Foundation. https://www.sleepfoundation.org/how-sleep-affects-your-brain/how-lack-of-sleep-affects-cognitive-impairment
3. Harvard Health Publishing. (2021). Protect your brain from stress. Harvard Health. https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress
4. Zhang, J., Zhang, N., Du, S., He, H., Xu, Y., Cai, H., Guo, X., & Ma, G. (2018). The effects of hydration status on cognitive performances among young adults in Hebei, China: A randomized controlled trial (RCT). International Journal of Environmental Research and Public Health, 15(7), 1477. https://doi.org/10.3390/ijerph15071477
5. Konopka, L. M. (2015). How exercise influences the brain: A neuroscience perspective. Croatian Medical Journal, 56(2), 169–171. https://doi.org/10.3325/cmj.2015.56.169
6. Chronic conditions. (n.d.). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/chronic-conditions/symptoms-causes/syc-20350562
7. Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.
8. Sukumaran, N. P., Amalraj, A., & Gopi, S. (2019). Neuropharmacological and cognitive effects of Bacopa monnieri (L.) Wettst—A review on its mechanistic aspects. Complementary Therapies in Medicine, 44, 68–82. https://doi.org/10.1016/j.ctim.2019.03.016
9. Mancini, E., Beglinger, C., Drewe, J., Zanchi, D., Lang, U. E., & Borgwardt, S. (2017). Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology, 34, 26–37. https://doi.org/10.1016/j.phymed.2017.07.008