Scroll down for Today’s Recipe: Balsamic Chicken
Hey there,
Did you know brain fog can be attributed to several different factors. Once you identify the underlying cause of the problem, you can put a plan in place to address it. Here are six possible reasons for brain fog:
Sleep deprivation
According to research from 2021, a lack of quality sleep can impair cognitive function, leading to distressing brain fog symptoms.
In a study published in Nature, the authors noted that:
“Well-controlled sleep deprivation studies have shown that lack of sleep not only increases fatigue and sleepiness but also worsens cognitive performance…In fact, the cognitive performance of an individual who has been awake for 17 h is equivalent to that exhibited by one who has a blood alcohol concentration of 0.05%.”
Our busy lifestyles lead to an increased incidence of sleep deprivation. In addition, sleep disorders like sleep apnea can also cause brain fog.
Stress
According to 2017 research, chronic stress can raise blood pressure, impair the immune system, and cause depression. It may also lead to mental exhaustion.
After all, it is more difficult to reason, focus, and think clearly when your brain is fatigued.
Depression
Numerous studies show that clinical depression harms many aspects of brain function.
Harvard Health Publishing reports that:
“Depression can actually change your ability to think. It can impair your attention and memory, as well as your information-processing and decision-making skills. It can also lower cognitive flexibility (the ability to adapt your goals and strategies to changing situations) and executive functioning (the ability to take all the steps to get something done).
That covers nearly all aspects of cognitive function.
Chronic fatigue syndrome (CFS)
Chronic fatigue syndrome (CFS) is a disorder characterized by excessive fatigue or exhaustion that does not improve with rest and cannot be explained by a medical condition.
CFS is also called myalgic encephalomyelitis (ME) and systemic exertion intolerance disease (SEID).
CFS not only fatigues the body but also exhausts the mind. With this condition, you might feel disoriented, forgetful, inattentive, and unable to concentrate.
Hormonal changes
The hormonal changes that occur during pregnancy can also cause brain fog, according to new research. During pregnancy, hormone levels of progesterone and estrogen increase, affecting memory and causing short-term cognitive impairment.
As well, a decline in estrogen levels during menopause can result in forgetfulness, poor concentration, and sluggish thinking, according to research published in 2019.
Medications
It is essential to talk to your doctor if you notice brain fog while taking medications, as this is a known side effect, according to research published in 2021. You may be able to alleviate your symptoms by lowering your dosage or switching to a new medication.
Cancer treatments can also result in brain fog, known as “chemo brain.”
Medical conditions
Mental fatigue can also be caused by medical conditions related to inflammation, fatigue, or changes in blood glucose levels. As discussed above, chronic fatigue syndrome is one of those conditions.
A 2015 research review suggests that people with fibromyalgia may suffer from similar symptoms of fogginess every day.
Other conditions that might trigger brain fog include:•Diabetes•Anemia•Migraine•Autoimmune diseases like Sjögren syndrome, multiple sclerosis, and lupus, also called systemic lupus erythematosus (lupus brain fog is a well-known phenomenon.)•hypothyroidism (underactive thyroid)•Sjögren syndrome, a chronic autoimmune disease•Dehydration•Alzheimer’s disease•Viral infections, like the common cold
Diet
Numerous studies suggest that the foods and nutrients you consume affect brain health and can cause brain fog.
For example, vitamin B12 supports healthy brain function, and its deficiency can lead to brain fog, according to research published in 2021.
Certain foods may cause brain fog if you have allergies or sensitivities to them, including:•Peanuts•Dairy•Artificial sweeteners like aspartame•Grains (foods that contain gluten)•Meats containing sodium nitrite, a food preservative commonly found in bacon, hot dogs, and lunch meats.
Physical inactivity
Regular physical activity has been linked with healthy cognitive function in numerous studies. Getting regular physical exercise is one of the factors necessary for growing new brain cells. That’s right. You’re not left with just the neurons you were born with. Instead, you can produce new ones.
Indeed, studies show a direct link between neurogenesis (brain cell creation) and one’s memory and learning abilities. This positive cognitive effect is found even in older adults.
Consider this:
In a study of adults at risk for Alzheimer’s disease, researchers discovered “that elderly individuals who engaged in regular physical exercise for 24 weeks had an improvement of an astounding 1,800 percent on measures of memory, language ability, attention and other important cognitive functions compared to an age-matched group not involved in the exercise program.”
By improving blood flow to the brain, exercise can also improve mood, concentration, energy, and the quality of sleep.
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To your best health,
Jonathan Bailor, (347) 979-1735
Chief Research Director | SANE.MD
New York Times Bestselling Author
Father of Aavia, Keirra, and Amarra
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Recipe of the Day: Balsamic Chicken
Ingredients•2/3 cup balsamic vinegar•1 cup chicken broth•1/4 cup xylitol or erythritol (optional)•2 cloves garlic, minced•2 teaspoons dried Italian herb seasoning•8 skinless, boneless chicken breast halves•2 tablespoons extra virgin coconut oil
Directions
1. Whisk together the balsamic vinegar, chicken broth, xylitol garlic, and Italian seasoning in a bowl, place the chicken breasts in the marinade, and marinate for 10 minutes on each side.
2. Heat the extra virgin coconut oil in a large skillet over medium-high heat. Remove the chicken from the marinade and reserve the marinade.
3. Place the chicken in the heated pan and cook until they start to brown and are no longer pink inside, about 7 minutes per side.
4. Pour the marinade into the skillet, and cook until it thickens slightly, turning the chicken breasts over once or twice, about 5 minutes.
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