Difficulty concentrating, or feeling mildly down and anxious? The dreaded brain fog affects all of us at some point or another. A Journal of the Clinical Autonomic Research Society published a study in 2013, using the Wood Mental Fatigue Inventory test (WMFI) to research information on brain fog. The main symptoms were found to be forgetfulness, haziness, and difficulty with focusing, cognitive processes and communicating. The main causes were identified as fatigue, not enough sleep, dehydration and bad nutrition.
Brain fog is also caused by changes to three critical hormones that keep you feeling energised and motivated, namely dopamine, serotonin and cortisol. The levels of all these hormones need to be at just the right amounts before you can regain optimal brain functioning. Fortunately, you can eliminate brain fog by making a few simple changes.
Understand Your Circadian Rhythms
Work with your body, not against it. All of us have an internal biological ‘clock’ regulating our sleep-wake patterns. As part of this, it also regulates when you tend to be most alert and receptive to learning new things. As a result, some of us are ‘night owls’ and others find that if they wake up at 4am, they’ll get more done in two hours than they would in half a day. Schedule the best of your study time for when your brain ‘works’ best, naturally.
Nutrition and Hydration
Your brain is a complex organ that relies on impeccable sources of fuel and a synthesis of hormones to be at peak functioning. That post-lunch dip is due to a spike in sugar that happens when you eat lunch, and the low and drowsiness you feel when that dips.
Fix this by regulating your blood sugar levels. Stay hydrated, avoid alcohol, eat whole grains and proteins rich in Omega 3 such as fish and avocado. Sipping on apple cider vinegar in lemon water is also a well-known natural remedy to counter nutritional dips. If you opt to use a nootropic, make sure it contains only natural ingredients and preferably includes Ginseng and Guarana.
Routine and Structure
Failing to prepare is preparing to fail. The structure you need in the run-up to exams includes where you study, when and for how long. You also need to have structured notes – do you know where you’ve filed the most likely long-form questions that keep coming up in exams for your subject? If you are running out of time to compile these, research the best essay writing price 2018 and hire a quality, but cheap thesis writing service to generate good essay writing examples. Investigate the service you’ll get for the price you’re paying is tops and consult independent reviews.
As a student, if the service is bad, the price is outlandish or the reviews are negative you need to know this upfront, or it will only add to your stress. This will raise the cortisol levels released by your adrenal glands, and cause you to battle brain fog more.
Rest and Exercise
You must aim for seven hours of quality rest per 24-hour cycle. Along with 20 minutes of activity a day such as a brisk walk, this helps restore your serotonin levels and combat adrenal fatigue – all necessary to keep brain fog at bay.
Once you learn to work with your body by giving it what it needs – namely processing the most difficult information at the right time, resting enough, and exercising and eating well – you will be well on your way to banishing brain fog for good.