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How To Improve Brain Fog?

What is Brain Fog?

The term “brain fog” is not a medical condition. It is used to describe symptoms that can affect your ability to think. 

When you’re feeling anxious, confused, disorganized, finding it hard to focus. Also, if you’re having a hard time putting your thoughts into words it can be described as brain fog.

What Causes Brain Fog?

Causes Include:

  • Low Iron Levels: Low Iron or Anemia occurs when the number of healthy red blood cells in your body is reduced. This can lead to low energy along with brain fog.
  • Mental Health Issues: Brain fog can be caused by mental health issues. These include conditions such as bipolar disorder, ADHD (Attention Deficit Hyperactivity Disorder), major depression and different anxiety disorders. 
  • Overuse Of Electronics: Brain fog happens when you spend too much time on your smart phone or tablet.
  • Certain Medications: There are many medications that cause brain fog, including those taken for chemotherapy, anti-anxiety (effexor) and sleep. Talk to your doctor if you suspect your medication is making you feel foggy.
  • Poor Diet: A nutritionally inadequate diet can not only affect your physical health, but also brain fog. A poor diet consisting of foods that have high fructose corn syrup can make you feel foggy, due to spikes in blood sugar.
  • Lack Of Exercise: It’s interesting to note that when our bodies are inactive for too long our brains become inactive as well.
  • Lack Of Sleep: Sleep deprivation can disrupt your brain cell’s ability to communicate with each other. This leads to lapses in memory and visual perception.
  • Sleep Apnea: Sleep apnea occurs when an obstruction in your airway causes your breathing to frequently stop and start while you sleep. Over time it not only causes brain fog, it also causes brain damage from lack of oxygen.
  • Diabetes: Sugar is your brain’s main source of energy. If you have diabetes your blood sugar is out of whack and this causes brain fog.

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What Are The Consequences Of Brain Fog?

Consequences of Brain Fog Include:

  • Poor Memory: Memory issues caused by brain fog may be short or long term. 
  • Trouble Concentrating: When you can’t concentrate because of brain fog, you may feel impulsive, have intrusive thoughts, overreact or be inattentive.
  • Difficulty Carrying Out Tasks: Having brain fog causes you to have difficulties with starting and finishing tasks. These can include tasks that need to be complete within a specific timeframe.
  • Unable To Communicate Effectively: It’s interesting to note that not being able to think clearly can cause you to not only stumble over your words, but also affect how you build rapport with other people.
  • Worsening Mental Health: Chronic stress and anxiety can lead to an increased risk of brain damage, which can cause dementia, chronic depression and worsening anxiety.  

How To Improve Brain Fog?

It’s important to identify what’s causing your brain fog.

Once the cause is identified, the next step is to take action to improve it.

Here Are Some Tips To Improve Brain Fog:

  • Get More Sleep: When you improve the quality of sleep you’ll notice that your mind is clearer. For example if you have sleep apnea, it’s important to use a CPAP machine to not only assure that you get good sleep, but also increase oxygen to the brain.
  • Eat Healthier Foods: When you’re fighting brain fog it’s important to put food into consideration. For example foods such as dark green vegetables, avocados, olive oil and omega-3 rich foods like salmon are recommended for brain health. Also, along with dark green vegetables such as spinach it’s important to consider raisins, cashews, beans and red meats as sources of iron.
  • Exercise: When you get moving and exercise it promotes the growth of neural connections in the brain.
  • Spend Time In Nature: Exercise is a great way to promote brain health. However you’ll have the added benefit of increased oxygen from nature when you exercise outside.
  • Take Supplements: If you’re not able to get omega 3s from salmon, then you might want to consider a supplement.
  • Make Time For Self-Care: It’s important to take a time out once in a while for self-care. For example you can spend this time pursuing a hobby such as gardening which not only relaxes you, but allows you to produce your own dark green leafy vegetables.
  • Reduce Stress: Taking time out to focus on stress relief helps a lot. It helps to focus on the present moment by meditating and breathing deep.
  • Reduce Smart Phone Usage: The blue light emitted from your smart can keep you up at night. It’s important to shut it off a least an hour before bed.

How Do You Handle Brain Fog?

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Sources:

https://www.webmd.com/brain/ss/slideshow-brain-fog#:~:text=%E2%80%9CBrain%20fog%E2%80%9D%20isn’t,put%20your%20thoughts%20into%20words.

https://www.medicalnewstoday.com/articles/320111

https://www.mindbodygreen.com/articles/can-screen-time-cause-health-issues

https://health.usnews.com/health-care/patient-advice/articles/brain-fog-potential-causes-and-treatment

https://www.sleepfoundation.org/sleep-apnea

https://www.healthline.com/health/diabetes/brain-fog-diabetes

https://www.sciencedaily.com/releases/2016/01/160121121818.htm

https://www.healthline.com/health/food-nutrition/brain-food-for-fatigue#3.-Avocados

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How To Benefit From Mindfulness?

What is Mindfulness?

Mindfulness is the practice of making a gentle effort to pay attention in a particular way that is open, receptive and non-judgemental to what you’re experiencing at the present moment.

It means to slow down to really notice what you’re doing and being intentionally aware and awake to each moment and be fully engaged in what’s happening.

Mindfulness helps promote physical, emotional and cognitive stability. 

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How Do You Practice Mindfulness?

Mindfulness is not just about being alert to the present moment, it’s also paying attention very carefully to the environment around you. 

The things you need to consider before you start practicing mindfulness:

It Won’t Cost You Anything: It’s not necessary to buy a special cushion to sit on and you can practice mindfulness anywhere. All you need is the time and space to devote towards developing your mindfulness skills.

Don’t Worry About Quieting Your Mind: The goal of mindfulness is not for you to have an outworldly or blissful state of mind; what you’re trying to do is to pay attention to the present moment without judgement.

Your Mind Will Drift Off: Practicing mindfulness involves trying to focus on what you’re thinking at the present moment. However you’ll find that many thoughts arise including those about what you did yesterday and these may make your mind wander. Through mindfulness you become aware of this and consciously bring your focus back to the present moment.

Your Inner Critic Will Try To Take Over: We’re all guilty of listening to our inner critic in our heads more than we should. Our inner critic is in the form of negative thoughts that cause us to judge ourselves and not be aware of it. The practice of mindfulness involves intentionally focusing on a present moment without judgement, so we learn how to look at these thoughts and react to them by making mental notes on them and letting them go.

It’s All About Returning Your Attention Back To The Present Moment: Mindfulness is the practice that uses the sensation of the breath as an anchor to the present moment. Our minds have the tendency to wander into random thoughts, this is why mindfulness is the practice of returning to our breath over and over again when we’re trying to refocus.

Sometimes the terms mindfulness and meditation are used interchangeably, many of us think that they’re the same, they’re not. 

Mindfulness involves intentionally focusing on the present moment, while meditation is a mental exercise that involves relaxation, focus and awareness; its practiced individually in a still seated position and with your eyes closed.

The practice of meditation leads to the enriching of mindfulness.

What are the Benefits of Mindfulness?

The practice of mindfulness has many benefits including:

Being Able to Make Better Decisions: The mind has tendencies to wander toward unconscious thoughts such as ruminations, emotions and memories that can trigger feelings and reactions that cloud our judgement. Being mindful is becoming aware of these thoughts and the inner workings of your own mind and making you a better decision maker.

Improves mental health: Mindfulness is a practice that’s an integrative approach that helps people manage thoughts and feelings that cause mental health problems.

Improves Physical Health: Scientists have discovered that mindfulness techniques have physical health benefits including stress relief, lowering blood pressure, reduction of chronic pain and relieving gastrointestinal problems.

Increases Attention: Mindfulness along with other treatments can help you develop inner skills that promote your ability to control your attention by strengthening your ability to self observe and develop different relationships to experiences that are stressful.

Helps You Sleep: The world we live in can be stressful; at work we have tight deadlines, along with being anxious about job security. Stress can affect sleep quality and incorporating mindfulness into our daily routine can help us sleep better.

Improves Relationships: Since mindfulness increases the awareness of our thoughts and actions it’s great for improving relationships. 

What Makes a Mindful Mastermind?

A mastermind is described as someone who has an outstanding intellect or someone who plans and directs an ingenious and complex enterprise.  People from different walks of life can be described as masterminds such as inventors, intellectuals and famous geniuses such as Albert Einstein. 

Being intelligent or smart means that you have an easier time processing and understanding information. 

Most people think that intelligence and wisdom are one and the same. 

Wisdom is the soundness of an action or decision with regard to the application of experience, knowledge and good judgement. 

When a form of practical wisdom such as mindfulness teaches you how to think about and apply what you have learned. 

Sometimes we learn things that cause our minds to wander toward negative thoughts that contribute to limiting beliefs and anxiety that we try to control. Mindfulness makes you aware that this is happening, you accept what is happening and lose yourself within your heart space when you’re feeling inner peace after letting go of negative thoughts that don’t serve you.

What Do You Do To Create Mindfulness In Your Day?

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Sources:

https://youmatter.world/en/definition/what-is-mindfulness-definition/

https://www.mindful.org/how-to-practice-mindfulness/

https://www.fastcompany.com/90420954/how-mindfulness-improves-decision-making