Evidence points to several effective strategies:
Stabilise blood sugar
Focus on balanced meals with protein, fibre, and healthy fats.
Limit refined sugar to avoid sharp highs and lows.
Prioritise sleep quality
Aim for 7–9 hours per night.
Reduce screen time before bed to support melatonin production.
Support the gut
Increase dietary fibre and fermented foods to reduce systemic inflammation.
Stay hydrated — even mild dehydration affects attention.
Manage stress
Mindfulness, deep breathing, and regular physical activity lower cortisol.
Exercise increases blood flow and oxygen delivery to the brain.
Check underlying factors
Chronic brain fog can be linked to thyroid issues, nutritional deficiencies (B12, vitamin D, iron), or other conditions.
Consult a professional if symptoms are persistent.
