Goodbye, Brain Fog!

Brain fog—We all joke about it, but the struggle is very real. It can cause an inability to concentrate, make it harder to accomplish the things you need to get done, and allow you to forget that person’s name in the grocery store that you’ve known for years!

Many things can cause a foggy brain, including lack of sleep, poor thyroid health, and dehydration. But, most importantly, your diet also has a powerful effect on how your brain operates. There are specific foods that have been evaluated for their potential to impact brain health and incorporating the ‘good ones’ into your diet can have both short and long-term benefits.

One of the best methods of eating for your brain that we’ve found is called the MIND Diet. It was created by Dr. Martha Clare Morris, a nutritional epidemiologist at Rush University in Chicago and the lead researcher of the MIND Diet Study, which laid out a super simple and easy-to-adopt way of eating to improve brain health.

The MIND Diet is a combination of the Mediterranean Diet and the Dietary Approach to Stop Hypertension, also known as the DASH diet. There are ten main food groups included. Your task? Incorporate and enjoy as many of these foods throughout the day as possible.

Here are the ten foods in the Mind Diet that are shown to have key nutrients needed to support mental clarity and further reduce brain fog:

 

  1. Leafy green veggies
    • At least one serving per day
    • Kale, spinach, arugula, spring mix, watercress, collards
  2. Other vegetables
    • At least one per day in addition to leafy greens
    • Onions, mushrooms, squash, zucchini, pumpkin, sweet potato, asparagus, carrots etc. are all good choices.
  3. Berries
    • At least 2x per week
    • Blueberries are the most researched berry for brain health but any will provide antioxidant support
  4. Fatty fish
    • At least 1x per week
    • Sardines, salmon, trout
  5. Nuts
    • ¼ cup at least 5x per week
    • All are great options including almonds, walnuts and pistachios
  6. Olive Oil
    • Use as your primary source of dietary fat
    • Expeller pressed extra virgin in dark bottle
  7. Beans
    • ½ cup at least 4x per week
    • Any variety, mix up the type on a regular basis
  8. Poultry
    • At least 2x a week
    • Including chicken and turkey (preferably baked)
  9. Whole grains
    • 3 servings per day
    • Steel cut oats, quinoa, whole grain bread, wild rice
  10. Resveratrol sources
    • Once per day
    • Grapes, red wine, grape juice, peanuts, cocoa, cranberries, blueberries, pistachios

Extra Credit:

Drink plenty of water, and avoid the top three foods that reduce mental clarity: vegetable oils and trans fats, refined carbs/added sugar (especially aspartame), and MSG


Check out this video to learn more.