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Brain Fog Got You Lost? 9 Easy Steps To Clear The Air

brain fog

Brain fog is a serious issue that western medicine has few answers for. Personally, I hear from my patients all the time. They tell their PCP about their foggy thinking, fatigue, wonky memory and get no help other than being told to “relax.” While that may be one piece of the puzzle, as most of us need to work on relaxation, it is not an ANSWER to the larger issue. 

You don’t have to suffer with brain fog – your body is just letting you know that there’s an imbalance that needs to be heard and healed.

Here are 9 easy steps to combat brain fog:

Heal your gut

Leaky gut, or increased intestinal permeability, is just what it sounds like. In other words, little microscopic holes in your intestinal lining let toxins leak into your blood stream and eventually your brain. This can happen with bacterial, fungus or parasite overgrowth. In addition, taking birth control, antibiotics, heart burn drugs and other pharmaceuticals, eating foods that don’t work for your body (like gluten, sugar, dairy) all contribute to a leaky gut! 

Step one in gut healing is an elimination diet, and getting the right functional medicine tests to check for overgrowths and imbalances. 

Leaky spirit

When you have lousy boundaries and are putting others ahead of yourself, your body suffers. Therefore take the time to put you first. You deserve that, my love. 

Reduce stress

Stress is sneaky and can mess with every system in your body. So, implementing mindfulness practices like meditation, yoga, breathwork and the thoughtwork I teach can all help. 

Sleep

As a society we are not getting the sleep we need! Put the blue screens away at least an hour before bed. If you are going to have coffee, stop it before noon. Our bodies and minds heal during sleep. Good sleep is vital for brain healing and good mental and physical health. 

Get your thyroid checked

It’s unlikely that your PCP is checking all your thyroid markers. Find a holistic provider to get the real scoop, beyond just a TSH test, which is just not enough to get the whole picture. 

Balance your B vitamins

B12 in particular is a vital part of a healthy nervous system. Without B12, you’re likely to be tired, depressed, anxious, out of it. Therefore, make sure you’re taking your methylcobalamin, adenocobalamin or hydroxylcobalmin. However, cyanocobalamin (the cheap stuff) is garbage for most of us. MTHFR is a gene mutation that can also lead to brain fog and is worth looking into. 

Eat your organ meats

Organ meats like liver, cold water fish like sardines and mackerel, eggs, lamb and beef are all great sources of b vitamins. 

Get moving

Movement is a vital part of brain and gut health, and studies show that regular exercise can help beat depression, reduces anxiety and improves IBS. Honestly, it doesn’t matter what you do – from walking to yoga to running to CrossFit. It all counts and it all helps!

Disconnect from social media and email

Too many inputs is exhausting for your brain. Simply put, we weren’t designed to have these constant pings pulling our attention. Put your phone away for the weekend of after 9 pm. Once in a while, give your brain a break from screens and constant attention-grabs. Read a book, see a friend, spend time on your real life. 

Bonus tip: implement this simple recipe into your routine to fight fatigue and boost your mood – it’s seriously easy, and often the easiest changes are the most profound.


If you or someone you love is dealing with brain fog, please share this with them. 

There is so much you can do to #healyourself ❤️

VictoriaAlbina

Victoria Albina

Victoria Albina, NP, MPH is a licensed and board certified Family Nurse Practitioner, herbalist and life coach, with 20 years experience in health and wellness. She trained at the University of California, San Francisco, and holds a Masters in Public Health from Boston University and a bachelors from Oberlin College. She comes to this work having been a patient herself, and having healed from a lifetime of IBS, GERD, SIBO, fatigue, depression and anxiety.

She is passionate about her work, and loves supporting patients in a truly holistic way - body, mind, heart and spirit. A native of Mar del Plata, Argentina, she grew up in the great state of Rhode Island, and lives in NYC with her partner. A brown dog named Frankie Bacon has her heart, and she lives for steak and a good dark chocolate.

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