What’s causing your brain fog?
Our fave lifestyle changes that can help your sluggish brain get moving again.
- Get better sleep - It’s no secret that poor sleep can lead to impaired cognitive function, and PMS can take a serious toll on your ability to get a good night’s sleep. Studies have found that women who suffer from PMS are twice as likely to report insomnia before and during their period - which can leave you with brain fog the next day.⁴
During times when you’re likely to encounter brain fog, it’s extra important to engage in good sleep hygiene: making sure your room is dark and cool, putting away screens an hour before bed, and eating a healthy diet that won’t keep you up at night.
- Eat to beat brain fog - Speaking of diet, your brain needs the right food to function at its best. When it comes to beating brain fog, making sure that you get plenty of certain vitamins and minerals is key to boosting your brainpower. This includes B group vitamins, zinc, and omega-3 fatty acids (brain power), Vitamin D (helps mood and concentration), and Magnesium (for your nervous system).
The best place to find these is through whole food sources such as leafy greens, lean proteins and nutrient-dense nuts and seeds. Seed cycling can be a great option to bring a variety of necessary brain food into your diet while also balancing out the hormones that play into your PMS in the first place.
- Keep your body moving - When you feel like you can’t get your brain moving, try to get your body moving instead. You don’t need to hit the gym for a hard workout, but rather find some gentle aerobic activity that you can enjoy for about 30 minutes a day. Such exercise has been linked to increased mental clarity that can combat your pre-period brain fog.⁵
Even a light walk can have serious benefits for your brain. Studies have shown that white matter, which connects and supports brain cells, can be built up by the simple act of walking.⁶ Exercise can literally rewire and shape our brain for the better. Take that, brain fog.
¹ Sex Differences and Mestrual Cycle Effects in Cognitive and Sensory Resting State Networks - Science Direct
² Clearing the Fog - Jean Hailes
³ PMID: 25205317
⁴ PMID: 22417163
⁵ PMID: 16862239
⁶ How Walking Can Build Up The Brain
⁷ Brain fog: Memory and attention after COVID-19 - Harvard Health
⁸ PMID: 32248536