In my practice one of the most common symptoms my patients come to me with is brain fog. You know, that feeling of being asleep on your feet, like you're walking through quicksand just trying to make simple tasks happen. While the underlying cause of brain fog can be more complex and definitely worth exploring with your healthcare provider, you can help to support your brain with the right fuel, nutrients, and daily habits.
Your Brain’s Favourite Foods
Your brain is a hungry organ, it uses about 20% of your daily energy intake. Choosing the right foods keeps it firing on all cylinders, and choosing the wrong fuel, or skipping your fill ups entirely can leave you running sluggish.
- Fatty fish (salmon, mackerel, sardines): Packed with omega-3s, which help build healthy brain cell membranes and support mood regulation.
- Berries: Antioxidant-rich and shown to improve memory and delay age-related decline.
- Leafy greens: Spinach, kale, arugula, which are full of folate and vitamin K, linked to better cognition.
- Eggs: A natural source of choline, key for memory and neurotransmitter function.
- Pumpkin seeds: Magnesium, zinc, iron, and copper rich. These are key minerals that all play a role in nerve signaling.
Try building a “brain bowl” for lunch: leafy greens, salmon, avocado, pumpkin seeds, and blueberries.
Limit ultra-processed foods & sugar, and make sure you’re eating regular meals. Blood sugar spikes and crashes are big brain fog creators.
Brain Boosting Supplements
Sometimes diet alone isn’t enough, especially if stress, sleep, or gut health are out of balance. These supplements can help fill in the gaps:
- Omega-3 (DHA/EPA): Helps with maintaining brain structure, inflammation, and memory.
- B vitamins (especially B6, B12, folate): Supports energy production and neurotransmitter function
- Magnesium threonate: This form of magnesium can cross the blood-brain barrier and support focus.
- Lion’s Mane mushroom: An adaptogenic mushroom that has been studied for nerve growth factor stimulation and cognitive protection.
- Ginkgo biloba: Ginkgo supports circulation to the brain and can help sharpen mental clarity.
Always check with a practitioner before adding supplements… what’s right for one person may not be right for another.
Daily Habits That Sharpen the Mind
Even the best food or supplements won’t fully work if your lifestyle habits are working against you.
- Hydrate, Hydrate: Even mild dehydration can cause sluggish thinking. Start your day with a glass of water and aim for 8 through the day.
- Move your body: Exercise boosts circulation and helps deliver oxygen to your brain. You may feel resistance to getting started but once you start moving the boost is undeniable. You don’t need to turn into a marathon runner, just 30 mins of moderate activity daily makes a huge difference.
- Prioritize sleep: Memory consolidation and detoxification happen while you rest, you’ll find you're better able to be productive and focus if you make this bodily need at the top of the list.
- Manage stress: You can’t keep pushing through forever. Chronic cortisol spikes interfere with focus and memory. Meditation, nature walks, or breathwork can make a big difference, but the biggest difference comes from making a low stress way of living your norm. Don’t overcommit, leave time for breaks, stop leaving things to the last minute. Your brain will thank you.
Brain Hacks & Mental Exercises
Much like the body, the brain loves a workout. Give these activities a try to boost memory, focus, and neuroplasticity. As they say “use it or lose it.”
- Never stop learning: Pick up a new language, instrument, or even dance class. Novelty stimulates new neural pathways.
- Puzzle power: Crosswords, Sudoku, chess, or strategy games keep your mind sharp.
- Switch hands: Brush your teeth, write, or use your non-dominant hand to engage new areas of the brain.
- Mindfulness meditation: Just 10 minutes daily can improve attention and working memory.
- Brain-boosting breaks: The Pomodoro technique (25 minutes of focus, 5 minutes of rest) prevents mental fatigue.
- Social connection: Meaningful conversations and shared laughter are surprisingly potent for cognitive resilience.
- Neurobics: Pairing physical movement with mental tasks, like reciting affirmations while walking, or solving math problems while bouncing a ball, strengthens brain-body integration.
Think of brain health like tending a garden: give it good soil (nutrients), sunshine (movement and novelty), and regular care (rest + stress management), and your mental clarity will blossom.
