MIT neuroscientist shares 4 things she never does to avoid ‘brain fog and forgetfulness’
The alarm goes on. You get dressed, drink coffee and go to work. But by lunchtime, you start to feel disorganized. You re-read the email because you miss it focus and mental clarity.
There is nothing worse than brain fog. In addition to stress and Lack of sleep, can be caused by the immune system creating an inflammatory reaction in the brain. This can lead to symptoms like being sick concentration and memoryor difficulty making decisions.
As neuroscientist, I study the causes of brain fog and forgetfulness. To avoid them, here are four things I never do:
1. I never allow my body to be tense for too long.
Even if you think you are relaxed, your body may be physically tense (eg stiff neck, back or shoulder pain). This can be a result of stress from things like unfinished tasks or looming deadlines.
So, when I notice that my body is tense, I immediately do an exercise called “breathing in a box”:
- Breathe in through your nose while slowly counting to four seconds.
- Hold your breath for a count of four seconds.
- Exhale through your nose, letting all the air out of your lungs, while slowly counting to four seconds.
- Hold your breath for a count of four seconds.
- Repeat at least four rounds.
Box breathing is an easy way to calm your brain. Studies also show that it can reduce levels of cortisol, a chemical produced when the body is stressed.
2. I never use screens one hour before bed.
As tempting as it may be to scroll through Instagram or watch TV before bed, these activities can be too stimulating for the brain.
Instead, I try to read a book before turning off the lights. If that doesn’t help me fall asleep, I do a “relaxation body scan,” tensing and relaxing the muscles—starting from the toes all the way to the head.
Ideally, we need about eight hours of sleep a night. More than that can lead to a depressed moodand less than that does not give the brain enough time to rest and reset.
3. I never worry about glucose.
If your gut isn’t healthy, your brain can falter too. I strengthen my gut-brain axis by maintaining a diet rich in hydrating foods, healthy fats and digestible proteins.
Most importantly, I try to avoid sugar. Your brain uses glucose (sugar) for fuel, but refined carbohydrates like high fructose corn syrup found in sodas are not a good source of fuel. Your brain gets a rush of too much glucose and then too little.
This can lead to irritability, fatigue, mental confusion and impaired judgment.
I also eat magnesium-rich foods—whole grains, leafy greens, dried beans, and legumes—to help regulate my mood and sleep cycle. And I make sure I have my last caffeinated drink of the day before 10:00 am
4. Never go a day without meditating.
I meditate at least 12 minutes a day.
If you do this at night, you can ease brain fog the next day:
- Remove all distractions from your room.
- Sit or lie down in a comfortable position.
- Take a deep breath.
- Quietly observe your thoughts.
- Whatever thoughts come, simply accept them and bring your focus back to your breathing.
If you don’t like meditating, you can engage in a mindful activity such as cooking or taking a quiet walk.
I also recommend coming up with a mantra that you can say in the morning, such as, “Brain fog is a state of mind. I’m going to bed early tonight and I’ll be fine tomorrow.”
By articulating your goals out loud, you can begin to be more intentional about changing your habits. And through that repetition, your brain and body will begin to follow suit.
Dr. Tara Swart Bieber is a neuroscientist, physician and senior lecturer at MIT Sloan. She is the author “Source: Secrets of the Universe, Brain Science,” and hosts a podcast Reinvent yourself with Dr. Tara. She works with leaders to help them achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Follow her further Twitter and Instagram.
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