Below are some helpful tips to help clear the fog.
It is important to get your thyroid and female or male hormones tested. Lack of focus could be caused by thyroid, adrenal, neurotransmitter or testosterone deficiency. If you are experiencing forgetfulness once in a while and are able to recall thoughts and memories relatively quickly, it can be normal with aging. Seek out medical attention if you are starting to forget how to do day-to-day activities, simple driving directions to a place you should remember how to get to, or words, or experience mood changes, as those may be signs of early dementia.
Below are some helpful tips to help clear the fog.
Brain Dump
When you are overwhelmed, it can be helpful to have a brain dump session, to write out all worries and to-dos. Then, prioritize them by choosing the top three to focus on completing in a day, week and month. Setting outcomes can help you stay on task and eliminate overwhelm.
Take Time to Be in Nature
If you find yourself too consumed by work and lack focus, take a five- to 20-minute walk outside, focusing on the warmth of the sun, the birds chirping and the way the earth feels. Walking barefoot in the grass helps to ground you and lifts the fog.
Focus on What You Are Eating; Make Sure You Are Getting Enough Quality Sleep
If you are feeling foggy after a meal, make a connection to what you ate and how you feel. Cleaning up your diet by eating an organic whole foods diet, free of processed foods, hormones and additives, can be helpful. Drink less alcohol and coffee and drink more water and tea. Also, make sure you are getting enough quality sleep. If you are tossing and turning all night, of course you will not feel very sharp. Create a healthy sleep routine by turning off your computer screen time 1-2 hours before bed. Keeping lights dim or off can help your body release melatonin that helps you feel sleepy. Drink relaxing herbal tea, listen to meditation music or take a hot bath to help you unwind after the day.
Focus on Movement
Exercise regularly 3-5 times per week, more often than not. High intensity interval training for 10-20 minutes 2-3 times per week has been shown to benefit cardiovascular and hormone health. Try a breathing exercise with movement like Qigong or Yoga. Try this breathing exercise for mental clarity and focus: inhale for a count of eight and exhale for a count of 16 while tapping the forehead, top of head and temples with all fingers lightly. Do this cycle for 2-5 minutes and see how relaxed and focused you feel afterward.
Try Rosemary or Peppermint Essential Oils
Inhale the essential oil or rub a sprig of fresh rosemary or peppermint and inhale the aromas to increase focus and clarity.
Got Stress?
Regular meditation, yoga, acupuncture, message and journaling have been shown to reduce stress. Acupuncture releases natural endorphins to enhance your overall well-being and regulate hormones allowing for a calmer nervous system. Listening to calming binaural theta waves music can help to reset the parasympathetic and sympathetic nervous systems, leaving you feeling more calm and better able to deal with stress. It has been shown to reduce anxiety, stress and help you have more restful sleep.
Get Your Lab Work Done
Mind fog may be a symptom of hormone imbalance of the thyroid, female or male hormones, neurotransmitter problems, adrenal issues, nutrient deficiencies (Vitamin B or D), allergies or food sensitivities. Looking at lab values to reach optimal levels can help improve and restore overall health. Identifying what the cause is and treating it naturally can help improve focus and productivity. FBN
By Christina Kovalik
Dr. Christina Kovalik NMD, LAc, The Vitality Doctor, is a naturopathic physician and acupuncturist specializing in hormone optimization, optimal health and vitality. She is a new Flagstaff resident, practicing since 2004, and opened her second location in Doney Park in 2020. For more information, visit thevitalitydoctor.com or call 928-863-6086.
Leave a Reply