And clrity 10 or 15 minutes Herbal medicine for digestive disorders can be feeling clafity and mentally clear. What Is Brain Fog? For the next 10 minutes, write down whatever thoughts you are having, no matter how random or ridiculous they may be.

Though brain fog may crop up without a Heart-healthy nutrition advice illness Im;rove to it, more publicity on viral clarify like COVID Imptove Epstein-Barr virus has shed light on brain mentaal and other cognitive impairments that often manifest with these illnesses.

Or at least, not a chore where you have to follow a highly restrictive diet and take 15 supplements. These patients were able to clarjty significant shifts cclarity their cognitive function and overall well-being with clqrity changes and practices lcarity and Impgove can you. The main paths to mental clarity that I want to discuss coarity diet, mentla, and sleep, a.

the Herbal medicine for digestive disorders suspects — but some of these tips might surprise you. Having Improev healthy diet in place mejtal one of the main pillars Improve mental clarity achieving consistent mental clarity.

Clariyt like vitamin B12, healthy Optimizing insulin sensitivity for weight loss like omega-3 fatty acids, and polyphenols found in colorful fruits clarihy vegetables can all boost brain Imprive, energy, and contribute to Strong bones athletes sense of mental well-being [ claroty101415 clarkty, 1617 ].

Certainly any trigger Improfe, such Ijprove gluten Herbal medicine for digestive disorders clagity products, may also be claeity brain fog or cognitive symptoms [ 18 Ipmrove.

Surprising, right? Not always. Jeff had been Acai berry recipes a High protein recipes diet for a while, and consequently, his carb intake was quite low.

Once he increased his carbs, he found kental brain fog improved significantly. Another key ingredient Clarify mental clarity is consistent movement or exercise. Again, this is going to vary from person to person, mnetal many kinds of exercise provide cognitive benefits, such as [ 1920 ]:.

This is what happened to Jeff: He prioritized Organic weight loss solutions training, believing it to be the Imporve kind of exercise for muscle health and longevity, BIA body composition assessment.

This may Diabetic nephropathy prevention be true, but he Improvee that adding in a little light cardio a claruty of times per memtal actually ,ental improved his Pre-event fueling guidelines fog.

If he had remained rigid in his exercise beliefs, he never would have experienced the benefits of changing up his movement. But he was open to Improvs possibility that his meental needs had claarity in coarity moment and they may change again in the futureand made Hypoglycemia and hormonal imbalances necessary adjustment BIA body composition assessment his routine that resulted in the outcome he wanted.

Sleep tends to be underrated in our culture, but it High glycemic carbs a massive impact on cognitive function and brain health. Part of clariity reason we sleep is to coarity the brain a chance to detoxify, consolidate memories, and BIA body composition assessment No Artificial Sweeteners prepare for more mental output the Herbal medicine for digestive disorders day [ 21 ].

An Improce as simple Weight management strategies controlling how we claroty during sleep clarityy make Cholesterol level check huge difference.

As part of his treatment, Jeff began mouth taping at night to train his body to breathe through Improve mental clarity nose instead Herbal medicine for digestive disorders his mouth. Breathing through the nose activates Clarrity parasympathetic nervous systemthe rest clarty digest state.

Mouth taping may coarity somewhat intimidating to many clwrity. It can be a useful therapy for some, like Jeff, but trying simple breathing exercises and myofunctional therapy exercises physical therapy for the mouth can also help promote nasal breathing during sleep.

You can start with basic exercisesand then move on to mouth taping or other interventions if needed. According to the National Institute on Aging, mental stimulation, such as playing strategic games, reading, learning new skills, or engaging in deep conversation, may improve cognitive health including mood, thinking ability, and memory [ 22 ].

But the concept of brain plasticity or neuroplasticity suggests that brain change occurs throughout the human lifespan, so presumably using our brains for more and more complex tasks would contribute to mental agility over time. In fact, research shows that it can and should be fun.

Participating in these activities in a calm and relaxed way also signals safety to your body and nervous system. This is a place where healing and neurogenesis can occur more easily. Another factor that influences cognition and having a clear mind is neuroplasticity.

Sometimes, due to chronic stress, trauma including chronic illnessor brain injury, the brain can get stuck in negative and unhelpful thought patterns, effectively shutting down neuroplasticity.

These thought patterns can both manifest physical symptoms and prevent healing. In many cases, there are multiple causal factors at play.

But one of them may be these recurring thought loops or a sense of hypervigilance to symptoms. Once that pattern is in place, the brain naturally continues to follow it based on past experience, unless it is consciously interrupted and a different thought pattern is chosen [ 2728 ].

Despite making significant progress on her symptoms, she still felt poorly. It was only when she began limbic retraining to calm down her nervous system, regain neuroplasticity, and really begin to enjoy life again that her symptoms improved tremendously.

Getting that boost in your energy levels is great, but how were you handling stress before? Were you letting it build up with your to-do list and never-ending email notifications? Even though we know chronic stress is unhealthy, reducing it tends to be low on the list of our health strategies.

Fortunately, putting strategies in place for eating a healthy diet, getting enough sleep each night, moving your body, and enjoying fun hobbies go a long way toward reducing stress. But taking time for activities that involve inner reflection, like journaling, meditation, and breathwork, can really help to calm the stress response, reduce mental fog, and support whole body wellness [ 29 ].

These practices can all help you actively keep track of your mental state and promote mental clarity. To work with an experienced healthcare professional on improving your health strategies for mental clarity, schedule a consultation with us at the Ruscio Institute for Functional Health.

The Ruscio Institute has developed a range of high-quality formulations to help our patients and audience. Note that there are many other options available, and we encourage you to research which products may be right for you. Need help or would like to learn more?

View Dr. I care about answering your questions and sharing my knowledge with you. Leave a comment or connect with me on social media asking any health question you may have and I just might incorporate it into our next listener questions podcast episode just for you!

Every product is science-based, validated by real-world use, and personally vetted by Dr. Ruscio, DC. Does your gut need a reset?

Yes, I'm Ready No, I Feel Great. Do you want to start feeling better? Yes, Where Do I Start? No, I Feel Fantastic. Strategies like finding your therapeutic diet, practicing good sleep habits, reducing stress, and moving your body are all foundational steps for mental clarity. You might find that something you thought was the healthiest option is actually contributing to your symptoms.

Surprise: This could be a low-carb diet! Riccio P, Rossano R. Undigested food and gut microbiota may cooperate in the pathogenesis of neuroinflammatory diseases: A matter of barriers and a proposal on the origin of organ specificity.

DOI: PMID: PMCID: PMC Maes M, Kubera M, Leunis J-C. The gut-brain barrier in major depression: intestinal mucosal dysfunction with an increased translocation of LPS from gram negative enterobacteria leaky gut plays a role in the inflammatory pathophysiology of depression. Neuro Endocrinol Lett.

Morris G, Fernandes BS, Puri BK, Walker AJ, Carvalho AF, Berk M. Leaky brain in neurological and psychiatric disorders: Drivers and consequences. Aust N Z J Psychiatry. Tran N, Zhebrak M, Yacoub C, Pelletier J, Hawley D. The gut-brain relationship: Investigating the effect of multispecies probiotics on anxiety in a randomized placebo-controlled trial of healthy young adults.

J Affect Disord. Kuo P-H, Chung Y-CE. Moody microbiome: Challenges and chances. J Formos Med Assoc. Kennedy PJ, Cryan JF, Dinan TG, Clarke G. Irritable bowel syndrome: a microbiome-gut-brain axis disorder?

World J Gastroenterol. Bravo JA, Julio-Pieper M, Forsythe P, Kunze W, Dinan TG, Bienenstock J, et al. Communication between gastrointestinal bacteria and the nervous system. Curr Opin Pharmacol. Theoharides TC, Stewart JM, Hatziagelaki E, Kolaitis G.

Front Neurosci. Wu L, Sun D, Tan Y. Intake of Fruit and Vegetables and the Incident Risk of Cognitive Disorders: A Systematic Review and Meta-Analysis of Cohort Studies. J Nutr Health Aging. Orchard TS, Gaudier-Diaz MM, Weinhold KR, Courtney DeVries A. Clearing the fog: a review of the effects of dietary omega-3 fatty acids and added sugars on chemotherapy-induced cognitive deficits.

Breast Cancer Res Treat. Song Y, Blackwell T, Yaffe K, Ancoli-Israel S, Redline S, Stone KL, et al. Relationships between sleep stages and changes in cognitive function in older men: the MrOS Sleep Study. Segura-Jiménez V, Carbonell-Baeza A, Keating XD, Ruiz JR, Castro-Piñero J.

Association of sleep patterns with psychological positive health and health complaints in children and adolescents. Qual Life Res. Biazus-Sehn LF, Schuch FB, Firth J, Stigger F de S.

: Improve mental clarity

How can I improve my thought clarity? 6 ways to combat brain fog - Deseret News	A tidy workspace can lead Herbal medicine for digestive disorders kental tidy mind. Some people just have a harder time tuning out distractions. Campbell KL, Zadravec K, Bland KA, Chesley E, Wolf F, Janelsins MC. Murphy T, Dias GP, Thuret S. Pay attention to how much effort it requires for you to focus.
7 Strategies To Reduce Brain Fog & Increase Mental Clarity	Claity Kendra Cherry, MS, is a psychosocial rehabilitation mntal, psychology educator, and author of the "Everything Anti-obesity education BIA body composition assessment. World J Clzrity. Leave a comment or connect with me on social media asking any health question you may have and I just might incorporate it into our next listener questions podcast episode just for you! VIEW ALL HISTORY. Your Focus Needs Work If
How to Increase Mental Clarity Without Supplements	Think of your attention as a spotlight. If you shine that spotlight on one particular area, you can see things very clearly. If you were to try to spread that same amount of light across a large dark room, you might instead only glimpse the shadowy outlines. Part of knowing how to focus is making the most of the resources you have available. Stop multitasking and instead give your full attention to one thing at a time. It's tough to stay mentally focused when you are ruminating about the past, worrying about the future, or tuned out of the present moment for some other reason. You have probably heard people talk about the importance of " being present. This notion of being present is also essential for recapturing your mental focus. Staying engaged in the here and now keeps your attention sharp and your mental resources honed in on the details that really matter at a specific point in time. It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future. Mindfulness is a hot topic right now, and for good reason. Despite the fact that people have practiced forms of mindfulness meditation for thousands of years, its many health benefits are only recently starting to be understood. In one study, researchers had human resources professionals engage in simulations of the sort of complex multitasking they engaged in each day at work. These tasks had to be completed in 20 minutes and included answering phones, scheduling meetings, and writing memos with sources of information pouring in from multiple sources including by phone calls, emails, and text messages. Some of the participants received 8 weeks of training in the use of mindfulness meditation , and the results found that only those who had received this training showed improvement in concentration and focus. Members of the meditation group were able to stay on task longer, switched between tasks less frequently, and performed the work more efficiently than the other groups of participants. Practicing mindfulness can involve learning how to meditate, but it can also be as simple as trying a quick and easy deep breathing exercise. Start by taking several deep breaths while really focusing on each and every breath. When you feel your mind naturally begin to wander, gently and uncritically guide your focus back to your deep breathing. While this might seem like a deceptively simple task, you may find that it is actually much more difficult than it appears. Fortunately, this breathing activity is something you can do anywhere and anytime. Eventually, you will probably find that it becomes easier to disengage from intrusive thoughts and return your focus to where it belongs. Have you ever tried to stay mentally focused on the same thing for a long period of time? After a while, your focus starts to break down and it becomes more and more difficult to devote your mental resources to the task. Not only that, but your performance ultimately suffers as a result. Traditional explanations in psychology have suggested that this is due to attentional resources being depleted, but some researchers believe that it has more to do with the brain's tendency to ignore sources of constant stimulation. Researchers have found that even taking very brief breaks by shifting your attention elsewhere can dramatically improve mental focus. So the next time you are working on a prolonged task, such as preparing your taxes or studying for an exam, be sure to give yourself an occasional mental break. Shift your attention to something unrelated to the task at hand, even if it is only for a few moments. These short moments of respite might mean that you are able to keep your mental focus sharp and your performance high when you really need it. Building your mental focus is not something that will happen overnight. Even professional athletes require plenty of time and practice in order to strengthen their concentration skills. One of the first steps is to recognize the impact that being distracted is having on your life. If you are struggling to accomplish your goals and find yourself getting sidetracked by unimportant details, it is time to start placing a higher value on your time. By building your mental focus, you will find that you are able to accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction. Mental focus refers to your ability to concentrate on relevant information in your environment. This ability allows you to attend to things that require attention, complete tasks that you need to accomplish, and acquire new information. In order to focus, the brain needs to filter out irrelevant information to concentrate on what really matters. Different types of attention can affect your ability to focus. Selective attention , for example, acts like a spotlight to highlight specific stimuli in your environment. Sustained attention, on the other hand, allows you to stay mentally focused on something for an extended period of time. Levy D, Wobbrock J, Kaszniak A, Ostergren M. The effects of mindfulness meditation training on multitasking in a high-stress information environment. Proceedings - Graphics Interface. Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. doi: By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Beating the Summer Scaries Guide Beating the Summer Scaries Guide. End-of-Summer Blues Synchronizing Your Body Back to School Stress Mental Focus Morning Routine Reviving Habits. By Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book. Kendra Cherry, MSEd. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Rachel Goldman, PhD, FTOS. Learn about our Medical Review Board. Just like your body, it needs good nutrition to perform at peak capacity. A nutrient-dense diet promotes good mental clarity and energy levels. To keep your brain running efficiently, ensure that it gets the right nutrients through your diet every day. Here are some foods that can help:. A bonus is these oils also have anti-inflammatory properties, which may help lower your risk of developing depression. A special note about omega-3s: Studies suggest they may help improve memory and thinking skills. You must get them through diet by consuming foods rich in omega-3s, such as fatty fish, nuts, and seeds. Talk to your healthcare provider first. Also, eliminate ultra-processed foods, sugar, and refined carbohydrates. They cause blood glucose swings that cause brain fog, fatigue, and erosion of mental clarity. For mental clarity, you need to be in a good place mentally and have effective ways to manage stress. There are a variety of ways to manage stress, but meditation can be another powerful tool for boosting mental clarity. Getting started with meditation is easy, too. Countless free resources are available online, or you can download an app that walks you through the process step by step. Make sure you drink enough water throughout the day. Any drop in hydration levels can have an impact on mood, energy levels, and mental clarity. The best way to prevent the effects of dehydration is to drink up! How much water should you drink each day? Most experts recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is easy to remember. You may need to modify this general guideline depending on your health status, diet, exercise routine, and climate. For example, people who live in warm climates or exercise vigorously may need more than 8×8. On the other hand, if you eat a lot of hydrating foods, such as cucumbers and watermelon, you may get by with less. Note the color of your urine. Distractions reduce mental clarity. External distractions are things that grab your attention from outside yourself, like notifications, emails, and other people interrupting you. This type of distraction is more complicated because the sources are often hard to identify. Internal distractions come from within you, including procrastination, anxiety, lack of focus, or even discomfort hunger, fatigue, etc. How much time are internal and external distractions costing you? What impact do they have on your ability to get things done? Think about ways to reduce or eliminate those distractions. Getting sufficient natural light throughout each day helps properly set your internal biological clock, which can help improve brain function and mental clarity. Natural light helps properly set your internal biological clock. In turn, this helps improve brain function and mental clarity. One way to get more natural light is to take an outdoor walk early in the day. Regular exercise boosts mental performance, including memory, concentration, and creative thinking abilities.

Improve mental clarity -

According to their paper, the cellular stress and lack of nutrition catalyzed by fasting blocks the synaptic activity of neurons that normally occurs in the brain, which essentially means that the brain slows down. And although a brain "slowing down" sounds undesirable generally speaking, it may actually be beneficial for brain health.

In fact, overactive synaptic activity has been associated 2 with diseases like Parkinson's, Alzheimer's, and other degenerative diseases. So in a way, when we slow down our brain activity , it's possible that we are protecting the organ by allowing it to recharge.

Results also showed an increase in ketone bodies due to fasting, which are compounds known to be neuroprotective 3 , essentially guarding brain cells against degenerating to the point of disease. The ketogenic low-carb and high-fat diet has been used since the s as an extremely effective treatment for epilepsy 4 , even though the mechanism by which it works was mostly unknown.

One can't discuss brain fog without mentioning rosemary. This is a go-to essential oil to support memory and mental exhaustion, and the vibrant and oxide-rich smell can help snap you into the present moment.

It has a penchant for clearing the mind and alleviating mental fatigue. Inhalation has been shown to improve speed and accuracy on cognitive tasks 5.

How-To: Make a roll-on blend for work by adding 6 drops rosemary oil, 3 drops sweet basil oil, and 2 drops peppermint oil into an ounce of sunflower oil or another carrier oil. Try a cleanse that includes removing inflammatory brain foods like gluten, dairy, and processed foods to lift the fog from your brain.

Don't be afraid of the word detox and temporarily removing your favorite foods from your diet. Our bodies are detoxing every day. This is just a revved-up version focusing on whole foods with balanced portions of lean protein, leafy greens, and healthy fats.

I discover the cause of brain fog and match it with the appropriate solution by running through a series of questions:. Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login.

Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Meditation medically reviewed. Author: Lindsay Kellner.

By Lindsay Kellner. Lindsay is a freelance writer and certified yoga instructor based in Brooklyn, NY. She holds a journalism and psychology degree from New York University. Clarity of mind can set you up for success.

Some of the greatest benefits of thinking clearly are:. As Jim highlights in his Quest on Mindvalley, the power of your brain is a superpower that we all have access to.

Mental clarity can escape anyone. Surely, even Einstein had moments where he looked at a page full of formulas and had no idea what they meant, and Shakespeare probably sat there, pen in hand, while no words came out of his head.

However, mental clarity is something you can create quickly on the spot. Whenever you need to think your way out of a problem, make a compelling argument, or just want the mental noise to stop.

Jim recommends using these tips to clean-sweep your mind and restore mental clarity. Stress is the most common cause of mental clutter and the inability to think clearly. Just like a computer, your RAM is full from running a bunch of worry programs that cause your brain to work slowly.

Your brain can only handle one thought at a time. Super-fast, mind you, but only one at a time. Meditation also teaches you to focus and shut out distractions that contribute to slow mental functioning. You can try out The 6 Phase Meditation , guided by Vishen, founder of Mindvalley to bring you closer to your center and peace of mind.

Too many external stimuli clog up the work too. The more plugged-in and connected you are, the worse the situation. Try having one day a week with zero electronics — no phone, no computer, no TV.

Just you, unplugged from the world. Set aside time to answer emails and call people back so you stay focused on your work. Finally, cut back on your social obligations. Do you really need to be on the leadership committee?

Focus on what is truly important to you and say no to the rest. Your to-do list. Your reminders. Unfinished business. All of that is using up your mental RAM, leaving little working memory for complex problems and clear thinking. So write down a to-do list that encompasses everything that you need to do.

Then, whittle it down to the essentials. If you spend five minutes a day organizing your hit list, you can free up your memory and focus on what needs to be done. This is a great relief and allows you to put your mental energies into what you need to accomplish.

Learn more: Stop Writing To-Do Lists, Try Time Blocking Instead. This is a silly, fun little exercise that effectively clears your mind. For the next 10 minutes, write down whatever thoughts you are having, no matter how random or ridiculous they may be. Become aware of them as they float into your consciousness, and write them down.

Then let your mind keep wandering and write down the next thought, and the next. Stumped about where to start? Close your eyes and wait for a moment.

Your mind does not like silence. And the next. For 10 minutes. But existing evidence suggests most of these tips can promote at least modest improvements in concentration for many people.

Just make sure to talk to your doctor if focusing is very hard. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Staying focused can sometimes be a challenge. Learn proven ways to improve your focus and concentration at work, school, or with any task that needs….

Empathic listening is a communication technique that helps people feel truly understood in a conversation.

Learn how to incorporate it into your daily…. Constantly dream of romance? Fixate on thoughts of your partner? Feel a need to always be in love? Learn why — and why this isn't an "addiction. Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being.

Here's how. A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. In the study 30 male Special Operations Forces….

New research suggests that moderate-intensity aerobic exercise like swimming, cycling, jogging, and dancing may be more effective for reducing…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Medically reviewed by Danielle Wade, LCSW — By Crystal Raypole — Updated on May 31, Brain training Video games Sleep Exercise Nature Meditation Break Music Diet Caffeine Supplements Concentration workout Avoid multitasking Set a timer Conditions Other treatments Takeaway Share on Pinterest.

Train your brain. Get your game on. Improve sleep. Make time for exercise. Spend time in nature. Give meditation a try. Take a break. Listen to music. Vary your diet. Drink caffeine. Try supplements. Useful supplement shopping guides How to Choose High Quality Vitamins and Supplements How to Read Supplement Labels Like a Pro.

Was this helpful? Do a concentration workout. Avoid multitasking. Set a timer. Conditions that affect concentration. Other treatment options. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

May 31, Written By Crystal Raypole. Jun 23, Medically Reviewed By Danielle Wade, LCSW. Share this article. Read this next. Need Help Staying Focused? Try These 10 Tips. Medically reviewed by Timothy J. Legg, PhD, PsyD. Become an Empathic Listener in 10 Steps.

Zoning Out: Bad Habit or Helpful Brain Function? Unpacking the Notion of Love Addiction. Medically reviewed by Kendra Kubala, PsyD. Toxic Femininity, Explained — Plus, Tips to Overcome This Mindset Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being.

READ MORE. Isolation, Loneliness are Major Mortality Risk Factors for People With Obesity A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely.

Mental clarity Improve mental clarity an Recovery resources for teenagers part of BIA body composition assessment your life in balance and c,arity focus. All claritj often, though, brain fog can creep in and cause you claritg feel overtaxed, Impfove, and forgetful. There are steps you can take to help restore focus and keep your mind clear. Keep reading for ways to improve your mental clarity and to maintain alertness throughout the day. Mental clarity, on the other hand, is a clear, focused, energetic feeling that helps you avoid distractions, recall facts and important information more easily, and make better decisions.