How to get rid of brain fog? Mental confusion, forgetfulness, difficulty concentrating...
While it’s usually not a cause for concern, it can interfere with daily life and reduce productivity, but experts say there are ways to reduce the problem.
Researchers from Australia and the US conducted a study on 585 sedentary individuals aged 65 to 80. The participants were assessed for a week by wearing wrist-worn devices that tracked their movement and sleep habits, and were also subjected to cognitive tests such as memory, focus and thinking speed.
The results are striking: Just five minutes of moderate to vigorous physical activity per day led to a noticeable improvement in cognitive abilities. Positive effects were noted, particularly in areas such as planning, focus and thinking speed. However, it was noted that exercise did not have the same effect on all brain functions; for example, no difference was observed in episodic memory or spatial awareness.
Moderate to vigorous physical activity refers to exercises that increase your heart rate and cause you to sweat. This includes brisk walking, dancing, cycling or gardening. Experts recommend at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, plus muscle-strengthening exercises twice a week.
Even if you have a sedentary lifestyle, it’s possible to start small. Here are some suggestions to help break up brain fog: Take regular short walks when sitting. Take the stairs instead of the elevator. Park your car a little further away when shopping. Plan your daily tasks to include more movement. Consider alternatives like standing desks or balance balls.
When brain fog sets in, stand up, stretch, or take a short walk. These small movements can help refresh your mind. In addition to exercise, healthy lifestyle habits are important: A balanced diet that includes protein, healthy fats, and whole grains. Get 7-9 hours of quality sleep each night. Techniques to reduce stress, such as breathing exercises or meditation. Taking care of your body can be one of the most powerful steps you can take to achieve mental clarity.
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