We've just begun a brand-spanking new year, and while the break may have been nice we certainly didn't zoom in with lasers to reset our minds. If you're still feeling hazy like 2023 is passing by without registering then Jackie Bowker has what it takes to get your head back in gear!
As CEO at The Global Feel Better Institute (and an award winning nutritionist) she knows how proper eating habits can tip even tired souls into triumphant health and well being - Get ready for a fogless future!
So, if you’re feeling that brain fog rolling in, have a read through Jackie’s top tips below!
1) Get to the bottom of what’s going on for you.
We are all different ‘bio-individuals’; there are so many different reasons for you to experience brain fog. It’s important to understand what’s going on for you physically – what might be impacting your focus – so you can make a simple plan to get from where you are to your desired goal.
There are many great functional medicine tests and practitioners available to help guide you through the process as it can be tricky, confusing, and even more mentally exhausting to navigate on your own. I’ve listed some common reasons for brain fog and my top tips below to get you started!
2) Balance your gut and adopt an anti-inflammatory diet.
Hippocrates said, 2,500 years ago, that all disease begins in the gut. Humans weren’t designed to live in such a chronically stressed state and our gut health has declined significantly over time as a result. Many people have an inflamed gut, ‘leaky gut’, or ‘dysbiosis’, which is an overgrowth of the bad bacteria in our gut. Both of these situations can create brain fog.
To combat this, a great starting place is adopting an anti-inflammatory diet (and lifestyle). I love including a variety of colourful whole foods, which are naturally anti-inflammatory. Scientific research shows that variety and diversity are important to support the gut. Brain fog can be triggered by gluten and dairy, so removing them can be really beneficial.
I also recommend practitioner-grade supplements like glutamine, slippery elm, pre- and probiotics, and botanicals like antimicrobials to heal the gut and reduce fermentation where indicated.
3) Get control of your blood sugar.
Blood sugar imbalances are a common cause of brain fog. People are unknowingly moving through their days with dangerous blood sugar highs and lows – I call it being on the blood sugar rollercoaster. What goes up must come down, and the sugar high spikes insulin and stops fat burning, while the low creates stress on the body. You experience cravings and end up making poor food choices, for it all to happen again.
One great tip to balance your blood sugar is to eat healthy fats in your diet, which stabilise your blood sugar without creating dangerous spikes. Melrose MCT Brain Power is a great addition to my day – I love it because it’s a quick boost of energy and focus (we can all use a bit of that!) and doesn’t turn into fat if unused like other fats do.
I love adding Melrose Brain Power MCT into my daily breakfast and afternoon cup of tea for a quick boost of energy and focus, and to get my body into ‘fat burning’ mode. It’s a super easy, affordable, and flexible superfood! It’s flavourless, so can easily be added into my chia pudding, smoothies, healthy hot chocolates, and bliss balls.
4) Hydration.
Many humans are chronically dehydrated, not just of water, but of precious minerals. Being properly hydrated is essential for the thousands of chemical processes that happen in our bodies every day for us to function properly, to pass nutrients around the body, and to move toxins and waste out.
To keep myself hydrated, I love having two large glasses of water as soon as I wake up in the morning and then, throughout the day, mixing it up with yummy teas and mineral-rich bone broths.
5) Adopt an anti-inflammatory lifestyle!
A stressful lifestyle can inflame your brain, so it’s really useful to review your current lifestyle and look at where you can ‘upgrade’ (one step at a time, so it’s not more stressful!).
Examples include your sleep routine (quantity and quality is important), getting out in nature and sunlight, especially first thing in the morning, cold showers, balanced movement, proper breathing, and stress management. I also love adaptogenic herbs like ashwagandha to balance stressed out adrenal glands, while reducing screen time, especially before bed, and wearing blue light-blocking glasses is great to balance your nervous system.
If you liked this article, you might like our feature about Sarah Knight’s book on avoiding burn-out.
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