Brain fog in the digital age: Here's how to beat it with balanced diet, adequate hydration, and more

Brain fog is a term used to describe a state of mental cloudiness, where it becomes difficult to focus, think clearly, or remember things. If you are constantly exposed to screens, multitask, and receive continuous streams of information, then know that all these can overwhelm the brain and create a feeling of confusion and exhaustion. Brain fog can affect people of all ages and backgrounds, but it has become more widespread due to the demands of modern technology and the constant connectivity it brings.

Brain fog can show up as forgetfulness, trouble focusing, or feeling mentally exhausted even after rest. You may also struggle to find the right words or feel unclear in your thinking, making decisions harder. These symptoms can interfere with daily tasks and, if not addressed, could lead to more frustration and lower productivity over time, says Dr Vivek Kumar, Principal Director Neurosciences, Neurology, Max Super Speciality Hospital Patparganj. "In the digital era, excessive screen time, poor sleep, and stress are major contributors to brain fog. It's important to prioritise mental well-being through healthy habits and lifestyle changes," he adds.

Also read | Best strategies to deal with foggy brain when you don’t get enough sleep

Dr Vivek Kumar shares tips on how to combat brain fog:

• Sleep: Sleep is essential for mental restoration. The brain consolidates memories, processes information, and detoxifies itself during sleep. Lack of proper rest can make brain fog worse. To improve sleep quality, limit screen time before bed and create a relaxing nighttime routine, like reading or listening to soothing music. Ensuring 7-9 hours of uninterrupted sleep each night helps refresh the mind and improve focus the following day.

• Exercise: Physical activity not only benefits the body but also helps clear mental fog. Exercise improves circulation, oxygenates the brain, and releases endorphins, which boost mood and cognitive function. Even short, daily walks can help enhance concentration, reduce stress, and prevent cognitive fatigue. It’s essential to get moving regularly, as exercise has long-term benefits for mental clarity and brain health.

• Take a break: Constant screen time can strain both your eyes and brain. The "20-20-20 rule" is a simple yet effective method: every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce eye strain, refreshes the mind, and prevents cognitive overload. Taking regular breaks also allows you to maintain mental clarity and stay productive throughout the day.

• Hydration: Staying hydrated is crucial for optimal brain function. Dehydration can lead to mental fatigue, difficulty concentrating, and decreased cognitive performance. The brain is highly sensitive to hydration levels, so it’s essential to drink water throughout the day. Aim for at least 8 glasses of water daily, and consider drinking herbal teas or water-rich fruits like cucumber and watermelon to maintain hydration and enhance cognitive function.

• Nutrition: What you eat plays a vital role in brain health. A balanced diet rich in omega-3 fatty acids, antioxidants, and essential vitamins can protect the brain from cognitive decline. Foods like fatty fish (salmon, sardines), berries, leafy greens, and nuts provide the nutrients your brain needs to stay sharp. Avoid excessive sugar and processed foods that contribute to brain fog and inflammation.

• Do not multitask: While multitasking might seem efficient, it often leads to cognitive overload. Juggling multiple tasks can impair focus, increase mental fatigue, and reduce productivity. To combat brain fog, focus on one task at a time. Prioritise and break your work into manageable chunks, which allows better concentration and less mental strain. Limiting multitasking can make your workday more efficient and reduce cognitive fatigue.

• Mindfulness: Mindfulness practices, such as meditation or deep breathing exercises, help reduce stress and improve mental clarity. Stress is one of the major causes of brain fog, and regular mindfulness activities can help calm the mind, improve concentration, and clear mental clutter. Spending 10-15 minutes a day in meditation can significantly reduce feelings of mental overload, improve focus, and boost productivity.

• Reduce screen time: Digital devices are a major contributor to brain fog. Blue light from screens interferes with sleep patterns and causes eye strain, which leads to increased fatigue. Reducing screen time, especially before bed, can help prevent brain fog and improve sleep quality. Set boundaries around screen use, such as no devices an hour before sleep, and try digital detox during the day to give your brain a break.

• De-stress: Chronic stress takes a toll on both mental and physical health, thus contributing to brain fog. To combat this, engage in activities that help reduce stress, such as reading, listening to music, or practising yoga. Finding hobbies that relax and rejuvenate you is essential for maintaining cognitive function. Reducing stress through enjoyable activities can clear mental fog, improve mood, and promote mental clarity.

• Socialise: Engaging in social interactions has positive effects on brain function. Talking to friends or family members can help sharpen focus, boost mood, and clear mental fog. Socialising reduces feelings of isolation and stimulates cognitive areas of the brain, keeping it active and alert. Make time for meaningful conversations and social activities to boost cognitive clarity and maintain emotional well-being.