Clear brain fog with these expert tips for better focus, energy, mental clarity

There are days when your focus drifts, and you can’t seem to remember simple things. That heavy, fuzzy feeling, often called brain fog, can interfere with your mood, work and everyday life. It can sneak up after a poor night’s sleep, during busy weeks or even after certain meals.

Brain fog isn’t only about feeling distracted or tired. It is a signal that something deeper could be going on in your body. “Many people think brain fog is normal, but it often points to an underlying issue,” says Dr Hemalata Arora, Senior Consultant, Internal Medicine, Nanavati Max Super Speciality Hospital, Mumbai. “However, a few simple lifestyle changes can help ease it and bring back mental clarity,” she adds.

Dr Arora lists the following common causes of brain fog and also suggests easy, practical ways to tackle them:

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• Get your sleep right: Poor sleep is one of the biggest triggers for brain fog, says Dr Arora. “Aim for 7 to 8 hours of restful sleep by keeping a regular bedtime, switching off screens an hour before bed, and eating a light, easy-to-digest dinner,” she suggests.

• Steady your blood sugar: When your blood sugar dips, your brain can struggle to function, leaving you confused or forgetful. Dr Arora advises including protein-rich foods like eggs, lentils or paneer and fibre from millets or brown rice in your meals. “Snack on nuts or fruits instead of biscuits to keep energy steady,” she adds.

• Support your gut: Many patients with brain fog also have gut issues, notes Dr Arora. “Bloating, acidity or loose motions all point to a stressed gut. To keep it healthy, she suggests eating probiotic-rich foods like curd, fermented kanji or idlis, drinking plenty of water, and avoiding overly spicy or oily foods, especially during the monsoon," she adds.

• Check your nutrients: Missing key nutrients can also cloud your thinking. Dr Arora says that low zinc, high copper, or vitamin B deficiencies can affect cognition. “Eat colourful foods with leafy greens, lentils, seeds and dairy,” she says. “If you’re on a strict diet, you might need a multivitamin, ask your dietitian,” Dr Arora says.

• Manage your stress gently: Long-term stress can burn you out mentally and physically. Dr Arora suggests taking small, daily steps like 10-minute breathing exercises, short walks or yoga stretches. “Try writing down your feelings or journal your thoughts to unload worries and also reduce phone use to give your mind a break,” she suggests.