If you’re finding it tough to concentrate or remember things, or if your mind feels foggy, you’re not alone. Over 10% of people over 45 deal with brain fog, and hot weather can make it worse. Extreme heat can mess with our mental agility and, in severe cases, cause long-term damage to our brain cells.
Troy Duell, health expert and host of the Frontline Health Podcast, offers a strategy to help clear brain fog and improve mental sharpness. His approach focuses on three main areas: good nutrition, smart supplementation, and key lifestyle changes.
The Perfect Plate
What you eat is crucial. Duell recommends a balanced, nutrient-rich diet. This includes ‘good fats’ like omega-3s found in fish, flax seeds, and walnuts. He advises cutting down on processed foods, sugars, and unhealthy fats, which can cause inflammation and contribute to brain fog.
Life Hacks
Duell’s strategy includes lifestyle changes that promote brain health:
- Regular Exercise: Staying active can improve your mood, reduce stress, and boost brain function.
- Stress Management: Chronic stress can drain your brain. Daily downtime with activities like prayer, meditation, or your favorite relaxing ritual can help control stress and reduce inflammation.
- Quality Sleep: Aiming for 7-9 hours of good sleep each night helps your brain work at its best.
Supplement Smarts
Duell recommends specific supplements to help clear brain fog and boost brain health, including:
- Phosphatidylserine and Phosphatidylcholine: Important for memory, cognitive function, and maintaining brain structure.
- Omega-3 Fatty Acids: Essential for healthy brain function, reducing inflammation, and supporting neuron communication.
- B Vitamins and Magnesium: Needed for energy production, neurotransmitter creation, and overall brain health.
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