Stress and other root causes of brain fog (and 4 ways to de-fog yourself)
You know the feeling. You walk into a room to get something and then completely forget why you're there. Or someone gently reminds you that you've already told them that story before. Maybe you’re giving a presentation at work, and you can’t for the life of you remember the very-not-difficult word you need. There are lots of names for this experience: brain fog, mommy brain, bad memory, “when did I get so dumb?” Whatever we want to call it, I'm seeing this more often in both my patients and myself. And here’s why.
This is your brain on stress.
Your brain doesn’t get nearly enough credit for its tireless efforts to keep you alive. Even just achieving the basics, like, I dunno, making sure that you keep breathing, requires a steady input of care and nutrition. And I’m guessing that breathing isn’t even in the top 20 items on your to do list. If you’re like most mothers that I know, your days resemble anything from a steady uphill climb to a full-on triathlon. The stress of modern motherhood is a round-the-clock kinda gift which you face with fearsome determination (or screaming solo in the car, whatever tickles you). You duck under and around surprise obstacles all day, but it leaves you off balance and exhausted. The daily decision fatigue, uncertainty management, and mental load take away precious resources from your cognitive abilities (aka brain function). That 3-lb meatball in your skull isn’t some magical orb that keeps your world turning despite a siege of stress. It’s an organ that needs consistent nutrition and care.
Other reasons you can’t remember sh*t
Just like stress can exacerbate anxiety, insomnia, PMS and mood disorders, it can also make your mind resemble a muddy puddle. That might show up as poor focus, forgetfulness, fatigue, and irritability. Of course, there are other root causes of brain fog, like blood sugar imbalance, inflammation, and low levels of key hormones like estrogen, progesterone, thyroid, and cortisol. No matter the causes, we’ve all seen this movie and we know how it ends: burnout.
Ok, so how do I fix my brain?
It’s simple: just drink nothing but celery juice for 21 days and then you’ll be happy, healthy, and manifesting the universe’s divine purpose for your life. KIDDING. VERY MUCH KIDDING. This isn’t going to be a quick fix, but it is very possible to improve your brain function. And don’t you and your brilliant brain deserve some genuine TLC? Yes, the answer is yes. Here are 4 bite-size changes that you can practice this week to start restoring your mental resources.
EaT 3 meals a day-
Ugh, basic, I know. But you would be shocked at the number of patients I meet who are getting by on scraps of toast and cold coffee. You need to eat, probably more than you think. Aim for 3 decently large sized meals with starch, animal protein, and cooked veggies. Limit snacks (hint: snack cravings are signs that your meals are too small, babe). It takes time and effort to cook meals, so this is my Official Endorsement™ for you to sacrifice other shit in order to nourish your body. You need food more than the school needs another volunteer. If it’s accessible to you, outsource meals using meal kits or healthy takeout can make a world of difference.
BUILD REST INTO YOUR DAY-
Another annoying no-brainer, sorry. But when was the last time you laid on the couch and did absolutely nothing? Start small by setting a reminder to sit and close your eyes for 10, 5, or even just 1 minute. This downtime is critical to stress relief and cognitive function.
GO TO BED 30 MINUTES EARLIER-
The medical community at large has some bummer news for you: doom scrolling is, in fact, not helping you. But it sure is fun, isn’t it? I’m not going to tell you to turn off all electronics in your house after 7pm and float around the house by candlelight like you’re in an earnest remaking of Little Women. Veg out to your heart’s content. But make it your goal to go to sleep 30 minutes earlier and don’t bring your phone into your bed. It might take a week or 2 for your brain to adjust to this, but it will happen. And that half hour will add up to more clarity and less overwhelm.
BEFRIEND YOUR HORMONES-
Hormones are a bit like microwaves: you know what they do, but how they do it is a bit of a mystery that you’re happy to leave unsolved. Unfortunately, ignoring your hormones won’t help you feel any better. The good news is that it’s actually quite easy to pull back the curtain on those mysterious chemicals that run your body every second of the day. You can start today by taking my FREE postpartum hormone quiz (click here).
So there you have it: 4 ways to start clearing the stress-induced cobwebs in your brain. Looking for more help? My one-to-one nutrition and wellness services deliver expert guidance, tailored to you and your wellness journey (click here for more info).
