You ever notice that when you don’t get enough to eat you don’t think straight? Your mind becomes fuzzy; words blur; you’re pretty sure your coworker has asked you the same question about eight times now.
Maybe it’s because you keep thinking about food—or maybe you’re experiencing brain fog.
“Well, that’s great, and all, but how do I get rid of brain fog? I just eat something, right?” Not necessarily.
Have you heard the phrase, “You are what you eat?” It applies to the brain fog fix as well.
The brain needs energy, and certain foods give the brain the energy it needs to do its job. Point being, you aren’t going to get out of mindfog by snacking on a bag of Cheetos.
That’s why we’ve put together a healthy starting point, one that works. Here’s a list of brain food snacks that help wipe away mental dullness, as well as links to recipes to get you started.
Are you vegetarian and don’t want to eat fish to get your omega-3s? Just don’t like the taste of salmon? Well, there’s good news. You don’t have to rely on a supplement to get your omega-3s (unless, of course, you want to).
Avocados, the most popular fruit for the foreseeable future, contains several brain-boosters, including omega-3 fatty acids along with a number of other important nutrients that are good for our body all around.
While we already know omega-3s can help prevent cognitive degeneration, avocado gets an added bonus—it helps increase blood flow and lower blood pressure thanks to Vitamin K and folate. More blood flow to the brain means better brain function.
No wonder avocados are considered a superfood. Maybe that’s why avocado toast is the food of choice for millennials.
But if you’re tired of spreading avocado on bread why not try keto avocado brownies?
You probably know of salmon as those fish that travel from fresh water to salt water, then back to fresh water to lay their eggs. But salmon aren’t just for nature documentaries; they’re also excellent at swimming against brain fog.
Salmon is filled with fatty acids—specifically, omega-3. You may not think something called “fatty acids” would be good for our bodies, but
it’s incredibly important for brain function and helping you keep a clear head.
The body doesn’t make omega-3 fatty acids on its own, so we have to get them from our foods. Luckily, salmon—and other oily fish—is considered one of the best sources for vitamins like B12 and omega-3.
In fact, any fatty fish is going to be good for you, whether its salmon, haddock, tuna, halibut, or cod. We recommend making sure you seek out wild-caught fish and avoid farm-raised fish as wild-caught fish ten to have a higher nutritional value (besides any ethical concerns).
Salmon can be prepared in too many ways to name and sometimes it’s nice to mix it up, try something new.
If you’re like most people, you probably have a cup of coffee in the morning. Or multiple. I won’t judge. You need something to help you wake up by clearing away that feeling that makes you say, “My head feels heavy.” So, it shouldn’t be too much of a surprise to see everyone’s favorite bean on this list.
Coffee is so effective at making our morning routine’s easier to deal with because of a stimulant called caffeine. Obvious, right?
Adenosine affects your alertness: when it gets too low, you become sleepy and can’t think straight. Hence, why you feel that onset of mental dullness around 3PM.
But caffeine prevents adenosine from doing just that, thereby helping stimulate alertness, concentration, and mood.
Of course, it’s important not to drink too much coffee—although most people do—or you may end up trading brain fog for the jitters, or even anxiety. The trick is to find the just right amount for you, typically one or two cups.
*If you’re a coffee aficionado like us then check out our Top Notch Coffee. We set out to make organic and ethically sourced coffee that’s roasted in our hometown of Rapid City, South Dakota. We’ve taken no shortcuts to deliver the best coffee we could to help keep brain fog at bay and make morning’s delicious.
The first image coconut oil almost always brings to my mind is the beach. As it turns out, coconuts aren’t just useful for kicking back and relaxing with your toes between the sand.
Coconut oil contains a number of health advantages, including maintaining good cholesterol and acting as a natural antibiotic. It’s even been shown to help prevent Alzheimer’s and may help epileptics reduce the frequency of seizures, because coconut oil helps the brain produce antioxidants.
But coconut oil’s biggest claim to fame is that it provides the body ketones. Ketones are essentially the brain’s backup for glucose. “What’s that mean and why does it matter?”
Normally speaking, the brain will use glucose for energy, but when it doesn’t have enough, it’ll transform fats into ketones and use those ketones instead. Coconut oil has plenty of fats that are easily changed into ketones by the body, meaning that they provide more fuel for your brain—keeping brain fog at bay.
Wondering how to incorporate coconut oil into your diet? It’s easy. Just use coconut oil instead of olive oil, butter, or vegetable oil. Coconut oil can be substituted for any other fats, and it’s delicious too.
But if you don’t know where to get started we have a number of recipes that call for coconut oil.
If you grew up near some country then you know you could always find a farm within twenty minutes to fill baskets with blueberries and turn them into pancakes, muffins, or a snack.
And why not? Blueberries are full of healthy nutrients.
Left unchecked those molecules can add up to severe health issues. So you’re not just adding blueberries to your diet as a brain fog fix but for long term health benefits.
Of course, antioxidants do help your brain, too? They reduce oxidative stress, which has been shown to impair brain function and is linked to Alzheimer’s disease. So chow down on blueberries and keep your brain in tip-top shape.
It might be time to update a platitude: maybe the old saying should be changed to, “A handful of blueberries a day keeps the doctor away.”
I love Fall. The weather’s just started dipping colder while leaves change into bright reds and oranges, turning every tree into a kaleidoscope of autumnal colors. Oh yeah, and restaurants start advertising their pumpkin-flavored treats.
Pumpkin’s often considered a flavor for the months between September and November, likely due to the tradition of carving pumpkins around Halloween. But maybe it should be considered year-round—specifically in regards to its seeds.
Pumpkin seeds are like salmon and avocado. They boast plenty of omega-3 fatty acids. But pumpkin seeds don’t stop there.
They also contain zinc (which helps in brain development), magnesium (reduces anxiety), and Tryptophan (reduces depression).
With so many benefits, maybe we should turn pumpkins into an all-year-round food for brain fog.
You may have noticed turmeric lurking in your cupboard and wondered how it got there. But next time don’t pass it over so quickly. Instead, take that turmeric and try adding it to whatever dish you’re whipping up.
Did you know India has one of the lowest rates of dementia in the world? That’s thought to be because they spice their foods with so much turmeric.
The notable amount of curcumin in turmeric has prompted extensive research into turmeric’s benefits. While the science is still busy looking for answers there’s no reason not to spice up your diet with turmeric.
I’m sure a lot of people are ecstatic to see this here—or maybe they’re just skeptical. “Chocolate? Isn’t that bad for you?”
Well, no. Dark chocolate is made from a plant known as cacao. In its most natural form, is superbly healthy—some people even call it a “superfood.” Mayans treated it as a delicacy, even calling it “food of the gods.”
It’s only when you start adding sugar that chocolate’s nutritional value becomes questionable.
There’s long been the idea that chocolate just boosts dopamine, a feel-good chemical in the brain. However, studies have also shown that it can also boost cognitive ability and memory—thereby making it the perfect brain food snack.
But that’s not where the story ends.
Dark chocolate also contains antioxidants, may reduce the risk of heart disease, may improve blood flow, and may even protect your skin from harmful sun damage. That may be a lot of “maybes,” but if the science adds up it’s just four more reasons to munch on dark chocolate.
“Food of the gods,” indeed.
We, of course, as chocolate lovers have many chocolate recipes if you’re looking to mix up your chocolate addiction. You don’t have to eat it by itself every time.
Walnuts, peanuts, almonds—there are a pretty wide variety of nuts to choose from. You may not think much about them past the fact that they make peanut butter but, as it turns out, regular nuts are great for your brain’s health—they power up your brain.
Nuts have a number of nutrients, such as vitamin B12, magnesium, zinc, and iron. These help improve blood flow to the brain, communication between brain cells, and healing.
You might say it’s, “Just plain nuts.” Get it? Get it?
…I’ll see myself out.
The best nuts to keep your brain healthy are peanuts, almonds, and walnuts. Of course you don’t have to eat nuts by themselves. There are plenty of recipes to whip up to spice up your nutty life.
Try our nut butter fat bomb. It will make you go nuts.
Eggs contain some nutrients already mentioned, such as vitamin B12 and protein, which helps strengthen muscles. However, they also contain choline which both acts as a neurotransmitter and is shown to help lessen neural birth defects.
And most people don’t have enough choline in their diet. But the yolk of an egg is a super-concentrated source of choline.
They are also one of the few natural sources of vitamin D, besides sunlight, which acts almost like a buffer protecting your brain’ day-to-day tasks.
The point is… keep your brain healthy and free of fog by eating more eggs!
If you’re not a coffee person you might want to try green tea. Green tea, much like coffee, contains caffeine, though it has it in lesser amounts.
What it has that coffee doesn’t, however, is L-theanine. This handy amino acid can cross the blood-brain barrier, meaning it can get those positive affects directly to the brain. It can also help decrease anxiety and increase dopamine, mean that the fog of mental dullness won’t be keeping you down.
Plus, green tea is rich in antioxidants that may help reduce the risk of neural diseases like Alzheimer’s.
Which seems to be on the right track since green tea has been shown in studies to improve memory, attention, and mental clarity.
Green Tea Recipes:
Beating Back the Brain Fog Blues
By eating foods for brain, you’re helping your brain function better in a way that’s completely natural. Giving it the much-needed nutrition and energy needed to meet each day with clarity and alertness.
Anybody will benefit by adding any of the above to their food pyramid. What’s better than that?
But, of course, sometimes it’s difficult when you’re on the go, or jumping from one responsibility to the next.
Which is why we created Top Notch Mind. It’s a natural nootropic supplement designed to clear brain fog and improve your brain’s functioning.