YOUR BRAIN DEFOG
Published: 04:02 PM,Feb 11,2025 | EDITED : 08:02 PM,Feb 11,2025
MUSCAT, FEB 11
Many people struggle with brain fog, mental fatigue, or poor stress resilience. They also might feel the burden of anxiety and depression that is holding them back. These symptoms, while common, aren’t simply normal parts of aging, but it means your body is asking for help.
“Brain fog isn’t just forgetfulness or lack of focus; it’s a sign of deeper problems at the cellular level in your brain. Similarly, the mental exhaustion you feel after simple tasks like reading, working, or driving is brain-related fatigue. And if you’ve noticed even small stresses leaving you anxious or drained, you’re likely experiencing a breakdown in your brain’s ability to handle and recover from stress,” said Dr Zaaima al Jabri, Assistant Professor of Microbiology and Immunology at Sultan Qaboos University (SQU).
These issues all stem from a common set of problems including neuroinflammation, oxidative damage, mitochondrial dysfunction and a leaky blood-brain barrier. These sound complex — and they are — but they boil down to your brain cells struggling to communicate effectively. This can be triggered by toxins, chronic stress, poor sleep, high blood sugar, or even inflammation elsewhere in your body.
These symptoms, fortunately, can be treated and the experiments have shown incredible transformations in people who commit to simple, actionable changes. You can start with your diet. “Stabilising your blood sugar levels is a game-changer. Prioritise eating protein and vegetables especially at the beginning of your meal. This not only helps control blood sugar spikes but also reduces the likelihood of anxiety and brain fog,” she noted.
Improve your sleep as well. “Your brain thrives on routine and rest, so turn off screens at least two hours before bed and aim for consistent sleep times. If you’re relying on caffeine to get through the day, consider cutting back. Where overuse of caffeine can leave you feeling more drained in the long run,” she added.
Focus on reducing chronic stress as well. “I recommend incorporating “recharge rituals” into your day. This could be anything from a quick mindfulness exercise to a short walk outdoors. These moments of calm can do wonders for building resilience,” she said.
Take care of your gut too. She shared that the gut-brain connection is powerful, and healing your gut can directly reduce brain inflammation. Start by eating a whole-food, anti-inflammatory diet filled with colourful plant-based foods. Consider an elimination diet to pinpoint any food intolerances that might be affecting you.
She confirmed that the small changes add up. By addressing these key areas which are diet, sleep, stress and gut health, you can regain mental clarity, energy and resilience. “I’ve seen it happen time and time again and I believe you can experience it too. Your brain is capable of incredible things when it’s given the support it needs. You don’t have to live with these symptoms. Start small, stay consistent and watch your brain come back to life,” she said.
Many people struggle with brain fog, mental fatigue, or poor stress resilience. They also might feel the burden of anxiety and depression that is holding them back. These symptoms, while common, aren’t simply normal parts of aging, but it means your body is asking for help.
“Brain fog isn’t just forgetfulness or lack of focus; it’s a sign of deeper problems at the cellular level in your brain. Similarly, the mental exhaustion you feel after simple tasks like reading, working, or driving is brain-related fatigue. And if you’ve noticed even small stresses leaving you anxious or drained, you’re likely experiencing a breakdown in your brain’s ability to handle and recover from stress,” said Dr Zaaima al Jabri, Assistant Professor of Microbiology and Immunology at Sultan Qaboos University (SQU).
These issues all stem from a common set of problems including neuroinflammation, oxidative damage, mitochondrial dysfunction and a leaky blood-brain barrier. These sound complex — and they are — but they boil down to your brain cells struggling to communicate effectively. This can be triggered by toxins, chronic stress, poor sleep, high blood sugar, or even inflammation elsewhere in your body.
These symptoms, fortunately, can be treated and the experiments have shown incredible transformations in people who commit to simple, actionable changes. You can start with your diet. “Stabilising your blood sugar levels is a game-changer. Prioritise eating protein and vegetables especially at the beginning of your meal. This not only helps control blood sugar spikes but also reduces the likelihood of anxiety and brain fog,” she noted.
Improve your sleep as well. “Your brain thrives on routine and rest, so turn off screens at least two hours before bed and aim for consistent sleep times. If you’re relying on caffeine to get through the day, consider cutting back. Where overuse of caffeine can leave you feeling more drained in the long run,” she added.
Focus on reducing chronic stress as well. “I recommend incorporating “recharge rituals” into your day. This could be anything from a quick mindfulness exercise to a short walk outdoors. These moments of calm can do wonders for building resilience,” she said.
Take care of your gut too. She shared that the gut-brain connection is powerful, and healing your gut can directly reduce brain inflammation. Start by eating a whole-food, anti-inflammatory diet filled with colourful plant-based foods. Consider an elimination diet to pinpoint any food intolerances that might be affecting you.
She confirmed that the small changes add up. By addressing these key areas which are diet, sleep, stress and gut health, you can regain mental clarity, energy and resilience. “I’ve seen it happen time and time again and I believe you can experience it too. Your brain is capable of incredible things when it’s given the support it needs. You don’t have to live with these symptoms. Start small, stay consistent and watch your brain come back to life,” she said.