Brain fog is more than just feeling “a bit off.” It’s that frustrating state where thoughts feel sluggish, words don’t come easily, and memory seems to slip away.
Many people describe it as mental cloudiness, difficulty focusing, or struggling to recall simple things. Research shows that brain fog can affect anyone – from students and professionals under stress, to older adults, and particularly women experiencing peri-menopause or menopause. While it isn’t a medical condition in itself, it’s often a symptom of lifestyle, hormonal, or health factors that can be improved.
If you’re tired of battling forgetfulness or slow thought processes, here are five effective strategies to clear brain fog and sharpen your mind…
1. Prioritise Quality Sleep for Mental Reset
Sleep is the brain’s ultimate reset button. During deep rest, the brain processes memories, strengthens neural connections, and clears away waste products. Studies show poor sleep directly impacts focus, decision-making, and memory.
Aim for 7–9 hours of quality sleep each night, and build a consistent bedtime routine. Reducing late-night screen time, keeping your bedroom cool and dark, and limiting caffeine after midday can all improve sleep quality – and in turn, reduce brain fog.
2. Use Supplements for Cognitive Support
Supplements can play a powerful role in supporting brain health. Research highlights two in particular:
Creatine – traditionally known for muscle performance, creatine has also been shown to enhance memory and cognitive performance in adults. Recent studies confirm its benefits for mental clarity.
Fish oil (Omega-3 fatty acids) – essential for brain function and structure, omega-3s support memory, focus, and long-term cognitive health. Evidence shows supplementation can improve attention and reduce mental fatigue.
Adding these to your daily routine could provide noticeable improvements in brain function.
3. Exercise Regularly to Improve Brain Function
Movement doesn’t just benefit the body – it directly strengthens the brain. Cardiovascular exercise in particular is strongly linked to improved memory, sharper thinking, and reduced risk of cognitive decline. A 2023 study found that regular aerobic exercise enhances brain plasticity, allowing better learning and problem-solving. Even brisk walking for 30 minutes a day can help clear mental fog.
4. Reduce or Eliminate Alcohol
Alcohol is one of the most overlooked contributors to brain fog. Even moderate drinking can impair memory, slow down processing speed, and affect sleep quality. If you’re struggling with concentration or mental sharpness, cutting back on alcohol – or eliminating it altogether – could make a noticeable difference within weeks.
5. Check Hormone Levels
Hormonal changes, particularly during peri-menopause and menopause, are a common cause of brain fog in women. If lifestyle changes don’t resolve your symptoms, speak with your GP about hormone testing. Treatments such as HRT (hormone replacement therapy) or other medical options may help restore balance and reduce cognitive issues.
Beating Brain Fog
Brain fog may feel frustrating, but it doesn’t have to be permanent. By focusing on sleep, exercise, nutrition, supplements, and hormone health, you can clear the mental haze and restore focus, memory, and energy. Small daily changes add up – and over time, they can dramatically improve your cognitive performance
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD