The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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People who have been diagnosed with clinical depression may experience a variety of cognitive challenges. Some people refer to the combination of these symptoms or changes as brain fog. Although brain fog is not a clinical diagnosis, it is a common group of symptoms that affect the way you remember, think, and concentrate. It’s possible to lose your train of thought mid conversation or execute ordinary tasks without challenge. 

Symptoms Of Brain Fog In Depression

For people with depression, brain fog symptoms are called cognitive dysfunction. Not every person who has depression experiences the same cognitive symptoms, let alone brain fog, with the same intensity. Generally speaking, depression affects the brain differently, and brain fog can manifest in the following ways:

• Challenges with memory: You may experience difficulty remembering what you wanted to do or forget what you were going to do. It may be necessary to write things down to remember them, or perhaps you may find that you lose things or miss important dates regularly.
• Delayed reaction time: It may take you longer to complete tasks and manage time more efficiently with cognitive changes. 
• Difficulty paying attention: It may be more difficult for you to complete a thought, follow conversation, finish tasks at work, or focus on a TV show, book, or movie. 
• Trouble with executive functioning: Your ability to make decisions may be challenging, which can potentially cause you to constantly worry about different outcomes. It may also be harder for you to multitask.

Cognitive challenges are not the only symptoms of depression. Brain fog has other causes and is not solely reserved for people with depression. In order to receive a diagnosis for depression, though, a healthcare professional will try to identify at least five out of nine formal symptoms. 

What Are Formal Symptoms Of Depression?

Although brain fog can be a symptom of depression, it is not categorized as a formal symptom. Formal symptoms of depression include:

• Reduced ability to enjoy special or everyday activities
• Appetite changes (eating less or more than usual)
• Low energy or lack of motivation
• Changes in sleep pattern (sleeping more or fewer hours than usual)
• Cognitive changes (including brain fog)
• Changes in the way you move (such as slower or quicker than usual)
• Thoughts of self-harm and death

If a doctor cannot determine that depression is the cause of brain fog, they may want to explore other options. Thyroid dysfunction, brain injuries, anxiety, and COVID-19 can all cause brain fog. 

How Do You Treat Brain Fog?

If depression is the cause of brain fog, you have to address depression, as treating brain fog does not get to the root of the problem. Additionally, untreated depression will only cause symptoms to worsen or intensify. Most health experts agree that psychotherapy is the first line of treatment for depression. Behavioral therapy, dialectical behavior therapy, interpersonal therapy, psychodynamic therapy, and cognitive behavioral therapy are just a few options to help treat depression.

Cognitive behavioral therapy, according to experts, can be particularly helpful in reducing brain fog in people with depression. Lifestyle modifications may also reduce brain fog and improve other symptoms of depression. Depending on your preferences or needs, these lifestyle modifications may include:

• Limiting your intake of caffeine, sugar, and alcohol
• Engage in daily physical activity, such as walking, yoga, or strength training
• Focus on a nutrient-dense diet
• Try to manage stress by engaging in meditation or deep breathing exercises

Brain fog can be a symptom of depression, manifesting differently for different people. You may experience difficulty remembering things, following instructions, or focusing. Treating your depression first may help get rid of brain fog. Work with healthcare professionals in order to get the help and support you need. Many resources are available, so don’t be afraid to use them.

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Is a life without movement a life worth living? Movement makes your life and body much healthier, and failure to exercise can bring a host of unwanted symptoms. If you don’t exercise, you may expect to see the number on the scale rise, but that isn’t always a telltale sign of lack of movement. Difficulty sleeping, anxiety, mood swings, and joint pain can indicate that your body needs to move. 

Exercise doesn’t translate to having a gym membership or heading to a yoga studio. Taking a brisk walk through the neighborhood or doing an at-home workout counts towards your movement efforts. A simple 30 minutes of movement per day can keep your body happy. Even if it takes setting an alarm to stand up and move for a few minutes every hour, do it! Continue reading to learn about common signs that indicate your body is craving more movement.

Low Energy

If you feel sluggish at work or have trouble getting over the afternoon slump, your body wants more movement. Nobody has energy that they tap into at will; rather, the body needs to generate energy. Mitochondria are the organelles in the body responsible for generating energy and the best way to improve their function is by engaging in regular exercise. High-intensity interval training (HIIT) workouts can help you accomplish this. 

Stress Or Anxiety

Tension in the shoulders, neck, legs, or even other areas can indicate that you need to move. Your body wants you to get up and go! Regular movement can help increase circulation and loosen up the muscles or prevent imbalances that result from sitting or standing too long. If you don’t regularly exercise, consider starting with gentle yoga to help reduce cortisol levels and elevate your mood. Regular physical activity also promotes relaxation, improves sleep, and helps reduce anxiety, according to a 2023 systematic review. 

You Frequently Get Sick

Now, if you have a toddler, getting sick is often par for the course. If you feel like you keep getting sick or cannot get over a lingering cough, though, you may need to move more often. A 2019 review found that moderate exercise triggered an anti-inflammatory response and regular exercise improves immune function, which decreases your risk of illness. Make sure that you don’t overdo it, though, because over-exercising may reduce immune response.

You Are Constipated

If you need to get things moving, one of the best natural remedies is to do just that: move. A 2019 review and meta-analysis found that people who engaged in 140 minutes or more of aerobic exercise per week improved symptoms of constipation. Other research supports this, presenting that people who move regularly are typically more regular. A 2022 meta-analysis found that moderate levels of activity decreased the risk of constipation. Movement stimulates your intestines to get moving!

Joint Pain And Stiffness

Most people avoid exercise because they think it will cause joint stiffness or general pain. Although you may experience some discomfort in the beginning, you will greatly appreciate the net positive effect in the long run. Physical inactivity is one of the most common causes of stiffness and joint pain. The reason for this is because being sedentary increases inflammation and reduces joint mobility. Regular physical activity, then, supports joint health by promoting the production of synovial fluid, which helps lubricate your joints. 

Brain Fog

Brain fog, although not a recognized medical condition, can be a symptom of many things. An inability to concentrate or difficulty solving problems at work may stem from inactivity. Lack of exercise can reduce blood flow and affect the brain’s ability to function properly. Not only does that affect concentration, but also memory and overall cognition. Researchers note that physical activity enhances blood flow to the brain and promotes neuron growth. That helps to enhance neural connectivity and boost brain health.

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Do you feel a bit of brain fog in these hotter months? It’s logical to think that your sleep pattern may be to blame, but the heat may have a bigger influence on brain health than you realize. A few summers ago, researchers in Boston studied young adults living in college dorm rooms during a heat wave. Some of the participants had central air conditioning (AC) and slept in a 71-degree Fahrenheit (F) environment. Other participants did not have AC and the room averaged 80 degrees F.

For nearly two weeks of the study, students took a few tests every morning administered via their cell phones. The students who had to sleep in the hotter environment performed measurably worse on the tests than the students who slept in the cooler environment. One of the tests involved math, requiring simple addition and subtraction. A second test, the Stroop test, jumbled words and colors. If the participants saw the word “red” in a blue circle, they had to respond “blue,” according to the study authors. 

If your reaction time is slower, then you may get tripped up more easily on certain questions. Researchers behind the study found that heat slows your reaction time. In fact, they saw reductions in the order of 10% in response times and accuracy. Part of that may stem from interrupted sleep, or lack of sleep. When the sleeping environment is hotter and you are not accustomed to heat, it is much more difficult to get quality sleep. That said, a body of research suggests that the heat itself interferes with cognition. 

What Does Other Research Say?

A similar study from 2021 documented reduced cognitive performance at temperatures of 79 degrees F. As the temperatures rose during the study, researchers observed lower activity in the parasympathetic nervous system, which is the anti-stress system that can help you remain calm. Additionally, researchers noticed that oxygen saturation levels in the blood were much lower at higher temperatures. That most likely explained the reduction in cognitive performance. 

Other studies found that higher temperatures in an office setting made office workers score lower on standardized tests. One of those studies found that productivity in the workplace was higher when the air temperature averaged 72 degrees F. Productivity began to decrease once temperatures reached the mid-70s. Additional research found that high school students performed more poorly on standardized tests when the days were hotter. Hotter days also made students more irritable or moodier, which may result from elevated cortisol levels. Too much cortisol in the body can induce frequent stress responses. 

Given that extreme heat waves are more common nowadays, health experts are more interested in understanding how heat can influence mechanisms that influence anxiety-related problems and mood. A study from 2022 found that hospital visits for mental health-related issues rose during extremely hot weather. That is consistent with what a lot of physicians explain. 

How Do You Combat The Effects Of Heat?

First and foremost, you need to hydrate as much as possible when the weather is hot. In hotter weather, you lose more sweat, so you have to replenish those fluids. In addition to water, drink electrolyte beverages (preferably not sugary sports drinks) that help replenish lost nutrients. In regards to the first study we discussed at the beginning of the article, students that slept in hot rooms drank less than six glasses of liquid per day. Prior research showed that being slightly dehydrated led to impaired cognitive performance. Drink plenty of water to keep your physical and mental health working optimally!

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Have you ever opened your refrigerator or entered a room and forgot what you needed to grab? Perhaps an integral strategy came up at a company meeting and you can’t recall the details. Does it take longer to complete tasks that you used to tackle with ease? There is one potential culprit: brain fog.

Brain fog is not a medical diagnosis; rather, it is something that most people experience as a result of exhaustion, stress, or sleep deprivation. It isn’t the same as dementia and doesn’t indicate structural brain deterioration. As you get older, physiological changes can cause glitches in brain function. You may notice these changes at times, and you may not notice them at others. For example, you may find that it takes longer to remember information, or you may feel that you aren’t as mentally sharp as usual. 

What Causes Brain Fog?

The leading causes of brain fog are lack of sleep and stress. Diet can also contribute to brain fog. Vitamin B12 helps maintain healthy brain function, and a deficiency in this vitamin can bring about brain fog. Sometimes, though, brain fog can be a symptom of other medical disorders. Brain fog is a type of cognitive dysfunction that can result in an inability to concentrate, memory problems, inadequate concentration, and a deficiency in mental clarity. Fortunately, there are a handful of lifestyle tweaks you can make to overcome brain fog and inspire mental clarity. Read on to learn more about them. 

Fill Up On Anti-Inflammatory Foods

Some research indicates that inflammation may trigger brain fog. For that reason, experts recommend eating anti-inflammatory foods and avoiding foods that increase inflammatory markers. Steer clear of highly processed foods, processed meats, and stick to a plant-based or Mediterranean-style of eating, both of which emphasize whole grains, fruits, vegetables, and healthy fats. Brain fog can occasionally be a symptom of certain autoimmune conditions, which stem from chronic inflammation. One study showed that people with rheumatoid arthritis who ate an anti-inflammatory diet improved cognitive function and alleviated other symptoms of the condition. 

Exercise Regularly

The general recommendation for adults is to get 150 minutes of moderate-intensity aerobic exercise per week. Not only does that keep the heart healthy, but the brain also. Exercise increases blood flow to the brain, and research shows that physical activity can cause positive changes in the brain. One such change is an increase in gray matter and brain-derived neurotrophic factor, a molecule that helps create neural connections relating to memory and learning. Plus, exercise is a great antipode for stress, which can contribute to brain fog. 

Develop Better Sleep Hygiene

Sleep keeps you sharp, and lack of sleep can cause you to be fuzzy or out of it. According to the Centers for Disease Control and Prevention (CDC), adults should get at least seven to eight hours of sleep per night. Failure to get sufficient sleep can cause a range of brain fog-like symptoms, including impaired attention, slower processing speed, and reduced alertness. In order to get more restful sleep, you have to address your sleep hygiene. That means ditching screens before bed, creating a wind-down routine, or practicing nightly stretches to relax the body. If you have insomnia or sleep apnea, consider what treatments are available and address the issue before it worsens. 

Automate Your To-Do List

Managing a busy schedule is no easy feat, but you don’t have to stress yourself out about small things that you forget. If you forget to defrost your fish, don’t beat yourself up about it. Using cognitive aids can be very helpful for busy bees. Set alarms on your phone, schedule reminders through a voice assistant, set up auto pay for your bills, and organize things on a calendar. All of those little steps can take away the stress that increases brain fog. Getting stressed about something you forget doesn’t help the fog, so get things off your plate easily with technological aids that are available to you.

Engage In Brainy Activities

How easy is it to mindlessly scroll through Instagram or binge a show on Netflix? Easy, is the answer. The brain, like any muscle, needs to be used and exercised to make it stronger. Different exercises can stimulate and support your cognitive health. Reading books, tackling crossword puzzles, playing games or instruments, and keeping updated on current events can train your brain. Just like physical exercise, consistency is key if you want to maintain brain strength. Research found that listening to music can stimulate the brain and aid stress reduction.

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As one of the brain’s most important chemical messengers, dopamine is essential for memory, mood, motivation, sleep, and behavior regulation. It is at the center of how the brain’s reward system operates. For example, dopamine rewards you when you engage in a behavior that motivates you to repeat that behavior. This is why you feel immense reward or pleasure listening to music, getting a good night’s sleep, or eating a great meal. 

Contrarily, low dopamine levels can deplete your motivation and enthusiasm about things that excite most people. There are several causes for low dopamine levels, some of the primary of which include brain injury or an inability to respond to dopamine properly. If levels get too low for too long, you increase the risk of restless leg syndrome, depression, and Parkinson’s disease. Low dopamine levels can also make you more susceptible to developing addictions or taking risks.

Natural Ways To Boost Dopamine Levels

If you find that you regularly feel tired or sad and experience brain fog, low energy, or lack of motivation, you may have low dopamine levels. Irritation and worry tend to indicate low serotonin levels, which you can learn more about here. There are strategies to address low dopamine levels and naturally increase them. Below, you’ll find the best ways to naturally increase dopamine levels. 

Maintain A Healthy Diet

Diet supports mental and physical well-being. If you need to increase dopamine levels, try to focus on foods that contain tyrosine, which is a nonessential amino acid that is necessary for the production of neurotransmitters, including dopamine, epinephrine, and norepinephrine. Foods that are rich in tyrosine include almonds, avocados, lima beans, pumpkin seeds, hemp seeds, flaxseeds, yogurt, fish, and bananas. Additionally, probiotic-rich foods may help to increase dopamine production.

Listen To Music

If you want to stimulate the release of dopamine, listen to music. Several brain imaging studies found that listening to music works to increase activity in the pleasure and reward sectors of the brain. Both of these areas of the brain contain lots of dopamine receptors. A small 2011 study investigated the effects of music on dopamine levels. The findings indicated a 9% increase in brain dopamine levels when people listened to instrumental songs that gave them chills or goosebumps. 

Exercise

If you are familiar with runner’s high, you understand that exercise can affect your mood. Several experts recommend high-intensity interval training workouts to yield a mood-boosting effect. Take a brisk walk and include moments of walking as fast as you can for one minute at a time to boost dopamine levels. More research is necessary to figure out the exact mechanism that causes the brain to produce dopamine during exercise. 

Meditate

Meditation is an old practice that helps you establish a better mind/body connection. Forcing you to look inward and accept your thoughts without judgment, meditation is a practice that benefits your mental health. New research found that regular meditation has the ability to increase dopamine levels in the brain. One study, for example, included 8 experienced meditation teachers and found a 65% increase in dopamine production after one hour of meditation. Researchers believe that increasing dopamine levels is thought to maintain a positive mood and motivation amongst meditators. 

Avoid Processed Sugars

If you love candy and soda, it’s time to remove them from your diet if you want to increase dopamine levels. The interesting thing is that eating sugary foods can lead to a quick dopamine rush, but this is only temporary and artificial. Alcohol and drugs have a similar effect, giving you temporary dopamine bursts. These vices actually affect the rate at which your body produces it naturally, so don’t consume processed sugars in order to avoid the crash that leaves you feeling down. 

Get Your Zzz’s

Sleep experts recommend that people get between seven to eight hours of sleep every night for better overall health. When dopamine is released in the brain, it creates feelings of wakefulness and alertness. Having less dopamine in the body typically makes it harder to concentrate and it affects coordination. Sleep deprivation and insomnia can adversely affect dopamine receptors in the brain. Lack of sleep can actually suppress these receptors, which makes it difficult for your body to produce dopamine. Make sure to get your zzz’s on a nightly basis to help you feel more alert and in a better mood. 

Consider Supplements

The body requires several nutrients in order to create dopamine. These nutrients include iron, folate, vitamin B6, and niacin. Being deficient in one or more of these nutrients can make it difficult for the brain to produce enough dopamine. If you get a full blood panel, you can get a better understanding of whether you are deficient in any of these nutrients or not. That way, you can supplement accordingly to bring levels back up to normalize dopamine production. These nutrients are readily available in food sources, so consider looking at your diet prior to supplementation.

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Traveling can be a stressful experience. Did you pack everything you need? Are your toiletries the right size to make it through security? These common traveler worries and more can easily trigger migraines, according to the American Migraine Foundation (AMF). The sheer stress of arriving safely to your destination can initiate a migraine attack. So how do you deal with, or avoid, migraines while you travel? 

You need to be functional when you reach your destination, no matter if you are traveling for a weekend business trip or two-week adventure. The pain of a migraine can bring about brain fog, putting you in a haze that you can’t shake. In order to avoid migraines while traveling, you have to know your triggers. Personal triggers include stress (the most common), particular foods, smells, or lack of sleep. When you know what your triggers are, you can take steps to avoid them when you travel. Hopefully, the following tips come to your aid if you get migraines and need to make your trip headache-free. 

Always Plan Ahead

Since travel will undoubtedly bring about some level of stress, get ahead of most of it by planning ahead. Organize your itinerary and your pre-travel errands or chores in advance. Don’t wait until the last minute to pack your luggage and leave yourself plenty of time to arrive at the airport, check in, and get through security. This allows for downtime prior to boarding the plane. Additionally, remember to coordinate any COVID-19 requirements for your destination (if applicable) and do the same for your return. 

Eat Right

Many people look forward to the cuisine of their travel destination. Indulging in new foods is quite the treat, but it’s integral to eat mindfully to avoid migraines. Certain foods, including chocolate, soy sauce, artificial sweeteners, cheese, red wine, and citrus are common migraine triggers, according to research. Additionally, increasing or decreasing caffeine levels during travel can bring about migraines, so keep this in mind during your trip. 

Sleep Well

A poor night’s sleep can leave you groggy, fatigued, and can put you in an unpleasant mood from the moment you wake up. That’s just on a regular day at home! Disrupting your regular sleep schedule on a trip can make you more susceptible to migraines. It’s understandable to want to squeeze every last drop out of your traveling experience, but be mindful of getting enough rest every night. Try your best to go to bed and wake up at the same time every day to get at least seven hours of sleep per night. 

Drink Lots Of Water

This is a general tip for everyday life because most people don’t drink enough water as it is. According to reports, about one-third of people who develop migraines say that dehydration is a common trigger. Make sure to load up on water when you fly, spend time in the sun, or walk around to explore your destination. If you engage in physical activity, make sure to drink extra water to account for the water you lose while sweating. Carry a water bottle at all times and consider packing electrolyte powder to enhance hydration efforts. 

Relieve Ear Pressure

This applies to any travel that involves climbing to higher altitudes, either by foot, bus, train, or airplane. If you do not relieve the pressure in your ears, it can quickly turn into a serious headache or migraine attack. If you notice that build-up of pressure, try yawning or swallowing. Consider pinching your nostrils between your thumb while closing your lips and index finger and blowing gently to pop your ears. You can also chew a piece of gum as you ascend to get ahead of pressure build-up. That last tip works especially well for airplane travel. 

Seek Smoke-Free Alternative

The National Headache Institute states that smoking and secondhand smoke can induce headaches, including migraines. This may not be a problem for people traveling within the U.S., but it may prove to be more of an issue if you travel overseas. Smoking indoors, or smoking in public and privately owned places, is still allowed in certain European and Asian countries. Look for nonsmoking rooms, rental cars, and seating accommodations on trains or buses. Be on the lookout for restaurants or bars that prohibit smoking, or choose a table where it won’t be as intrusive.

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New variants of the SARS-CoV-2 coronavirus may continue to emerge, but most of us consider the pandemic a thing of the past. States continue to relax masking mandates, and international travel has become increasingly easier. Many people hung up their sweats and donned professional attire to return to work as well. There are a few things or habits that are not behind us, though, one of which is problem drinking. 

During the pandemic alcohol consumption rose exponentially. In fact, scientists estimate that a one-year increase in alcohol consumption during the COVID-19 pandemic will cause 8,000 additional deaths from alcohol-related liver disease and 1,000 cases of liver cancer by 2040. According to data, deaths from alcohol consumption in the United States jumped 25.5% between 2019 and 2020, the first year of the pandemic. This is a dramatic increase, considering that the average annual percent increase in alcohol-related deaths was 2.2% between 1999 and 2017. 

Consider the fact that online sales of alcohol increased 262% from 2019 to 2020. There was also a 41% increase in heavy drinking days among women since the beginning of the pandemic. The COVID-19 pandemic also took a heavy toll on people already struggling with addictions. 

What Is Problem Drinking?

Alcoholism and problem drinking are not the same. Health experts characterize alcoholism as uncontrolled drinking and preoccupation with alcohol. To be clear, a glass of merlot after work or one beer with friends over Zoom happy hour isn’t problem drinking. Problem drinking involves heavy drinking or experiencing occasional problems from drinking. It’s important to note that those affected by problem drinking don’t typically have a history of severe alcohol dependence. 

What Do The Studies Say?

Data from a national survey of American adults on their drinking habits revealed that excessive drinking increased 21% during the COVID-19 pandemic. Due to this data, investigators simulated drinking trajectories and liver disease trends in all American adults. The findings noted that a sustained increase in alcohol consumption for more than one year could yield a 19-35% additional mortality rate. 

One study included 832 people, 84% of which were female. During the pandemic, one-third of the group reported binge drinking, and 60% of the group reported increased drinking. Another study in 2020 included 1,540 adults, 57% of which were women. Over the course of the study, frequency in alcohol consumption increased by an average of 14% from 2019 to 2020. On average, 75% of all participants increased their drinking by at least one day per month. Additionally, one in five adults between the ages of 30-59 increased the frequency of alcohol consumption. 

How To Cut Back On Drinking

Alcohol has damaging effects on your overall health. The damage goes beyond brain fog and hangovers. In fact, excessive alcohol intake contributes to increased rates of cognitive decline and mental health issues. In order to avoid issues like dementia, cut back your drinking by employing the following strategies. 

Replace Your Drink

It’s common for people to drink alcoholic beverages because they are like treats. Don’t go searching for a cocktail when you can make other treat-like beverages. Herbal tea creations, mocktails with lemon, mint, and basil, or other drinks can be just as delightful and rewarding. Get creative and you’ll find that you don’t need the addition of alcohol.

Look At Expenses

Want to cut costs? Eliminate those $15 cocktails at the bar a few times a week and you’ll see that your account doesn’t deplete as quickly. Even if you don’t go out but you purchase wine, beer or liquor to take home, cutting back can help you save more money. Money talks for most people, so take a look at how much money you spend on booze and that may sway you to reduce your intake. 

Avoid Trigger Places

There are locations, or even people, that you may associate with overconsumption. When you avoid these trigger places or people, you may be able to stay alcohol-free. If you find that you have to drink when you are around certain people, you may need to stop hanging out with them completely to improve your overall health. 

Use Therapy Or Counseling

If you cannot kick the habit on your own, therapy or counseling may be the right approach. There are many motivational apps that help you improve your mental health and coping skills. Both apps and therapists can help you set goals that reduce your alcohol intake. There are even drink-tracking apps that allow you to monitor your alcohol use and offer positive reinforcement!

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Although it is not technically a medical condition, brain fog describes feelings of sluggishness or scrambled thoughts. More often than not, it is a symptom of other health conditions. For example, doctors recently found that brain fog can be a lingering symptom of COVID-19. Lacking mental clarity can interfere with your ability to focus or remember things. Psychologists even say that it can negatively impact the way you feel about yourself. 

What Is Brain Fog?

People with fibromyalgia, Hashimoto’s disease, chronic fatigue syndrome, celiac disease, and depression can commonly experience brain fog. Researchers believe several factors play into the development of brain fog. It is common thought, however, that nutritional deficiencies or inadequacies are responsible. This is especially true for people who experience brain fog in conjunction with medical conditions.

If brain fog results from low vitamin or mineral levels, it can be beneficial to consume more foods with those nutrients. Should that not be enough to counteract the deficiencies, supplementation may be necessary. Continue reading to learn more about powerful nutrients that can help you beat brain fog. 

Omega-3s

All hail the omega-3 and all of its essential fatty acid goodness. Many studies have confirmed that taking concentrated omega-3 supplements positively affects brain health. One primary benefit includes fighting brain fog. Several studies confirmed that sufficient intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are omega-3 fatty acids, improves attention span, memory, and overall brain health. The anti-inflammatory properties of omega-3s also support healthy neurological connections. For people facing cognitive decline or brain fog, this is excellent news. 

Vitamin C

Vitamin C’s role in immune health and skin care often outshines its ability to help support optimal brain health. According to researchers, low vitamin C levels negatively affect mood and can lead to depression or cognitive decline. One study monitored men with higher than average vitamin C levels. The findings indicated that they they had lower rates of depression and confusion. Another study included 80 healthy adults with adequate blood vitamin C levels. The participants performed much better on tests that assessed memory, reaction time, focus, and attention than people with low vitamin C levels. 

Vitamin D

This fat-soluble nutrient aids with optimal brain health, immune function, and hormone regulation. Brain fog is a very common symptom of vitamin D deficiency, but so is depression. Researchers found that depressive people who supplemented with vitamin D experienced and improvement in symptoms, including brain fog. One small study found that a group of post-menopausal women with low vitamin D levels experienced better memory and clearer thoughts after supplementing with 2,000 iu of vitamin D daily for one year. 

B-Complex Vitamins

One of the primary things that B-vitamins support is methylation, which is the body’s biochemical superhighway. It plays an integral role in brain function and the body’s detox pathways. A deficiency in B-vitamins can lead to poor concentration, memory problems, and brain fog. One study found that people with low B12 levels experienced cognitive impairment. Supplementing with B12 helped 85% of participants in that study improve cognition. Nearly 40% of Americans are deficient in this nutrient, which means that brain fog, depression, fatigue, and memory problems are quite common. If you are low in other B-vitamins like B6, it’s possible to experience brain fog or poor concentration. Start supplementing with a high-quality B-complex supplement to help prevent deficiencies. 

Magnesium

Magnesium exists in many different foods, including beans, walnuts, spinach, avocados, bananas, almonds, and various seeds. It is involved with energy production, blood pressure regulation, and enzymatic reactions. Failure to include enough magnesium in your diet can negatively impact brain function, leading to brain fog or mood swings. Some studies found that low magnesium levels caused slower reaction time and cognitive impairment. Brain fog was also a common side effect of suboptimal magnesium levels. One study found that people with higher magnesium levels performed better on cognitive tests. 

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During the COVID-19 pandemic, health organizations and officials made many common symptoms aware to the public. Coughing, shortness of breath, fever, chills, muscle aches, and new loss of taste or smell were/are common physical symptoms. Roughly 25% of people who contracted COVID-19 developed several neurological symptoms, the primary of which was brain fog. 

What Is Brain Fog?

Brain fog is not a scientific or medical term. People use this term to describe feelings of sluggish or fuzzy thinking. When a person experiences brain fog, it’s very common to feel like the mind is slipping, or it simply isn’t as sharp. Many people experience it from time to time, for example, after a long flight or getting over the flu. Brain fog typically goes away and thinking returns to normal. But what if it doesn’t? 

COVID-19 Brain Fog

Some people who survived COVID-19 illness entered an acute recovery phase. They still experienced symptoms for weeks, or even months, after initial infection. Many reported lingering brain fog, which negatively impacted memory, focus, and overall cognition. There are those who survived COVID-19 infection and continue to experience brain fog. Compared to other viral infections, the novel coronavirus infection seemed to have a higher rate of mood or cognitive slowing. 

Why Does The Brain Fog?

Researchers continue to investigate the cause of brain fog in people who’ve had COVID-19. A preliminary theory is that the physiological and psychological factors contribute to this phenomenon. Once the virus enters a person’s system, it enters cells through angiotensin-converting enzyme 2 (ACE2) receptor. Because the virus is neuro-invasive, it can enter brain tissue. Some studies found that COVID-19 survivors developed encephalopathy, which is a general term that refers to brain damage or disease. 

Another study in January 2021 found that some COVID-19 survivors had higher levels of inflammatory cytokines in the fluid surrounding the brain. This study examined cases several weeks after COVID-19 infection. The immune system produces cytokines, and too many can cause chronic inflammation. Some post-COVID-19 brains even had changes to the hippocampus, which may impair cognitive abilities. 

One researcher believes that the higher levels of inflammation created by the immune system are more responsible for brain fog than the virus itself. Researchers found that an overactive immune response was indicative of COVID-19 infection. That led to breathing problems or hospitalization from infection. By theorizing that inflammation is more so the culprit than the virus, inflammatory levels in the body would have to be so high that they reach the brain. Perhaps the immune cells chase the virus into the brain, but this is merely a theory. It’s also possible that the virus reaches the brain after entering the nose. It then crosses the blood-brain barrier. Again, more research is necessary on this theory. 

Can Anything Clear Up Brain Fog?

In order to remedy brain fog that results from COVID-19, it’s best to make healthy lifestyle changes. There are several activities and habits that promote healthier cognitive function. The following tips may help improve mental function if you experience ongoing brain fog. 

Get Sufficient Sleep

Sleep researchers say that it’s best for adults to sleep between seven to eight hours every night. During sleep, the body and brain can eliminate toxins and work towards repairing and healing. Make sleep a priority!

Avoid Alcohol & Tobacco

Alcohol and tobacco products tend to raise inflammatory levels in the body. If the belief is that inflammation is the primary culprit of brain fog, eliminate these substances to decrease inflammation. Additionally, they can have adverse effects on the brain.

Engage In Aerobic Exercise

It’s possible that you won’t be able to accelerate to full throttle right out of the gate. Take your time and start slow with different aerobic exercises. A few minutes at a time will eventually turn in to 30 minutes a day, five days per week. There is a direct connection between regular exercise and improved brain health.

Follow A Mediterranean Diet

The Mediterranean diet includes a wide range of nutrients and heart-healthy fats. Some of the primary foods include olive oil, fruits, vegetables, legumes, nuts & seeds, and whole grains. Many of these foods have anti-inflammatory and brain-boosting properties that may improve focus and thinking. 

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