Brain fog seems to be casting a larger shadow than ever since COVID. Research shows a correlation between inflammation in the brain and the complaints often associated with brain fog such as poor memory and lack of concentration.
Food plays a critical role in reducing inflammation and relieving brain fog symptoms.
Recent reviews in Frontiers in Neuroscience call attention to the benefits of plant flavonoids and their neuroprotective and memory protecting benefits. Luteolin is one such flavone. Some herbs and spices are great sources of luteolin such as sage, thyme, parsley, peppermint, celery seeds and dried Mexican oregano. Peppers, radicchio and artichokes are also rich in luteolin.
Getting plenty of essential omega 3 fatty acids are also critical for reducing neuroinflammation and thus brain fog. Look to increase your intake of wild caught fatty fish such as cod, salmon, sardines and anchovies along with plant sources such as walnuts, chia and ground flaxseeds.
Green tea provides a modest dose of caffeine and is rich in the amino acid l-theanine which enhance alertness and focus.
Eggs can be a great food item to start the day less foggy. Eggs are rich in a compound called phosphatidylserine which plays a role in protecting nerve cell coverings in the brain. Egg yolks are also high in citicoline which is needed as a precursor to compounds needed to protect the brain from brain fog.
Other anti-inflammatory foods to include regularly: berries, broccoli, green leafy vegetables, turmeric with black pepper, dark chocolate, avocados, and extra-virgin olive oil.
For individuals with celiac disease or non-celiac gluten-sensitivity, it is also critical to omit gluten-containing foods to reduce the risk of brain fog.
How does this translate into a day of eating?
Breakfast:
2 organic eggs fried in 1 T. of extra virgin olive oil and seasoned with turmeric and black pepper and topped with chopped avocado. Salt to taste. serve with one cup of mixed organic berries .
Mid-morning:
1 cup of peppermint green tea
Lunch:
Homemade minestrone soup made utilizing a variety of herbs and spices such as parsley, thyme and Mexican dried oregano.
Snack:
2-3 energy balls made with mini-dark chocolate chips, ground flax, chia seeds, rolled oats and nut-butter and 1 cup peppermint green tea (optional)
Dinner:
Wild caught salmon served with brown-rice and roasted broccoli. Radicchio and mixed-green salad topped with slivered fresh peppers and artichokes served with homemade herb vinaigrette dressing.
Promise of Vitality 