5 Natural Remedies for Foggy Brain




Discover 5 natural remedies for foggy brain. From dietary adjustments to lifestyle changes, we’ll explore practical steps to sharpen your mind and enhance mental clarity.



Are you grappling with brain fog and seeking natural remedies to clear your mind? Look no further! As someone who has battled mental fog for years, I understand the frustration it brings. Let’s explore 5 natural remedies for foggy brain, offering you practical solutions to regain mental clarity and sharpen your focus.


Disclaimer: The information included in this article is for educational purposes only and should not be construed as medical advice. Please consult your nutritionist or personal doctor for individual nutrition or health advice.


Affiliate Disclaimer: The author, Julie Wilcoxson, may use affiliate links in this article and may receive a small commission if you purchase anything through the provided links.


What is a foggy brain?

5 Natural Remedies for a Foggy Brain


This state, commonly known as brain fog, can be incredibly frustrating and disorienting. It’s like navigating through a mental fog, where even simple tasks become challenging.


You might have heard it called by different names—brain fog, absent-mindedness, foggy brain, clouded thinking, or cognitive impairment.

But no matter what you call it, the experience is often the same, a sense of mental confusion and haziness.


But fear not! Understanding what causes this mental cloudiness and how to combat it can help lift the fog and restore clarity to your mind.


What are the common symptoms of brain fog?


Experiencing brain fog can be incredibly frustrating and disruptive to daily life. The symptoms can vary from person to person, from struggling to recall familiar details to feeling generally fatigued.


However, the most common complaints include:


  • Difficulty concentrating
  • Slower reaction time processing information
  • Trouble focusing

But here’s the good news, mental cloudiness doesn’t have to be a permanent issue. Many factors can contribute to it, and most of them can be corrected with natural remedies.


Whether it’s adjusting your lifestyle, addressing underlying health issues, or implementing cognitive techniques, there are steps you can take to combat brain fog and reclaim your mental sharpness.


What causes a mishap in mental clarity?

That lack of mental clarity when you just can’t concentrate can be caused by inflammation, blood sugar dysregulation, food sensitivities, and lack of sleep. Let’s break each one down….


Inflammation in the Gut Can lead to Mental Confusion


Newer research has shown that when there is inflammation in the gut, it leads to inflammation in the brain, otherwise known as “foggy brain”. The gut is effectively known as “the second brain”.


A recent study conducted on mice with chronic colitis revealed that cells called CD4+T cells are present in both the colon and the brain and can lead to brain inflammation and neurobehavioral disorders. (1)


This suggests that individuals diagnosed with or experiencing symptoms of irritable bowel syndrome (IBS) may also encounter brain fog, cognitive impairment, anxiety, depression, and lack of mental clarity, in addition to gastrointestinal discomfort such as bloating and gas.


Blood Sugar Dysregulation

Have you ever experienced that feeling when you are lightheaded, foggy-brained, dizzy, and struggling to concentrate?


These symptoms can occur when blood sugar levels fluctuate, either dropping too low (hypoglycemia) or rising too high (hyperglycemia).


The brain relies heavily on glucose, aka blood sugar, as its main source of energy to function optimally. It plays a crucial role in various cognitive processes, such as memory retention and decision-making.


Considered the “command center” of the body, the brain oversees and regulates numerous physiological functions throughout the body.


Glucose is transported across the blood-brain barrier into the cells of the brain, it undergoes a process to produce adenosine triphosphate (ATP), which acts as the primary energy source for cells.


ATP is essential for facilitating communication between brain cells, maintaining the integrity of neurons, and regulating brain wave activity.




Low blood sugar, known as hypoglycemia, can pose serious risks if neglected. Because the brain relies on glucose as its primary energy source, a lack of glucose can lead to decreased energy levels, impacting mental clarity. (2)


Signs of low blood sugar can emerge suddenly and include dizziness, shakiness, irritability, and in some severe instances, fainting.


There are various reasons why hypoglycemia may occur, with dietary factors being the most common. Skipping meals, unbalanced meals, and experiencing stress can all contribute to low blood sugar levels.




Consistently high blood sugar levels can harm your brain by damaging its blood vessels, which reduces the amount of oxygen it receives. This results in memory issues and potentially leads to vascular dementia.


To safeguard your brain health, it’s critical to maintain balanced blood sugar levels through a healthy and balanced diet, regular physical activity, and getting enough quality sleep. (3)


Food Sensitivities and Mental fogginess


Food Sensitivities are currently a major focus of discussion regarding health and nutrition. They refer to adverse reactions that occur when the body’s immune system responds to certain foods.


These reactions can range from mild stomach discomfort to severe allergic reactions. Sometimes, can lead to inflammation in the brain. Inflammation in the brain creates that foggy brain feeling.


 “Remember, the gut is the second brain.”


Research has indicated that food allergies can trigger an increase in allergic factors in the bloodstream, leading to elevated levels of specific immune proteins and markers in the brain.


Creating a cascade of effects like an increase in the microglia, which are immune cells in the brain, and the release of pro-inflammatory substances like TNF- α. (4)


Overall, food sensitivities can significantly impact brain function, potentially causing symptoms like cognitive impairment and emotional and behavioral issues.


It’s important to keep in mind that brain fog isn’t a standalone disease or disorder; it’s a symptom indicating an underlying issue. Symptoms are the body’s way of alerting us that it needs support.


Lack of Sleep


The beauty of sleep and its restorative ways. Personally, this is one of my favorite subjects as of late.


Sleep involves alternating between two main types: non-rapid eye movement (NREM), and rapid eye movement (REM) phases. REM is often referred to as the dream cycle, is perhaps the most familiar.


Within these sleep types are 5 stages, each crucial for restorative sleep and brain repair. Completing all stages is essential for the body and mind to heal, recharge, and develop. (5)


These cycles play a vital role in cognitive functions like attention, memory, planning, and learning. To experience quality sleep, providing your body with balanced nutrition and regular exercise is key.


Now that you have a better understanding of why brain fog happens, you’re likely ready to discover actionable steps to enhance your cognitive function and regain mental clarity. Let’s discuss the 5 natural ways to combat foggy brain.


Remedies for Foggy Brain


1.     Exercise and physical activity

Exercise and physical activity are important for reducing brain fog.


Exercise and physical activity encompass a wide range of movements, from walking and running to strength training and structured fitness routines.


These activities have been demonstrated to have significant positive effects on both the biological and psychological functions of the brain.

Specifically, exercise helps to reduce inflammation by enhancing the body’s antioxidant response. (6)

Additionally, it influences blood flow, metabolism, and neural activity in the brain.


By receiving signals from various body systems during exercise, the brain is better equipped to maintain overall balance and stability, including regulating blood sugar levels and glucose uptake.


Exercise promotes cognitive function and plays a crucial role in reducing the risk of neurodegenerative diseases such as Dementia and Alzheimer’s.


Incorporating regular exercise into a healthy lifestyle, along with a balanced diet, can further enhance brain health and overall health. (7)


2.   Healthy Diet and Nutrition

Healthy Diet and Nutrition


As a holistic nutrition therapy practitioner and a nutrition major, I firmly believe that nutrition plays a vital role in shaping our brain’s structure and influences our mood and cognitive health.


Whole Foods, Nutrient Dense Diet


When we consume whole, nutrient-rich foods like fruits, vegetables, whole grains, nuts, seeds, fish, and quality meat, we’re providing our brains with essential nutrients, minerals, antioxidants, and healthy fats.


These nutrients act as a shield against oxidative stress, a harmful process caused by free radicals that can damage our cells.


On the flip side, indulging in low-quality, processed foods filled with refined sugars and additives can wreak havoc on our brain health.

These foods not only disrupt our blood sugar levels but also trigger inflammation and oxidative stress in our bodies.


A key player in our mental well-being is serotonin, a neurotransmitter produced in our gut. The gut is home to trillions of bacteria, both good and bad, collectively known as the gut microbiome.


The microbiome has a significant influence on serotonin production and overall mental health. By nourishing our bodies with wholesome, nutrient-dense foods, we support a diverse and healthy gut microbiome, filled with beneficial bacteria. (8)


In essence, the food choices we make directly impact our brain health and emotional wellness. Opting for whole, natural foods can contribute to better cognitive function and a happier, healthier life.


Blood Sugar Balance

Maintaining stable blood sugar levels is important for hormone balance, especially in women.


When blood sugar levels fluctuate (causing peaks and valleys), it can disrupt the hormonal balance in the body, specifically insulin and cortisol.


Insulin is a hormone that is produced by the pancreas and plays a key role in regulating blood sugar by facilitating the entry of glucose into cells for energy.


After consuming a high carbohydrate meal, blood glucose levels rise, prompting the pancreas to release insulin to bring it back down.


Cortisol, often termed the “stress hormone” is produced by the adrenal glands (these glands sit right on top of the kidneys) and responds to stress signals. When these levels are elevated, brain fog can persist.


A diet high in carbohydrates and processed foods can trigger excessive cortisol production, leading to chronic inflammation in the body.

To regulate blood sugar levels and reduce mental cloudiness it’s essential to focus on well-balanced meals that include a variety of nutrient-dense foods.


Some examples include:


Protein-rich foods: Incorporating sources like quality meats, fish, eggs, and beans can help slow down the absorption of carbohydrates, preventing spikes in blood sugar levels.

  • Fiber-rich carbohydrates: Opt for complex carbs found in whole grains like oats, quinoa, brown rice, fruits, and vegetables. These provide a steady release of glucose into the bloodstream, promoting stable energy levels.
  • Healthy Fats: Include sources like avocados, nuts, seeds, and olive oil in your meals to slow down digestion and stabilize blood sugar levels.
  • Balanced Meals: Aim to combine lean proteins, fiber-rich carbohydrates, and healthy fats in each meal to optimize nutrient absorption and maintain steady blood sugar levels throughout the day.
  • By prioritizing balanced meals rich in protein, fiber, and healthy fats, you can support stable blood sugar levels, regulate hormone production, and reduce brain fog, promoting overall health and cognitive function.


3.   Stress Management Techniques

Learning stress management habits.


Stress can have a profound impact on cognitive impairment and mental fogginess.


When we experience stress, whether it’s due to work pressure, personal issues, or other factors, our bodies release stress hormones like cortisol and adrenaline.


While these hormones are essential for the body’s flight or fight response in emergencies, prolonged exposure to stress can disrupt the balance of these hormones and lead to negative effects on the brain and cognitive function.


One common consequence of chronic stress is cognitive impairment. This occurs because prolonged stress can impair neural pathways in the brain responsible for memory, learning, and decision-making.


Let’s be honest, stress is going anywhere anytime soon, so we must learn how to handle it better to preserve or improve our health.

In my nutrition therapy practice, I teach my clients to start a daily gratitude journal.


 Reflecting on 5 things you’re grateful for can set a positive tone for the day ahead and help shift your perspective towards positivity.

This simple practice has made a significant difference in my life, and clients’ lives, and I encourage you to give it a try too.


Additional ways to handle stress:


  • Deep Breathing Exercises: Deep breathing such as diaphragmatic breathing or box breathing, involves taking slow, deep breaths to activate the body’s relaxation response.
  • Taking a walk outdoors: Being surrounded by nature can evoke feelings of calmness. The sights, sounds, and sensations of your surroundings can shift your focus away from stressful thoughts.
  • Fresh Air and Sunlight: Spending time outdoors exposes you to fresh air and natural sunlight, both of which have been linked to improved mood and reduced stress levels.
  • Social Interaction: Spending time with friends or family can enhance feelings of social support and belonging. 

4.  Quality Sleep

Sleep quality is important for overall health


Improving the quality of your sleep can be instrumental in reducing mental confusion and promoting overall cognitive function. Some effective ways to enhance the quality of your sleep are:


  • Have a consistent sleep schedule: Aim to go to bed and wake up around the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
  • Create a relaxing bedtime routine: Winding down at least an hour before bed helps signal the body that it’s time to rest. This can include reading, eliminating blue light devices, or deep breathing.
  • Optimize your sleep environment:  Make sure your bedroom is dark, quiet, and cool. Try keeping your room temperature below 67 degrees F to promote the body’s natural cooling process.

5.   Herbal Supplements and Remedies

Herbal supplements have a time and place.


In my practice and experience, herbal supplements have a time and place to do wonderful things in supporting the body.

Always consult your personal healthcare professional to see what works for you. They know your current medications and medical history to make the best recommendations for you.


  • Ashwagandha: adaptogenic herb traditionally used in Ayurvedic medicine to reduce stress, improve mood, and enhance cognitive function.
  • Potential risks and side effects: generally, well tolerated when taken in recommended doses. It may cause side effects such as digestive issues, drowsiness, and allergic reactions in some individuals.
  • My favorite brand is Ashwagandha Supreme by Supreme Nutrition
  • Omega 3 fatty acids: responsible for keeping your brain happy and healthy.
  • Potential risks and side effects: contraindicated in individuals with active bleeding (peptic ulcer, intracranial bleeding). May interfere with anticoagulant medications (Warfarin)
    • My favorite brand is Balance Oil by BodyBio

** Pregnant and breastfeeding women and individuals with autoimmune disorders should consult with their doctor. Click here for my Online Pharmacy Registration code is JW4344 Use the code WELCOME for 10% off your first order.

Infographic for reducing mental brain fog.



As a holistic nutrition therapy practitioner and personal trainer specializing in gut and skin health, helping people get to the root cause of issues is my passion.


I have been where you’re at, I have struggled in school, at work, and in recalling simple information, and it drove me crazy. I couldn’t find any answers until I completed my holistic nutrition training.


It truly changed my life and my passion, knowing that for all those years, I could have been better at school and struggled less if only I had known about the connection between the gut and the brain.


Further Reading


Next Steps


If you are struggling with mental clarity or concentration and would like to book a discovery call with me to discuss what you’re experiencing, then please click below.


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