 brain fog is known as this giant cloud in your mind that interferes with your ability to focus, be productive and just feel great. But what exactly causes brain fog and how can you get rid of it? Well, let me share with you the most effective and scientifically proven strategies. Hi friends, welcome back to the channel. My name is Greg and I'm a certified brain health professional. If biohacking, metropics and optimizing brain performance interest you, then subscribe below and join our amazing community. Today we are going to talk about top five strategies to eliminate brain fog once and for all. I'm also going to share with you my favorite supplements for brain fog, so stay with me till the end. But first, what exactly is brain fog? Well, brain fog is a symptom that can be experienced in different ways. However, it is best described as a cloud in your brain that impacts your cognitive performance, mood and overall well-being. You may be experiencing it as a lack of focus and concentration, whether working on really hard tasks or just when reading an article or a book and struggling to keep track of what you're reading. You may feel like you need coffee after coffee to stay productive. Now, other signs of brain fog include irritability, mood swings, low motivation and frequent fatigue. You may also suffer from physical symptoms such as headaches or nausea. Now, there are many simple and effective strategies that can help you get rid of this giant cloud in your mind. And believe me, there are more effective hacks than drinking a gallon of coffee or emotionally eating junk food in search of a relief. But we'll get to that soon. First, let's talk about the main causes of brain fog. Now, the first common cause of brain fog is nutrient deficiency, often caused by a poor diet or lack of crucial supplementation. Vitamin beet fall, for example, is a nutrient that is most often related to brain fog and is crucial for the brain health. Not getting enough of vitamin beet fall through food or supplementation can lead to poor cognitive function and a cloudy brain. But vitamin beet fall is not the only supplement that you need if you want to get rid of brain fog. Now, before we talk about other supplements and metropics, let's check out the other common causes of brain fog. Another common cause is food sensitivity. Brain fog can actually be triggered by eating food we don't tolerate well, such as dairy or gluten. So you should definitely try to avoid it. The next cause of brain fog is too much stress. Now, not to blame it all on stress, but yes, chronic stress can also cause brain fog and is quite often the reason why we suffer from brain fog. Constantly being in a fight-or-flight mode exhausts your body and your brain, making your brain sluggish and unable to focus, think clearly and make the right decisions. Now, another very common cause of brain fog is a lack of quality sleep. Poor sleep quality, not getting enough sleep, poor evening routine and exposure to bright light before getting to bed can lead to many health and performance problems, including a cloudy brain. And there are other brain fog causes such as hormonal changes, thyroid disorder, taking certain medication or heavy metal exposure. For example, consistent exposure to heavy metals such as arsenic, mercury, aluminum, etallium and others can also lead to mental fatigue and brain fog. Now, the question is, what can you do about brain fog? Do you need to invest thousands of dollars for expensive biohacking gadgets or is there a simpler, cheaper and more effective way to get rid of brain fog? Well, luckily there is and let's check it out. Now, one of the best ways, if not the best, to get your brain fog under control is by optimizing your diet. You probably know that a diet that consists of processed foods and a lot of junk food, excessive caffeine and alcohol intake, isn't really healthy. Sadly, such poor diet often leads to brain fog, cognitive issues, memory and focus issues as well as mood imbalances. So, what should you do about it? First, create your meal plan around whole foods, healthy proteins, vitamins, minerals and foods reaching omega-3 fatty acids and flavonoids. Omega-3s and flavonoids have an important effect on the brain's health and performance and fight off inflammation. Try adding foods like chia seeds, flax seeds, artichoke berries, kale and citrus fruits like lemons and oranges, even soybeans for example, into your diet. Staying hydrated is also particularly important to fight off brain fog, so make sure you drink at least 2 liters of water per day and of course drinking green tea may also help you get rid of brain fog. By the way, guys, do you want to know how well does your brain perform? Go through our free assessment, link in the description below and get your brain performance score. It is also important to avoid foods on the no-go lists such as refined carbs, sugary foods, artificial sweeteners, vegetable oils, dairy and processed foods. If you eat fish for example, you need to avoid bigger ones such as tuna because it's more likely they are high in heavy metals which, as we already know, cause brain fog. Another way to get rid of brain fog is to get enough quality sleep. Not only will your cognitive performance benefit from getting enough quality sleep, but it will also be beneficial for your overall health and well-being. Now the best tips regarding your sleep routine are, get at least 7-8 hours of quality sleep each night. Try to go to sleep and wake up at approximately the same time every day. Turn off all electronic devices 1-2 hours before bedtime and instead read a book, talk to your family or meditate. Now if you are exposed to blue light too late in the evening, it can interfere with monotonin production that can disrupt the quality of your sleep. So don't do that. Reduce the light exposure in your home in the evening. Try to avoid any bright lights after 9pm. Now if you have a chance, go out during this sunset and sunrise as this can help balance your internal body clock and also improve your sleep. Avoid consuming stimulants such as coffee at least 10 hours before bed. And keep your room as dark as possible. Or if you can do that, just use a sleep mask. Now poor sleeping habits obviously lead to poor sleep, which can affect your cognitive performance and ability to make decisions and control your emotions. Now in the long run, lack of proper sleep can also lead to many chronic health problems. Luckily, if you suffer from brain fog, this can be a strong signal something is not right, but you still have enough time to act. By the way guys, if you like this video, please press the like button below. Yet another way to get rid of brain fog is by reducing stress, which can be a major cause of brain fog. Having too much on your to-do list, not taking enough quality breaks and being too overwhelmed by all your responsibilities can take a toll on your health and well-being. So it is important to take a few steps to better stress management. Now the first one is meditation. Taking time for yourself in the form of mindfulness meditation, even if it only takes five to ten minutes per day, can have a big impact on your performance and mood. Now if you find yourself in an acute stress situation at work or at home, you can always practice breathing exercises like the famous four seven eight exercise, where you inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight. Now if you repeat this exercise a couple of times, it can instantly reduce the feeling of anxiety and stress, which can also reduce brain fog. Take a power nap. If you have no energy and can't focus, take a short power nap that shouldn't last longer than 30 minutes. A power nap can help you get back into the flow, give you the needed energy boost and of course help you get rid of brain fog. Go outside and take a walk in nature. It's simple, it's going to make you less stressed and it will help you get rid of brain fog. Now when it comes to stress management, the most important thing is that you find the activities that you love doing, because those activities will provide you the most relaxation and relief from everyday stresses and will also be the most sustainable for the long run. Now another way to fight brain fog is by exercising. As I mentioned before, physical exercise is a great way to manage stress and consequently reduce brain fog, but let's get one step forward on this one. Now we know that our body and mind are closely connected. Now what happens in our mind affects our body and vice versa. So if you are feeling foggy without proper energy, unable to focus or really just feeling off, it is great to move your body. Physical exercise promotes neuroplasticity and neurogenesis, keeping your brain healthy and promoting brain function. Now the general recommendation would be to exercise for at least 30 minutes per day and exercises like yoga, high intensity, interval trainings and pilates are excellent if you suffer from brain fog. Now another way to get rid of brain fog is by taking the right supplements and nutrients. Without proper supplementation, you may lack a few crucial nutrients that can cause brain fog. Now the first supplement that I recommend taking are B vitamins. Research shows that people who get deficient in B vitamins, especially in vitamin B12, can experience brain fog symptoms such as inability to focus, memory problems and attention issues. So you need to take a quality B vitamin daily. Now I generally recommend taking 100 to 200 micrograms of B12 daily, but do consult a doctor before taking any supplements. Below you can find my favorite supplements for brain fog. Omega-3 fatty acids are also very important for a healthy brain. Supplementing omega-3 can boost your focus and memory. In addition, omega-3 fatty acids can also improve depressive symptoms and overall mood. So it's a win-win. Now I generally recommend taking 2 grams of a quality algae supplement and below you can find my favorite one. And if you're unsure what's the optimal omega-3 dosage 3, watch my video up here. Now another very important nutrient for brain health and finding out brain fog is vitamin D3. Being vitamin D3 deficient may cause or worsen the symptoms of brain fog. Now the best natural way to get vitamin D3 is through sun exposure. But even during summer many people don't get enough of it because they don't spend enough time outside. And honestly, I'm one of those people. Now as a matter of fact, you need to get at least 30 minutes of sun exposure to your unprotected body area between 10 a.m. and 3 p.m. at least 3 times a week to get enough vitamin D3 naturally. Of course, keep in mind that sunscreens can even prevent vitamin D3 production. So to be on the safe side, not get sunburned and risk your health because of too much unprotected exposure to the sun, but still get enough vitamin D3, consider supplementing it. And last but not least, I recommend taking high-quality nitropics that will help you get rid of brain fog, boost your mental clarity and improve cognitive function. Now if you're searching for the best nitropics for yourself, go through our free assessment below and get a personalized recommendation based on your brain health. Now you know how to get rid of brain fog and if you want to boost your cognitive performance even more, watch my next video up here. Thank you guys for watching and I hope to see you soon again. Stay well.