From the experts at Neurohacker Collective
Brain fog has been described as mental fatigue that drains our energy, causes poor concentration, and prevents us from gathering our thoughts. But brain fog may not appear as a standalone health concern.
Many factors can contribute to brain fog, such as underlying illness, oxidative stress, lack of sleep, hormonal issues, and perhaps the most unexpected and underlying cause of brain fog: our diet.
Celery
Celery contains a plant compound called luteolin, known for quenching free radicals in the brain. Studies show luteolin may be a promising candidate in developing immuno-modulatory and neuroprotective therapies.
Dark, Leafy Greens
Research shows that even a single serving of leafy green veggies daily can support long-term cognitive maintenance. All kinds of dark leafy greens, like spinach, collard greens, kale and chard, are great choices.
Walnuts
Walnuts have been shown to help protect against age-related cognitive issues, as well as improve memory and protect the brain from oxidative damage.
Blueberries
Blueberries are rich in antioxidants and phytochemicals linked to improved memory and learning. The high concentration of gallic acid found in blueberries helps protect cognitive function by working to reduce oxidative stress, which can lead to neural damage.
Cruciferous Vegetables
Cruciferous veggies, such as cauliflower and broccoli are excellent sources of choline, known for playing an important role in cognitive function, most notably, in the neural mechanisms of memory.
Avocado
Avocados are packed with healthy monounsaturated fats, delivering lasting energy. Avocados also contain lutein, a carotenoid present throughout brain tissue, contributing to overall brain function.
References in Order
Dirscherl K, Karlstetter M, Ebert S, Kraus D, Hlawatsch J, Walczak Y, Moehle C, Fuchshofer R, Langmann T. Luteolin triggers global changes in the microglial transcriptome leading to a unique anti-inflammatory and neuroprotective phenotype. J Neuroinflammation. 2010 Jan 14;7:3. doi: 10.1186/1742-2094-7-3. Erratum in: J Neuroinflammation. 2012;9:118. PMID: 20074346; PMCID: PMC2819254.
Martha Clare Morris, Yamin Wang, Lisa L. Barnes, David A. Bennett, Bess Dawson-Hughes, Sarah L. Booth. Nutrients and bioactives in green leafy vegetables and cognitive decline Prospective study. Neurology Jan 2018, 90 (3) e214-e222; DOI: 10.1212/WNL.0000000000004815
Harandi S, Golchin L, Ansari M, Moradi A, Shabani M, Sheibani V. Antiamnesic Effects of Walnuts Consumption on Scopolamine-Induced Memory Impairments in Rats. Basic Clin Neurosci. 2015 Apr;6(2):91-9. PMID: 27307953; PMCID: PMC4636883.
Kennedy DO. Phytochemicals for Improving Aspects of Cognitive Function and Psychological State Potentially Relevant to Sports Performance. Sports Med. 2019 Feb;49(Suppl 1):39-58. doi: 10.1007/s40279-018-1007-0. PMID: 30671903; PMCID: PMC6445817.
https://neurohacker.com/what-is-acetylcholine
Erdman JW Jr, Smith JW, Kuchan MJ, Mohn ES, Johnson EJ, Rubakhin SS, Wang L, Sweedler JV, Neuringer M. Lutein and Brain Function. Foods. 2015 Dec;4(4):547-564. doi: 10.3390/foods4040547. Epub 2015 Oct 9. PMID: 26566524; PMCID: PMC4638416.
