Let’s talk about it: brain fog. That hazy, sluggish feeling that makes you forget why you walked into a room, lose your train of thought mid-sentence, or read the same paragraph three times without absorbing a word.
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
If you’ve been there, you know how frustrating it is. And if you’re over 30, juggling work, wellness, and a million tabs open (in your browser and your brain), brain fog can start feeling like your default setting.
Here’s the good news: it doesn’t have to be.
Below, I’m breaking down the real reasons your brain might feel cloudy and what actually helped me clear the fog and start focusing like a human again.
1. I Fixed My Blood Sugar First
I used to think brain fog was a “sleep issue.” Turns out, my blood sugar was swinging all over the place. Every time I ate something sweet or carby without protein or fat, my energy would spike then plummet—and with it, my ability to think.
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What worked:
- I started pairing carbs with healthy fats and protein
- No more skipping breakfast (my brain hates that)
- I added cinnamon and apple cider vinegar to help stabilize glucose
Want to dive deeper? Read how glucose spikes affect your brain.
2. I Started Eating for My Brain
I used to eat like I was trying to be skinny. Now I eat like I want my brain to work.
Brain-fueling swaps I made:
- Eggs instead of cereal in the morning
- Salmon or sardines 2-3x per week
- Walnuts, blueberries, leafy greens almost daily
- Swapped out seed oils for extra virgin olive oil
Pro tip: Dr. Uma Naidoo has amazing resources on nutritional psychiatry.
3. I Gave My Mitochondria Some Love
Your brain uses about 20% of your body’s energy. That energy comes from mitochondria—the little powerhouses inside your cells. If they’re tired, you’re tired.
What helped:
- Daily light movement (walking, yoga, light weights)
- Cold showers (yes, they’re brutal, but wow)
- Prioritizing sleep hygiene like it was my job
And yes, I started using a supplement that supports mitochondrial health. But I’ll save that for another post 😉
4. I Ditched Caffeine After 2PM
I didn’t realize how badly my afternoon coffee was messing with my sleep. And guess what? Poor sleep = morning brain mush.
Quick swaps that helped:
- Mushroom coffee or green tea in the afternoon
- Magnesium glycinate before bed
- Blue light glasses for screens after 6pm
Want to know more about how caffeine messes with your sleep cycles? Here’s a quick breakdown.
5. I Got Honest About My Stress
When you’re chronically stressed, your body diverts energy from “non-essentials” like focus and memory. It’s like your brain is constantly running in the background trying to put out fires.
My favorite stress-busters:
- Breathwork (box breathing is my go-to)
- Journaling brain dumps every night
- Saying no to more stuff, even if it’s hard
I also took a serious look at my digital habits. Doomscrolling = mental clutter. No thanks.
6. I Cut Back on Multitasking
We wear multitasking like a badge of honor. But the truth? It wrecks your attention span and increases mental fatigue.
What I changed:
- One tab rule (yes, really)
- Set “focus sprints” with a 25-minute timer
- Put my phone in another room while working
When I stopped trying to do everything at once, my brain could finally focus on something.
Final Thoughts
Brain fog isn’t just a nuisance. It’s your body waving a little red flag that something’s off. And for me, addressing my habits—not just buying another supplement—was the key.
I feel sharper, calmer, and more present than I have in years. And no, it didn’t happen overnight, but it did happen.
If you’re feeling stuck in a mental haze, start small. One habit. One shift. Your brain will thank you.
You got this, Zara
