Mental fatigue and reduced clarity that we all commonly experience is called “Brain fog” and it is not a medical diagnosis. People often express brain fog in different terms like –

• Forgetful or distracted
• Slow thinking or poor focus
• Trouble finding words
• Low motivation
• Mentally blocked or tired

Brain fog linked to factors like stress, poor sleep, inflammation, hormone changes, diet, or lifestyle. For example, studies conducted by American Psychological Association says that high cortisol and chronic stress can affect memory and attention.

How to reduce brain fog during the day by natural ways?

Stabilize blood sugar: One of the biggest causes of brain fog is blood sugar spikes and crashes. Low blood sugar level also reduces brain energy and loss of focus.

What helps in this case? Eating protein and fiber in every meal, choosing whole food over refined foods, and not skipping breakfast helps.

Vegetarian options for stabilizing blood sugar:

• Curd/yogurt with nuts
• Lentils and tofu
• Chia pudding
• Berries – blue berries, strawberries

Stay hydrated: Dehydration is not good for brain fog. Even mild dehydration can reduce concentration and memory.

Tips to stay hydrated:

• Start the day with water – warm water is better
• Add lemon or electrolytes
• Herbal teas or coconut water will help

The brain is about 75% water, so hydration matters more than most people realize.

Improve sleep quality: Poor sleep is a top cause of brain fog. The Sleep Foundation notes that disrupted sleep affects attention, memory, and mood.

Try these tips:

• Consistent sleep schedule
• Limit screens 2 hours before bed
• Consume Magnesium-rich foods like pumpkin seeds, leafy greens
• Sleep in dark, cool bedroom
• Keep humidifier on at night

Reduce inflammation: Chronic low-grade inflammation can affect brain function. Consume foods that support brain health and blood circulation.

Anti-inflammatory foods which are helpful in reducing inflammation are:

• Turmeric with black pepper
• Berries
• Leafy greens
• Walnuts
• Olive oil
• Flax and chia seeds
  

Manage stress and cortisol: Do you know high stress can “shut down” clear thinking.

Daily practices that help you to bring down cortisol:

• 5–10 minutes deep breathing
• Short walks in nature
• Yoga or stretching
• Mindfulness meditation

Move your body and be active: Exercise increases blood flow and oxygen to the brain. Even gentle movement can immediately improve mental clarity.

Quick daytime boosts that help to get rid of brain fog are:

• 5-minute walk after meals
• Light stretching
• Standing breaks every hour

Support gut health: The gut and brain are strongly connected through the “gut-brain axis.” Keeping your gut in good health helps in keeping brain active and focused. A healthy gut microbiome may reduce brain fog and fatigue.

Try these foods for better gut health:

• Fermented foods like idli, curd
• Fiber-rich foods like spinach, carrot, cabbage, beans, broccoli – include more vegetables.
• Prebiotic foods like garlic, onions, bananas

Key nutrient deficiencies to watch: Low levels of these can contribute to fog:

• Iron
• Vitamin B12
• Vitamin D
• Omega-3 fatty acids

If brain fog is severe or persistent, it can also be linked to medical conditions like thyroid issues, anemia, long COVID, or hormonal changes -including perimenopause.

Image credit: Image created using AI, 2-25-2026