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MIT neuroscientist shares 4 issues she by no means does to keep away from ‘mind fog and forgetfulness’

The alarm went off. You dress, have your espresso, and head to work. However by lunchtime, you begin to really feel disorganized. You re-read emails since you lack focus and psychological readability.

There may be nothing worse than mind fog. Along with stress and lack of sleep, it may be attributable to the immune system creating an inflammatory response within the mind. This will result in signs reminiscent of poor focus and reminiscence, or issue making selections.

As a neuroscientist, I research the causes of mind fog and forgetfulness. To keep away from them, listed here are 4 issues I by no means do:

1. I have never let my physique tense up for a very long time.

Even in case you assume you are relaxed, your physique could also be bodily tense (for instance, a stiff neck, again, or shoulder ache). This could be a results of stress from issues like incomplete duties or looming deadlines.

So after I discover my physique is tense, I instantly do an train referred to as “field respiration”:

  1. Inhale by means of your nostril as you slowly depend to 4 seconds.
  2. Maintain your breath for 4 seconds.
  3. Exhale by means of your nostril, releasing all of the air out of your lungs, as you slowly depend to 4 seconds.
  4. Maintain your breath for 4 seconds.
  5. Repeat for not less than 4 rounds.

Field respiration is a straightforward approach to assist calm your thoughts. Studies also show that it can reduce levels of cortisol, a chemical produced when the body is under stress.

2. I never use screens one hour before bed.

3. I never take glucose.

If your gut is unhealthy, your mental strength may falter, too. I Strengthening the gut-brain axis by maintaining a diet rich in hydrating foods, healthy fats, and digestible proteins.

Most of all, I try to avoid sugar. Your brain uses glucose (sugar) as fuel, but refined carbohydrates like high-fructose corn syrup found in soft drinks are not good sources of fuel. Your brain gets too much glucose, and then too little.

This can lead to irritability, fatigue, mental confusion, and impaired judgment.

I also eat magnesium-rich foods — whole grains, leafy green vegetables, dried beans and legumes — to help regulate my mood and sleep cycle. And make sure to have your last caffeinated drink before 10:00 am

4. I never go a day without meditation.

I meditate for at least 12 minutes a day.

Doing this at night can help ease brain fog the next day:

  1. Remove all distractions from your room.
  2. Sit or lie in a comfortable position.
  3. Take a deep breath.
  4. Quietly watch your thoughts.
  5. Whatever thoughts come to you, simply acknowledge them and bring your focus back to your breathing.

If you don’t like meditating, you can do a mindful activity like cooking or taking a quiet walk.

I also recommend making a mantra that you can say in the morning, like: “Brain fog is a state of mind. I’m going to bed early tonight and I’ll be fine tomorrow.”

By making your goals clear to yourself out loud, you can begin to be more determined to change your habits. And through this repetition, your brain and body will begin to follow suit.

Dr. Tara Swart Pepper He is a neuroscientist, physician, and senior lecturer at MIT Sloan. She is an author “Source: Secrets of the Universe, Brain Science,” He hosts podcasts Rediscover yourself with Dr. Tara. She works with leaders to help them achieve mental flexibility and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. follow her Twitter And Instagram.

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