What would happen if you ran too many apps on your smartphone? The screens would likely freeze, the battery would drain quickly, and performance would slow down.
That’s exactly what brain fog feels like: mental fatigue, poor focus, and sluggish thinking. Although coffee may seem like a quick fix, it’s only a temporary one that almost always leads to a brain crash later.
Tired of midday brain fog that just won’t seem to clear? It’s time to try some sustainable and healthier options to reboot your mind and restore clarity.
This article has the answers that no espresso shot can provide. Whether you’re in the middle of an important meeting or managing a packed to-do list, it will help you beat midday brain fog.
Step Into Natural Light and Move Your Body
Mid-afternoon slump is all too real, and it’s not always an indication of fatigue. Sometimes, all your brain requires is a change of scene.
The simplest solution for that foggy feeling is to step outside in the sun. If you’re at home, working, or otherwise, this would mean stepping onto your balcony or taking a quick walk around the block.
What if you’re in the office when you face a brain crash? Don’t lose hope; just locate a nearby window and soak in the sun for a few minutes. Such small actions also increase blood flow, thereby waking up your body and sending effective reset signals to your brain.
Walking and sunlight, each have tremendous benefits to offer. A study found that just 30 minutes of walking is powerful enough to boost memory for 24 hours. Similarly, another study found that short bursts of light exposure improved cognitive performance.
What could be better than the natural source of light? If there is no way to step out in the sun, letting artificial light hit you directly on the face will also work. For older adults in particular, this practice would be extremely beneficial.
Gentle movements will boost circulation, while light will reduce the mid-afternoon lull. In general, it’s a fast, caffeine-free way to re-energize both the body and the mind.
Snack Smart With Brain-Boosting Foods
At times, a 3 PM brain crash is a sign that your brain is looking for real fuel. Real because a lot of people tend to reach for a sugary quick fix. That is a surefire way for your brain to crash fast.
What it needs is something steady and satisfying. This means a bag of chips or cookies won’t work. You need to eat foods or snacks rich in nutrients that support brain health. The following are good examples:
- A handful of almonds or walnuts
- A boiled egg with a pinch of salt and pepper
- Greek yogurt topped with berries
- A slice of avocado toast
Even in general, your diet should consist of foods known to fuel brain power. Harvard Health Publishing shares the best brain-friendly foods based on scientific research. They include leafy greens, fatty fish, berries, and nuts.
Like they say: you are what you eat! Consuming brain-boosting foods and snacks is especially crucial for older adults. For them, it’s not just about avoiding midday sleepiness, but about sustaining cognitive strength and confidence.
Rehydrate Before You Overheat Mentally
Here’s something that’s not discussed enough (but should be): the human brain runs on water. 75% of the organ is nothing but water. How else will your brain communicate effectively using electrical impulses?
In 2023, a prospective analysis was conducted in Spain on a group of 1957 adults. All participants were between the ages of 55 and 75 years. During a two-year follow-up, those with less hydration experienced worsening brain function.
Your brain can literally shrink in size when it is dehydrated. Even mild dehydration can cause symptoms like slower cognitive function, concentration issues, brain fog, and headaches. Now, imagine someone who doesn’t drink enough water but feasts on a diuretic like caffeine!
Start the simple yet powerful habit of reaching for a glass of water when brain fog kicks in. You can add a slice of lemon, cucumber, and even a pinch of salt to replenish your electrolytes.
Older adults should especially discipline themselves in rehydration. With age, one’s sense of thirst declines. It’s possible to not even feel dehydrated until it affects the thinking capacity. So, the next time your mind starts to feel heavy, analyze your water intake.
Take a Five-Minute Mental Reset
If a change of scene or rehydration is not the answer, it doesn’t mean that caffeine would solve the issue. Sometimes, all your brain is looking for is a breather. Even five minutes can make a world of difference.
Consider your mind to be a computer that’s been running all day with too many tabs open. As you push through your to-do list, your brain could be active in the background, juggling stress, decisions, and distractions.
Since this is exactly the point where mental fog usually creeps in, you must take a pause. A mental reset doesn’t have to be complicated. Step away from all screens and engage in a different activity.
Cornell Health shares a few effective five-minute stress busters, which include:
- Deep breathing through your nose, where the exhales are longer than the inhales
- Progressive muscle relaxation that starts from your toes up to your hands and face
- A mini session of mindfulness that calms your mind and helps you stay focused
- Visualization, where you mentally picture the task at hand in a positive light
- Journaling whatever is on your mind without any definite structure
- Any activity that allows you to let it all out, be it laughing with a friend or dancing to soothing music
It seems like most of American society is currently running on caffeine. In a recent survey, it was found that 73% of the respondents had coffee daily. Only 3.8% said that they had coffee just once a week.
Are you among those who reach for your cuppa the moment productivity dwindles? It’s time to stop relying on band-aid fixes. What this article has shared are effective long-term solutions. Try them, then you’ll believe it!
A professional writer with over a decade of incessant writing skills. Her topics of interest and expertise range from health, nutrition and psychology.
