Last week, we looked at how something as simple as walking may influence long-term brain health. But what about the brain in the here and now? It’s something that deserves a little more attention.
We’ve all had that moment of walking into a room and forgetting why we were there. When a name sits just out of reach. When concentration drifts halfway through something that should be simple.
It is easy to brush this off as stress, ageing or simply “being busy.” But in many cases, brain fog reflects how the brain is coping with everyday demands.
The Brain Under Pressure
The brain is sensitive to how we live day to day, and for many people, the causes of brain fog are more familiar than they first appear.
Ongoing stress is a big one. When the body is constantly in a state of alert, focus and clarity are no longer the priority. Sleep is another. Even small disruptions, repeated night after night, can leave the brain feeling less sharp.
Hormonal changes can also play a role. Many women notice shifts in memory and concentration during midlife, particularly around menopause.
Then there is the pace of modern life. Constant notifications, switching between tasks and long periods of scrolling can make it harder to sustain attention. The brain adapts to quick bursts of stimulation, and deeper focus becomes more difficult to maintain.
Diet and energy patterns also matter. Large swings in blood sugar, highly processed foods and irregular eating habits can all leave the brain feeling under-fuelled.
None of these factors are dramatic on their own. But layered together, they create a background of mental fatigue. The result is the familiar sense that the brain is working harder than it should be.
Supporting Clarity
This is where small, consistent inputs can make a difference.
Nutrients such as omega-3 fatty acids, magnesium and B vitamins support normal brain and nervous system function, as well as energy production within cells. Choline is also gaining attention for its role in memory and focus, while saffron continues to be explored in relation to emotional wellbeing.
These can be obtained through a balanced diet, and in some cases, targeted supplementation may be considered where intake is low.
They are not quick fixes, but they support the systems that help the brain function more smoothly over time.
If you’d like to support these areas more consistently, you can explore our range focused on brain and nervous system support here:
Explore Mind and Wellbeing
For a deeper look at this topic, you can read our article on simple habits that support long-term brain health:
Healthy Habits to Help Keep Your Brain Healthy
A Quick Point of Interest
In a study following older adults over several years, those consuming around three to seven servings of nuts per week showed a slower decline in cognitive function compared to those eating very little, and even potentially reduced their risk of dementia.
This level of intake was also associated with greater diversity in the gut microbiome. This matters because the gut and brain are closely connected, with changes in gut bacteria influencing inflammation, signalling pathways and overall brain function.
I wanted to leave you with this study as it is another example of how small, consistent dietary patterns, rather than extremes, may support cognitive health over time.
Next week, we’ll step back from the physical side of health and look at a different side: how the information we see is shaped, and why that matters.
