A neuroscientist has detailed the four mistakes not to make in order to eliminate brain fog or forgetfulness, and thus have a healthy brain.
- Brain fog is characterized by difficulty concentrating, memory lapses or even a feeling of intellectual fatigue…
- The brain is made up of 100 billion nerve cells.
Since the beginning of the morning, you have trouble organizing or concentrating? Maybe it’s brain fog. And, it is particularly annoying to see your day disrupted by these repeated forgetfulness and lack of focus. Dr. Tara Swart Bieber, neuroscientist and lecturer at MIT Sloan (Cambridge, USA), shared on the site of CBS the 4 mistakes not to make to keep a brain and a memory in top shape.
stay tense
The American expert recalls: “Even if you think you are relaxed, your body may be physically tense (e.g. stiff neck, back or shoulder pain). This may be the result of stress caused by things like unfinished tasks. or impending deadlines.”
In this situation, Dr. Tara Swart Bieber performs a breathing exercise which she detailed:
- Inhale through your nose for a slow count of four.
- Hold your breath for four seconds.
- Exhale through your nose, releasing all the air from your lungs, counting slowly again to four seconds.
- Hold your breath for four seconds.
- Repeat the operation at least four times.
Many studies have, in fact, shown that breathing can help reduce stress.
Using screens one hour before bedtime
Chaining series episodes, scrolling through your Instagram feed, watching TV, checking your emails on your phone… it’s easy to get sucked into the screens at night. However, these activities, as well as the blue light from the devices, prove to be stimulating for the brain. This delays sleep and promotes fatigue.
“I try to read a book before turning off the lights. If that doesn’t help me sleep, I do a ‘relaxation body scan’, squeezing and releasing the muscles – starting with my toes and working up to my toes. ‘in my head’explains the expert.
She reminds us that the brain needs 7 to 8 hours of sleep to rest, eliminate waste and toxins accumulated during the day or even consolidate memory.
Consuming too much glucose
If sugar is an important source of energy for the body, it is necessary to choose the foods consumed carefully. “Your brain uses glucose (sugar) for fuel, but refined carbohydrates like high fructose corn syrup found in sodas are not good sources of fuel. Your brain is getting too much glucose from your brain. ‘one shot, then too little. This can lead to irritability, fatigue, mental confusion and impaired judgement’explains the expert.
It is therefore necessary to favor a balanced and varied diet, favoring moisturizing fruits and vegetables, healthy fats and proteins.
Do not meditate during the day
To avoid mental fatigue and brain fog, the neuroscientist assures meditate at least 12 minutes a day. She explains how to follow her example:
- Remove all distractions from your bedroom.
- Sit or lie down in a comfortable position.
- Take deep breaths.
- Quietly observe your thoughts.
- Whatever thoughts come up, just acknowledge them to focus on your breathing.
She adds that “If you don’t like to meditate, you can do a mindful activity like cooking or a quiet walk.”
