- Improve your diet
- Eat brain-boosting foods like fatty fish (omega-3s), blueberries (antioxidants), nuts, dark chocolate, and leafy greens.
- Stay hydrated—even mild dehydration can affect concentration and memory.
- Exercise regularly
- Engage in 30 minutes of physical activity (walking, jogging, yoga) to improve blood flow and promote new brain cells.
- Strength training and aerobic exercise both support cognitive function.
- Prioritise sleep
- Aim for 7-9 hours of quality sleep to support memory consolidation and brain detoxification.
- Avoid screens before bed and establish a relaxing nighttime routine.
- Stay mentally active
- Challenge your brain with reading, puzzles, learning new skills, or playing an instrument.
- Social interaction and engaging discussions also help keep your mind sharp.
- Manage stress
- Practice mindfulness, deep breathing, or meditation to reduce stress, which can harm brain function.
- Take short breaks during work to avoid mental fatigue.
- Limit toxins & bad habits
- Reduce alcohol, smoking, and processed foods that negatively impact brain health.
- Cut down on excessive sugar and ultra-processed foods that contribute to brain fog.