Words Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre
You ever feel like the gray West Coast fog crept inside your head and is making it impossible to focus or get what you need to get done, done? Well, you’re not alone: in my practice one of the most common symptoms my patients come to me with is brain fog, and the change of seasons can make it feel so much more … foggy.
Your Brain’s Favourite Foods
Fatty fish (salmon, mackerel, sardines). Packed with omega-3s, which help build healthy brain cell membranes and support mood regulation.
Berries. Antioxidant-rich and shown to improve memory and delay age-related decline.
Leafy greens. Spinach, kale, arugula, which are full of folate and vitamin K, linked to better cognition.
Eggs. A natural source of choline, key for memory and neurotransmitter function.
Pumpkin seeds. Magnesium, zinc, iron and copper rich. These are key minerals that all play a role in nerve signaling.
Limit ultra-processed foods and sugar, and make sure you’re eating regular meals. Blood sugar spikes and crashes are big brain fog creators.
Brain Boosting Supplements
Omega-3 (DHA/EPA). Helps with maintaining brain structure, inflammation and memory.
B vitamins (especially B6, B12, folate). Supports energy production and neurotransmitter function
Magnesium threonate. This form of magnesium can cross the blood-brain barrier and support focus.
Lion’s Mane mushroom. An adaptogenic mushroom that has been studied for nerve growth factor stimulation and cognitive protection.
Ginkgo biloba. Ginkgo supports circulation to the brain and can help sharpen mental clarity.
Daily Habits That Sharpen the Mind
Hydrate, Hydrate. Even mild dehydration can cause sluggish thinking. Start your day with a glass of water and aim for eight through the day.
Move your body. Exercise boosts circulation and helps deliver oxygen to your brain. You may feel resistance to getting started but once you start moving the boost is undeniable. You don’t need to turn into a marathon runner, just 30 minutes of moderate activity daily makes a huge difference.
Prioritize sleep. Memory consolidation and detoxification happen while you rest; you’ll find you’re better able to be productive and focus if you make this bodily need at the top of the list.
Manage stress. You can’t keep pushing through forever. Chronic cortisol spikes interfere with focus and memory. Meditation, nature walks or breathwork can make a big difference, but the biggest difference comes from making a low stress way of living your norm. Don’t overcommit; leave time for breaks; stop leaving things to the last minute. Your brain will thank you.
Brain Hacks & Mental Exercises
Much like the body, the brain loves a workout. Give these activities a try to boost memory, focus and neuroplasticity. As they say: “use it or lose it.”
Never stop learning. Pick up a new language, instrument, or even dance class. Novelty stimulates new neural pathways.
Puzzle power. Crosswords, Sudoku, chess or strategy games keep your mind sharp.
Mindfulness meditation. Just 10 minutes daily can improve attention and working memory.
Social connection. Meaningful conversations and shared laughter are surprisingly potent for cognitive resilience.
