Although FCS can make it hard to think and focus, you can follow these expert-backed tips for better mental clarity.
Keep Dietary Fats Under 15 Percent of Daily Calories
For reference, 3.5 ounces of ground beef (80 percent lean) has about 19 grams of fat, and 1 tablespoon of butter has about 9 grams of fat.
It’s also important that you don’t drink alcohol, because it can increase the amount of fats in your bloodstream.
Such a restrictive diet can cause nutrient deficiencies, so your provider may recommend a few supplements, says Andrea Lowden, MD, a neurologist and epileptologist in private practice Irving, Texas, and an associate professor of clinical sciences at Burnett School of Medicine at TCU. “If approved by a healthcare provider, omega-3 supplements might help support brain health,” says Dr. Lowden. “Ensuring adequate intake of fat-soluble vitamins [vitamins A, D, E, and K] is also important.”
Exercise at Least 2 Hours a Week
“Light to moderate physical activity can improve circulation, support better sleep, and boost mood — all of which may help reduce brain fog,” says Lowden.
Sleep 7 to 9 Hours Every Night
- Avoid using electronic devices before bed.
- Create a consistent wind-down routine and sleep schedule.
- Cut off caffeine and alcohol in the hours before bedtime.
- Make your sleep space cozy, dark, and cool.
If you have trouble falling asleep or staying asleep, and you don’t see any improvements after implementing good sleep habits, it’s important to reach out to a healthcare provider to figure out why.
Manage Stress With Mindfulness and Therapy
Mindfulness means focusing your attention on the present, which rewires your brain for better attention and lowers stress over time. You have plenty of options when it comes to practicing mindfulness, including sitting still for a few minutes each day as you focus on your breathing and the sensations you experience around you.
Other tips for reducing stress include the following:
- Take breaks from social media and news.
- Journal about the things that make you feel grateful.
- Connect with your community for extra support.
- Make time for relaxing activities you love.
“While there is limited guidance for progressive or persistent cognitive symptoms in FCS, individuals experiencing worsening symptoms are encouraged to consult a healthcare professional with expertise in FCS for further evaluation and support,” says Vanderburg Hanners.
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