This Is the #1 Worst Habit for Brain Fog, According to Dietitians

Leah Groth
·3 min read

Prior to the COVID-19 pandemic, the term “brain fog” wasn’t one we heard often. However, once it was identified as one of the top symptoms of long COVID, the word regularly comes up in medical conversations.

“Brain fog is the term we use to describe when someone has feelings of forgetfulness, inability to concentrate and an overall lack of mental clarity,” explains Alexis Supan, RD, a registered dietitian with Cleveland Clinic’s Department of Wellness and Preventive Medicine.

While brain fog may also appear in the aftermath of a virus or illness, there are other health habits—or lack thereof—that can contribute to it. One of them has to do with nutrition. So, what is the absolute worst habit for brain fog? We asked registered dietitians to weigh in. Here's what they had to say.

The Worst Habit for Brain Fog

According to Supan, the worst habit for brain fog is a poor diet. “If you have brain fog and you haven’t tried cleaning up your diet, then your brain fog may never improve!” she says.

Related: 5 Sneaky Signs of Brain Fog

“The first thing you should look at is whether or not you have any food allergies or sensitivities. “For many people, brain fog is a result of them eating foods their body cannot tolerate, such as gluten,” Supan points out.

Once you identify a potential intolerance, act on it. “Instead of accepting brain fog as part of your life, try a gluten-elimination diet to see if your symptoms improve,” she says, suggesting the enlistment of a dietitian who can help with the process.

Related: This Is the Worst Food for Brain Fog

Jackie Newgent, RDN, CDN, plant-forward culinary nutritionist and author of The All-Natural Diabetes Cookbook, agrees that a healthy diet is crucial for another reason: it impacts sleep.

“Getting inadequate sleep is a major contributor to brain fog,” she explains. For example, if you have a significant amount of caffeine in the late afternoon or evening, it will negatively impact how much deep sleep you get. “It’s best to steer clear of caffeine within six hours of bedtime,” she says. “If you want an evening beverage, consider those without caffeine, like caffeine-free herbal tea. Or try tart cherry juice—it contains melatonin, which may enhance sleep quality.”

Other Habits That Can Impact Brain Fog

Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian based in Miami, Florida, previously explained to Parade that processed food, including processed meats and sugar food or beverages should be avoided. She added that lack of hydration may also contribute to brain fog.

“Being dehydrated can also affect your ability to think clearly and maintain focus. It may cause headaches, lightheadedness, dizziness and reduce your performance (either mentally or physically),” she pointed out.

According to Ehsani, the best food to battle brain fog is salmon. “Fatty fish is a rich source of omega-3 fats, essential vitamins, minerals and a high-quality source of protein,” she said. “My favorite choice is wild Alaska salmon, as it contains omega 3 fatty acids, especially DHA and EPA, which are not found in most other foods. Your body cannot make omega-3s, so you need to consume it from food sources. Wild Alaska salmon also has loads of essential vitamins and minerals including vitamin B12, vitamin D, selenium, zinc, glutamine, calcium and iron.”

Next up: This Is the #1 Food For Brain Fog, According to a Registered Dietician

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