When it comes to cognition, many people are plagued by brain fog, feelings of lassitude, and overall sense of BLAH! What many people don't know is how drastically diet and lifestyle can improve these symptoms and help you get back to feeling vibrant and lucid!

Below are my top factors to Boost your Brain!

Eat more fat + Reduce Carbohydrate intake, especially from processed foods and sugar
- Studies show that a diet high in health fats (avocado, coconut oil, grass-fed butter, nuts and seeds) and low in sugar help fight inflammation, a number one cause of brain fog and cognitive decline.
- Aim for 90-120 g of carbohydrate per day as a first goal, with carbohydrates coming from whole food, fibrous sources.
Get more sleep!
- Inadequate sleep will cause a domino effect of health issues including: fatigue, weight gain (from elevated cortisol), irritability, hormonal imbalance, depression, etc!
- Our endocrine system re-sets while we sleep and we burn more fat when we sleep then any other time; adequate sound sleep is a crucial pillar of health.
- Aim for 7-8 hours a night and be sure to turn off blue-light devices at least an hour before bed.
Hydrate
- A 2013 study printed in the Journal of the Clinical Autonomic Research Society reported that dehydration was one of the most common triggers of brain fog.
- Add fruit, herbs, and other flavor enhancers like cucumber to your water to increase electrolytes and help you drink more!
- Aim for drinking at least half of your body weight in fluid oz of water (ie 150# woman needs to drink 75 oz/day)
Fight Inflammation (Eliminate food intolerances)
- Inflammation is a main culprit for brain fog symptoms and robs you of feeling like yourself! Inflammation is also tied to mental disorders like depression, Alzhemier’s disease, dementia and insomnia.
- Eating an array of colorful fruits and vegetables will help increase your intake of anti-oxidants which fight free radical damage and therefor inflammation! Think "eat the rainbow" and ensure at least 4 colors on your plate at each meal
- If you suspect food allergies or intolerances, contact us about the MRT test.
Consider L-theanine!
- L-Theanine is an amino acid and natural treatment alternative for both ADHD and ADD in children and adults and can help address anxiety, insomnia, depression and more.
- L-Theanine increases the production of alpha brain waves, those which promote concentration and state of calm, similar to what we experience in deep meditation
- Purchase today from my supplement dispensary

Carli created WELLNESS BY CARLI to combine her love of real food with her knowledge of functional medicine. These article are to share what she has learned to hopefully help you heal and feel your best!