By: Salus Integrative Medicine – Dr. Lisa Mainier, Erie, PA
Many people experience periods of “foggy brain” where focus and concentration feel diminished, energy for thinking is low, and memory seems less sharp. But what causes this cloudy mental state, and what can you do to improve it? At Salus Integrative Medicine in Erie, PA, Dr. Lisa Mainier helps patients address cognitive challenges through integrative, whole-person care that looks beyond symptoms to identify root causes.
What Is Brain Fog?
Brain fog is not a medical diagnosis but rather a description of how you feel when your cognition isn’t as sharp as usual. Common complaints include:
- Trouble focusing or concentrating
- Forgetfulness or poor recall
- Slow thinking or difficulty processing information
- Mental fatigue, even after light tasks
This can be temporary or ongoing, and often has multiple lifestyle, nutritional, and medical contributors.
What Causes Foggy Thinking?
Several factors can contribute to decreased focus and concentration:
- Poor sleep architecture – Inconsistent sleep patterns, sleep apnea, or lack of restorative deep sleep interfere with cognitive performance.
- Nutritional imbalance – Diets high in processed foods and sugar can lead to energy crashes and brain fatigue.
- Inflammation and gut health – Chronic inflammation, food sensitivities, or imbalances in the gut microbiome can affect brain clarity.
- Stress and hormonal changes – Elevated stress hormones or shifts during perimenopause/menopause may impair cognition.
- Sedentary lifestyle – Lack of exercise reduces blood flow and oxygen delivery to the brain.
Lifestyle Approaches to Improve Focus and Cognition
The good news is that many integrative strategies can help restore clarity and energy for thinking:
- Nutrition for Brain Health
- Increase daily intake of vegetables, leafy greens, and colorful produce to provide antioxidants that fight inflammation.
- Choose whole, unprocessed foods and reduce refined sugars to stabilize blood sugar and energy.
- Include omega-3 fatty acids (from salmon, walnuts, chia seeds, or flax) to support brain cell health.
- Prioritize Restorative Sleep
- Keep a consistent sleep schedule.
- Create an environment that supports appropriate sleep architecture—quiet, dark, and cool.
- Limit caffeine and screens before bed to improve REM and deep sleep cycles.
- Support Mind-Body Balance
- Practice stress-reduction techniques like meditation, yoga, or breathing exercises.
- Engage in regular physical activity to boost circulation and oxygen delivery to the brain.
- Consider Integrative Evaluation
An integrative approach looks at hormonal health, nutrient deficiencies, and gut health—all of which can impact cognition. Personalized testing and treatment can uncover hidden contributors to brain fog.
Final Thoughts
If you’re struggling with brain fog, low focus, or mental fatigue, lifestyle changes such as eating more vegetables, reducing processed foods, and improving sleep can make a meaningful difference. At Salus Integrative Medicine in Erie, PA, Dr. Lisa Mainier partners with patients to address the root causes of decreased focus and concentration through integrative strategies tailored to your needs.
To learn more or schedule a consultation, contact me.
Further Reading:
Psychology Today – Integrative Treatment for Brain Fog: psychologytoday.com