Experiencing brain fog and after meals? Know the reason and ways to fix it

Ever finished a meal only to experience sluggishness and mental fog? While it's tempting to blame a heavy lunch or lack of proper sleep but experiencing a brain fog after meals could be a big red flag. Especially when it happens with one regularly. Now, several health experts are pointing towards blood sugar imbalances and gut health issues as two of the major causes behind this post-meal haze. Let us break down exactly what is happening in our bodies and why it matters.

What is brain fog?
While this is not a medical term, it is, although a very real experience. Sometimes, when one feels like they are having short-term memory lapses, mental fatigue, or even difficulty focusing, as in a general feeling of being “off”, is when it can be termed as brain fog. Occasional brain fog might be normal after a poor sleep or stress, but frequent episodes after eating deserve closer attention.
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Blood sugar spikes and crashes
Especially after consuming a high-carb or low-protein meal, it can cause a rapid spike in insulin. Soon after, if the blood sugar crashes, leaving the brain under-fueled, tired, and foggy.

What can we do?
Make meals with protein and healthy fats to slow sugar absorption. Take a short walk after eating to help stabilize blood sugar levels and boost clarity.

High blood sugar (Hyperglycemia)

Over time, according to the CDC, high blood sugar levels damage blood vessels in the brain, leading to reduced oxygen flow to the brain cells, which in turn leads to memory and thinking problems and eventually vascular dementia. If the brain suffers from chronic stress, it can contribute to mental fog, cognitive decline, and even sluggish thinking.

Could food sensitivities be behind our brain fog?
Feeling bloated and mentally foggy after certain foods? It could be the gut reacting to certain food components, such as:

• Gluten
• Dairy
• Refined oils or additives

These foods are known to trigger inflammation and release cytokines, which can interfere with brain function, leading to that foggy, unfocused feeling.

Can a disrupted gut-brain axis cloud the mind?

The gut and brain are in constant communication with each other. But when there is an imbalance in gut bacteria, this connection becomes inflamed. Toxins in the body, poor gut lining, and harmful bacteria can send inflammatory signals to the brain, which results in persistent brain fog, poor focus, and can even cause mood swings.

How can we prevent brain fog after eating?

• Make it a point to include 30g of protein in the diet
• Take a 10-15-minute walk after eating
• Do not consume seed oil and processed foods
• Eat slowly in a relaxed, parasympathetic state
• Track how meals affect the body with a CGM or glucose test

Does hydration play a role in Brain fog?

Water accounts for 75% of brain mass. Associations may exist between hydration and cognitive performance. Dehydration has negative effects on vigor, esteem-related affect, short-term memory, and attention, while rehydration after water supplementation improved fatigue, TMD, short-term memory, attention, and reaction