IS YOUR HEAD IN A FOG? 4 WAYS TO CLEAR THE HAZE
Do you ever feel as if your head is in the clouds? Brain fog due to stress can make it difficult to retain information, remember little details, concentrate, and react quickly. If your mind feels a little sluggish and a bit off, here are some tips to get you feeling like yourself again! Nourish your brain. Did you know what you eat has a direct effect on your brain function? Poor food choices can negatively impact the way your brain works, but fueling it with minerals, antioxidants, and vitamins provides positive brain energy! For example, omega-3 fatty acids, iron, and vitamin B-12 are essential for memory and brain function. Are you eating foods with those nutrients? Focus on getting better sleep. According to the American Sleep Association, between 50–70 million
adults in the U.S. have a sleep disorder, and this could lead to feeling disoriented, sluggish, and mentally foggy the next day. To promote better sleep, here are some tips: • Develop a sleep schedule • Avoid hitting the snooze button • Exercise once a day • Begin dimming artificial light in the early evening • Promote calm evenings • Sleep in the dark • Charge your electrical devices outside of the bedroom Stress less. Stress can make it difficult to form fluid thoughts, concentrate, and become or stay motivated. In fact, when you’re stressed out, you may lose some control over yourself. To reduce your stress and combat brain fog, be realistic about your goals and what you
can handle. Concentrate on just one task at a time; remember to breathe, smile, and laugh; and advocate for a healthy work-life balance. Exercise regularly. According to the Centers for Disease Control and Prevention, getting active is not only good for your muscles, tendons, ligaments, bones, cardiovascular system, and overall health, but it can also work wonders for your cognitive health. It’s been linked to improved memory, reduced depression and anxiety, and better problem-solving. This doesn’t mean you need to be in the gym every day pumping iron! Simply walking, gardening, or swimming is enough to get your heart pumping and endorphins flowing! Being consistent is key. These tips are sure to help you combat brain fog and take care of your body so it can take care of you in the long run!
4 NUTRITIONAL MYTHS DEBUNKED
With access to the internet, social media, and the news, we’re constantly surrounded by information, and it’s hard to tell what we should or shouldn’t do. But when it comes to what we put in our bodies, it's not a good idea to experiment. Let's take a look at some of the most common nutritional myths buzzing around and what makes them dubious! You should avoid high-fat foods. When you visit the supermarket, “fat-free” food options line the shelves. Many people follow a low-fat diet in hopes that it will help them lose weight and maintain optimal health. But, instead of avoiding fat altogether, aiming for a diet balanced with healthy fats is the way to go. In fact, fat provides many benefits, including protecting our organs, promoting proper growth and development, and maintaining cell membranes. Everyone should be gluten-free. For those with celiac disease or a gluten intolerance, avoiding gluten — the protein present in wheat, rye, and barley — is necessary. However, for everyone else, whole-wheat products are beneficial to our diets.
It’s also important to note that when gluten is removed, it’s commonly substituted with refined starches, sugar, and salt.
It’s impossible to eat healthy on a budget. With proper planning and a little extra time spent in the kitchen, nourishing your body doesn’t have to break the bank. By planning meals around sales, shopping seasonally for produce, purchasing frozen fruits and veggies, and sticking to shopping lists, you’ll be off to a good start! Eating after a certain time in the evening is bad. Late-night snacking can surely lead to weight gain or can hinder weight loss efforts, but it’s not because of the time of day. It’s all about how many calories you’ve consumed in the day and why you’re eating. In the evening, it’s more common to get the munchies out of boredom, habit, or craving rather than actual hunger. Don’t let nutritional disinformation get the best of you. Before trying out a new dietary recommendation or altering your routine, always do your research and check with your doctor — you’ll be glad you did!
2 • www.spinerehab.net
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