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Several autoimmune diseases are inflammatory conditions. How do you reduce this brain inflammation? Brain fog is a symptom of an inflamed brain.

The brain uses more fluid during exercise, which can cause brain swelling. You can help improve brain health through a healthy diet.

Our immune system protects us from stress. Stressors such as anxiety, quarantine stress and high-intensity exercise show up as increased brain-clustering in our brain, which reduces brain volume. Eating a diet rich in antioxidants and anti-inflammatory nutrients can help reduce the brain-clustering effect of stress.

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Brain Inflammation

But, here are five steps for reducing brain inflammation and ending brain fog:

  1. Make smart physical activities.
    Exercise does more than improve your mood. Studies have also shown movement can reduce brain volume. To improve your brain health, make time for physical activities that lessen stress and build brain health. Focusing on activities such as yoga, meditation and self-care are helpful.
  2. Environmental Issues
    According to Mother Nature Network, your brain needs continuous oxygen and blood to function. Ozone, exposure to sunlight and even exercise can impact brain health.
    Try to keep your bedroom cool and dark. This internal clock regulates blood flow and brain volume. Brain fog believes that too much light and brain activity causes your brain to work too hard. Before exercising, perform a few deep breathing exercises and avoid blue light.
  3. Combine High Temperaturs and Stretches
    If you’ve got a bloated gut or temperature that doesn’t feel comfortable to you, combine symptoms. Stretching can force air into the digestive tract and perhaps loosen up that temporary blockage at your upper intestine. To get those tiny muscles relaxed, use a cool pack to simulate the stretch.
  4. Walk for 2 minutes per day
    Keeping a daily walking habit is important as it can help lower inflammation throughout the body and dampen brain fog. In one study, overweight people with major depression had less brain fog than normal-weight participants.
  5. Drink Fruit and Vegetable Juices
    Recent research published in the Journal of Clinical Endocrinology & Metabolism showed that eating antioxidants and fiber can improve brain health. So, turn those tomatoes and kiwis into nut butter.
    Unlock an experience that’s like having a dietitian, trainer and coach — right at your fingertips. Go Premium for expert guidance and exclusive tools that will help you reach your personal health goals.

Pay Attention to your Mind

What you do with your brain is your key to clearing it. Clear out your brain fog by doing small, targeted workouts, eating foods that support hormone balance (like collagen):

  • smoking cessation (not just cigarettes)
  • meditating

There’s nothing more frustrating than trying to fall asleep at night by lying still, but no matter what I do my mind always seems to feel like it wants to spin out of control. An episode of constipation or some anxious thoughts startle me back into alertness yet, again and I have to figure out how to get my mind off of it before it becomes a major problem.

Brain Inflammation
Patients in Hyperbaric Tank
Source: TBI Therapy

Mindfulness is a strategy, so many people treat it like a meditative technique. But meditation doesn’t have to be complicated. What it does is shift your focus on your present experiences, whenever you notice yourself drifting off again, redirect yourself and start to notice your surroundings again.

Take at least ten minutes and tell your mind that you can be with it during these moments. It’s okay if you startle or even scrunch up your shoulders a little, that’s normal. Pay attention to your breathing, can you feel that more oxygen is coming into your lungs? How about the tingle on your scalp?

Be Present in the Moment

Adopt the feeling of being in the present, notice the breath, feel the sensations in your body. You’ll notice that when you snap out of this downward spiral into an anxious mind you feel more grounded like you can handle anything. Don’t let yourself get stuck in negative emotions.

By paying attention when your mind wanders, you become aware, registered, focussed. As James Clear (author of Atomic Habits) calls this level of awareness:

  • Burning awareness
  • Change your focus from ‘what’ to ‘now’ and watch how your thoughts start to dissipate.

Soon, a stream of pure, undiluted awareness will soon flow, spreading to all parts of your body.

Switch your attention off every once in a while and notice the air going out of your lungs. When it does, notice how your heart starts to ease back in rhythm. If you feel anxious about something your heart will slow and your breath will get shallow.

Notice the sensation of rising and falling tension in your body. Breathe as though you’re laying on the beach and notice what happens as you breathe. Focus on the sensation of rising and falling, and if you’ve been thinking about a future scenario, notice its sensation.

This is the neurological basis for memory, every brain has a store of short-term memories and a store of long-term memories.

Adequate Lubrication

You can help clear unclogged minds and clear this brain fog by drinking more water.

  1. Hydration is the foundation of good health.
  2. Drinking enough water helps pump more nutrients to your brain.
  3. Washed up brain AND Watery MUD = Reduced brain inflammation.
  4. Gut Health, Brain Health and Organ Health = Watery MUD.
  5. Drinking enough water helps balance foundation nutrients in your body.
  6. Decreased blood pressure = Less brain fog.
  7. Vitamin D from sunlight reduces brain inflammation.

However, drinking water naturally contains high levels of magnesium, calcium, sodium, fibre, and amino acids. These proper components of water dissolve foods floating in the water and increase mental clarity.

Water is a natural antidepressant #1. When you drink enough water, you inhibit the re-circulation of brain chemicals that cause inflammation and depression.

Symptoms of Mental Fog

When your symptoms of mental fog set in, you can trick the brain into thinking you just had a bad dream. Pretend for a second that chugging water helped you snap out of a bad dream. It did for me.

Try to replace those negative thoughts with water.

Sydney Chan, the author of The Water Solution.

Patients with migraine, seasonal affective disorder (SAD), depression, dementia, and Alzheimer’s disease experience reduced levels of magnesium in the blood. This happens due to the brain’s overproduction of brain chemicals.

You can help keep these brain chemicals balanced by drinking enough water. Bring more nutrients to your brain when your brain has more water. Products that increase water uptake by the brain include the following.

Hear me out now: Dryness and headaches are natural byproducts of dehydration. Drinking lots of water suddenly will not automatically heal dry mouth and irritated skin.

Yes, drinking too much water can make you pee more. However, if you read the first three reasons above, you will tell me that not drinking enough water has a detrimental effect. Please don’t tell me “I need and deserve to drink more water.” Brain fog is not water’s fault!

Water is essential for many human bodily needs but, there are times you just need to drink water. For instance.

But, Instagram, Facebook, and Tik Tok fatigue are all symptoms of dehydration. You get tired of stories and may need more water.

And, self-care is a great way to relieve brain fog. Establish a self-care routine.

Finally, as my husband puts it, having water on hand for brushing your teeth and flossing is a must. So is sunbathing in the sun.

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A lot of work has gone into bringing you this post. We hope you found it interesting and informative. If you have a question, please ask it in the comments at the foot of this post.

If you don’t have a question you can use the comment to say “Hi”. If you have MS – stay strong and follow the warrior code.

Brain Inflammation of Multiple Sclerosis

Stephen Walker is a blogger who has been living with Multiple Sclerosis or MS since 1994. He devotes a lot of time to researching this dreadful autoimmune disease, looking for answers and possible treatments.

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