The problem of sudden forgetfulness, 'brain fog', how to get rid of it

There is no escape from busyness in life. With the ever-increasing pressure, many times it happens that you enter the house to get something, but forget what to get. Or you cannot remember what you wanted to say in the middle of a conversation. Or you struggle to maintain your attention even on very simple tasks. It is not unusual for this to happen.

This condition is called 'brain fog'. It is not a disease, but a combination of problems, such as attention deficit, forgetfulness, and mental slowness.

Dr. Tharaka, a specialist on BBC One's health and lifestyle morning show Morning Live, highlights this type of mental fog. He also offers four tips for overcoming brain fog.

1. Be kind to yourself

Brain fog can happen to anyone, says Dr. Tharaka. It's not a personal failing. It's not that you can't handle something or a situation. This is how the brain communicates its fatigue. It can be said to be a signal that the brain is tired and under excessive stress.

Brain fog is temporary. It's perfectly normal to take it easy, delegate tasks, or ask for help when needed. If your anxiety persists, you should definitely seek medical advice, says Tharaka.

2. Create a routine

Creating a specific routine for each day reduces the pressure on our brain to make extra decisions. When our day moves in a certain rhythm, the brain doesn't have to constantly think about 'What do I have to do today?' Such predetermined structures help reduce the strain on our memory.

You can create separate morning and evening routines. Even simple tasks like planning out what to wear tomorrow or preparing breakfast in advance can free your mind from the constant hassle of making decisions.

3. take a break

In the rush of work, meetings, social events, shopping, and daily chores, it's hard to understand where time goes. The brain is not given any chance to rest. When you constantly switch from one task to another, your brain doesn't get a chance to 'reset' itself, which increases the risk of brain fog.

Try to take small breaks between each task. Even if it's just for 5-10 minutes—do some light stretching, drink some water, go outside, or sit quietly. These short breaks can be thought of as a mental ‘buffer’. This time allows your mind to reflect on the previous task, release accumulated stress, and prepare yourself for the next task.

4. Use calendars and reminders

Trying to keep track of every appointment, task, or urgent matter quickly leads to mental clutter and increases the tendency to forget. Leave this responsibility to technology. Use calendars and reminders, which will free up extra space in your brain.

You can automatically set up your calendar for tasks that you need to do regularly, such as setting a specific time for lunch every day, setting reminders for paying bills every week, or any other task. This way, you don't have to constantly think about what I need to remember next or what I need to do next or when I need to do this task.

In addition to these daily practical techniques, Dr. Tharaka suggests using another strategy to maintain good brain health and increase attention.

SWANS: Mantras for good brain health

Dr. Tharaka says, SWAN helps to eliminate brain fog and keep the mind in the best condition.

S-Sleep: Sleep should not be avoided in any way. Sleep gives the brain time to rest and consolidate memories. Try to sleep for 7 to 9 hours every night.

W-Water: Our bodies are made up of about 60 percent water. Even mild dehydration can reduce focus. So keep water close at hand and sip regularly.

A-Activity: Keeping your body active increases blood flow and oxygen to the brain, which helps you think more clearly. Try short walks, light jogging, or regular stretching.

N-Nutrition: Eat natural and healthy foods instead of processed foods. Choline is very important for brain health. Choline-rich foods like eggs, fish, and nuts help increase attention and focus.

S–Stress: Chronic stress increases the body's levels of the hormone cortisol, which helps you cope with stress but also clouds your thinking. So find ways to reduce stress by engaging in breathing exercises, mindfulness, or hobbies.