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How to fight covid brain fog with food: tips from a psychiatrist

Brain fog has become one of the most disappointing effects of “long-lasting COVID-19”, which persists for weeks and months after the first symptoms of the coronavirus have passed.

Patients often report difficulty thinking or concentrating. feeling confused or tired or have memory problems It makes them feel uncomfortable trying to get things done at work or at home. which is easy to diagnose

Dr. Uma Naidoo, director of the Nutrition and Lifestyle Psychiatry Department at the hospital. Massachusetts General Hospital in Boston said it was “very annoying because what people find is that they can̵

7;t keep up.”

The case of brain fog turned out to be It’s been “more widespread” in her practice over the past six months. But problems can happen to anyone. Despite having no underlying disease, Naidoo wrote in her book “This Is Your Brain on Food.”

As a prescribing psychiatrist, nutritionist and trained chef She advises patients on how to change their diet to improve their mental health. including relieving melasma in the brain It works because the gut and brain are uniquely connected. They are connected by the vagus nerve, which transmits signals between them, Naidoo said.

when food interacts with the intestines during the digestion process It will affect the brain connections in the gut.

Eating fast food and other inflammation-boosting options, such as feeding the “bad microbes” in the microbiome, helps them take over and prepare the body for inflammation. This may affect his thinking and feelings. she noted

“What I would like for people with COVID-19 symptoms For a long time and with dementia, they should adjust their diet and nutrition to see if it can help,” advises Naidu.

“There is definitely hope… is planning Take those steps slowly and steadily and make them part of your daily lifestyle. So that you can eat good and healthy ingredients.”

Consider these options:

Foods rich in luolin:

Including of fresh peppermint, sage, basil, sweet and spicy peppers, radishes, celery seeds, parsley and artichokes, dried Mexican oregano It’s a little different from regular oregano. It’s one of the best sources.

Research shows that luteolin, a flavonoid Antioxidant and anti-inflammatory There are many properties that help reduce brain fog, Naidoo writes in her book.

This means eating large amounts of fruits, vegetables, and omega-3 fatty acids found in fish, and plant sources like flaxseed, nuts, and olive oil also play a role. Colorful vegetables are especially good because they contain strong anti-inflammatory nutrients. as well as antioxidants and polyphenols.

“Today we view inflammation as the cause of many mental health conditions. And that’s where food is important as well,” Naidu said.

Vitamin C and Folic Acid:

Both were found to be rare in people with chronic fatigue syndrome. So she asked patients with brain fog to include it in their diets. There is a lot of vitamin C in citrus fruits, kiwifruit, and red bell peppers. Folate is found in dark green leafy vegetables such as spinach, salad greens, and kale.

They provide good bacteria that can aid digestion. Shop for fermented foods with live cultures such as kimchi, sauerkraut, and unsweetened plain yogurt.

Studies show that consuming a small amount of coffee — one to two small or medium cups of coffee per day — can help prevent brain fog, Naidoo says. Coffee is rich in polyphenols and antioxidants. Green tea is also highly beneficial for focus and clarity. she added

thinking of creating ‘Brain fog battle dish’ at every meal:

Instead of focusing on food alone. Try to combine several of these options each time you eat. Eat a green salad with colorful vegetables and a dressing with parsley and basil. or fresh lemon and mint Enjoy salmon with a squeeze of lemon juice. Kiwi Fruit Snack

The goal is to be consistent and think of it as a comprehensive plan that you will implement every day. If you choose to eat less nutritious food on a given day. Fix yourself at the next meal, Naidoo suggests. People tend to feel better within two weeks to a month of starting a consistent plan. she added

Be careful about gluten and alcohol:

Naidoo is a big fan of everything in moderation. And she doesn’t want to ruin the ingredients most people consume. That said, she recommends people experiment with how gluten and alcohol affect their brains. When it comes to gluten It may be a matter of limiting it rather than completely quitting it. The source makes the difference, Naidoo said. Eating preservative and well-processed slices of bread from the supermarket can affect a different person than a freshly baked sourdough loaf from a bakery. local rye

If a glass of wine makes your brain fog up more. It might be worth drying yourself for a few weeks to see how things change.

Bottom line: “Dietary interventions are very helpful,” Du said, “but they’re not the only ones and they’re not quick and immediate.”

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