Although FCS can make it hard to think and focus, you can follow these expert-backed tips for better mental clarity.
Keep Dietary Fats Under 15 Percent of Daily Calories
The primary treatment for FCS is a low-fat diet. Experts recommend limiting fat intake to 10 to 15 percent of your daily calories.
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This works out to less than 20 grams per day for a 2,000 calorie diet, says Dr. Hsi.For reference, 3.5 ounces of ground beef (80 percent lean) has about 19 grams of fat, and 1 tablespoon of butter has about 9 grams of fat.
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It’s also important that you don’t drink alcohol, because it can increase the amount of fats in your bloodstream.
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Such a restrictive diet can cause nutrient deficiencies, so your provider may recommend a few supplements, says Andrea Lowden, MD, a neurologist and epileptologist in private practice Irving, Texas, and an associate professor of clinical sciences at Burnett School of Medicine at TCU. “If approved by a healthcare provider, omega-3 supplements might help support brain health,” says Dr. Lowden. “Ensuring adequate intake of fat-soluble vitamins [vitamins A, D, E, and K] is also important.”
Exercise at Least 2 Hours a Week
Although experts don’t have much evidence specific to FCS and exercise, physical activity plays a vital role in overall cardiovascular and neurological health, says Vanderburg Hanners. The American Heart Association recommends getting at least 150 minutes of moderate-intensity or 75 minutes of vigorous physical activity per week, plus two days of muscle-strengthening activity like lifting weights.
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“Light to moderate physical activity can improve circulation, support better sleep, and boost mood — all of which may help reduce brain fog,” says Lowden.
Sleep 7 to 9 Hours Every Night
For optimal brain function and overall health, experts say that adults should get seven to nine hours of quality sleep each night.
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Even without other FCS factors, sleep deprivation can cause problems with memory, attention, alertness, and thought-processing speed.
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“Poor sleep habits can really affect mental sharpness,” says Lowden. Follow these tips on good sleep habits to help improve your sleep quality:
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- Avoid using electronic devices before bed.
- Create a consistent wind-down routine and sleep schedule.
- Cut off caffeine and alcohol in the hours before bedtime.
- Make your sleep space cozy, dark, and cool.
If you have trouble falling asleep or staying asleep, and you don’t see any improvements after implementing good sleep habits, it’s important to reach out to a healthcare provider to figure out why.
Manage Stress With Mindfulness and Therapy
Chronic stress can change the parts of your brain that handle memory and learning, so managing stress plays a vital role in staying mentally sharp.
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Mindfulness practices and speaking with a therapist can offer benefits for anyone wanting to decrease life stress, says Lowden.Mindfulness means focusing your attention on the present, which rewires your brain for better attention and lowers stress over time. You have plenty of options when it comes to practicing mindfulness, including sitting still for a few minutes each day as you focus on your breathing and the sensations you experience around you.
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Other tips for reducing stress include the following:
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- Take breaks from social media and news.
- Journal about the things that make you feel grateful.
- Connect with your community for extra support.
- Make time for relaxing activities you love.
Mental health professionals can also help with stress management by offering therapies like cognitive behavioral therapy, which retrains the way your brain thinks about stressors.
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“While there is limited guidance for progressive or persistent cognitive symptoms in FCS, individuals experiencing worsening symptoms are encouraged to consult a healthcare professional with expertise in FCS for further evaluation and support,” says Vanderburg Hanners.
