The Importance of Sleep for Brain Health and Cognition

Here are 8 simple, practical ways to beat brain fog that you can start today. 

Brain fog is the frustrating experience of cloudy, slowed thinking. Many of us have experienced it at some point, but if you’re struggling with it regularly, there’s a lot that you can do. Tune in! 

And if you have any additional questions you would like answered in the future, let me know in the comments!

• How to Get Rid of Brain Fog: Your Action Plan: https://drruscio.com/how-to-get-rid-of-brain-fog/ 

• Brain Fog: A Research-Based Guide to Restoring Mental Clarity: https://drruscio.com/brain_fog/ 

• Iron Deficiency Basics: https://drruscio.com/can-low-iron-cause-digestive-issues/ 

• Vitamin B12 Deficiency More Common Than Thought: https://drruscio.com/vitamin-b12-deficiency-more-common-than-thought/ 

• How to Boost Your Health with High Protein Snacks: https://drruscio.com/high-protein-snacks/ 

• Chronic Fatigue with Dr. Jenny Tufenkian: https://drruscio.com/chronic-fatigue-and-viruses/ 

00:00 Intro 

03:35 Iron 

06:28 Vitamin B12 

08:38 Probiotics 

13:14 Hormones 

15:54 Sleep 

19:27 Acetyl-l-carnitine 

22:40 Exercise 

26:31 Protein 

29:07 Forest bathing 

32:15 A great brain fog diet

34:16 The role of chronic infections 

• Understanding the Experience and Impacts of Brain Fog in Chronic Pain: https://pubmed.ncbi.nlm.nih.gov/37441085/ 

• How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature: https://pubmed.ncbi.nlm.nih.gov/36059042/ 

• Associations between Nature Exposure and Health: https://pubmed.ncbi.nlm.nih.gov/33946197/ 

• Spending at least 120 minutes a week in nature is associated with good health and wellbeing: https://pubmed.ncbi.nlm.nih.gov/31197192/ 

• Sleep drives metabolite clearance from the adult brain: https://pubmed.ncbi.nlm.nih.gov/24136970/ 

• Poorer sleep impairs brain health at midlife: https://pubmed.ncbi.nlm.nih.gov/36725955/ 

• Resetting the late timing of 'night owls' has a positive impact on mental health and performance: https://pubmed.ncbi.nlm.nih.gov/31202686/ 

• Exercise training increases size of hippocampus and improves memory: https://pubmed.ncbi.nlm.nih.gov/21282661/  

• Effectiveness of physical activity interventions for improving depression, anxiety and distress: https://pubmed.ncbi.nlm.nih.gov/36796860/  

• The Role of Amino Acids in Neurotransmission and Fluorescent Tools for Their Detection: https://pubmed.ncbi.nlm.nih.gov/32867295/ 

• Long-term dietary protein intake and subjective cognitive decline in US men and women: https://pubmed.ncbi.nlm.nih.gov/34293099/ 

• The misogyny of iron deficiency: https://pubmed.ncbi.nlm.nih.gov/33682094/ 

• Iron treatment normalizes cognitive functioning in young women: https://pubmed.ncbi.nlm.nih.gov/17344500/ 

• How can I get enough iron?: https://www.ncbi.nlm.nih.gov/books/NBK279618/ 

• B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin: https://pubmed.ncbi.nlm.nih.gov/31490017/ 

• Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia: https://pubmed.ncbi.nlm.nih.gov/32206454/

• Vitamin B12 - Health Professional Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h3 

• A Paleolithic Diet with and without Combined Aerobic and Resistance Exercise Increases Functional Brain Responses and Hippocampal Volume in Subjects with Type 2 Diabetes: https://pubmed.ncbi.nlm.nih.gov/29255413/ 

• Hormonal Influences on Cognitive Function: https://pubmed.ncbi.nlm.nih.gov/30914845/ 

• Effect of standardized root extract of ashwagandha ( Withania somnifera) on well-being and sexual performance in adult males: https://pubmed.ncbi.nlm.nih.gov/35873404/ 

• Benefits of Black Cohosh (Cimicifuga racemosa) for Women Health: https://pubmed.ncbi.nlm.nih.gov/35337076/

• Probiotics fortify intestinal barrier function: https://pubmed.ncbi.nlm.nih.gov/37168869/ 

• Probiotic supplementation improved cognitive function in cognitively impaired and healthy older adults: https://pubmed.ncbi.nlm.nih.gov/36529793/  

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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.

Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g 

*Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.