Do you ever wake up with a fuzzy feeling in your head, you can't concentrate on anything, or find your memory just isn't working as it should? You're not alone. 39% of British people said they suffer brain fog on a regular basis in a FutureYou Cambridge study. But why do we get brain fog, and can we do anything to prevent it?您是否曾经以模糊的感觉醒来，您无法专注于任何东西，或者发现记忆无法正常工作？ 你并不孤单。 39％的英国人说，他们在以后的剑桥研究中定期遭受脑雾。 但是，为什么我们会遇到大脑雾，我们可以做任何防止它的呢？

The technical word for brain fog is cognitive impairment. When you have it, you can't think as clearly as you normally can – just as if your brain was actually full of fog. Dr Brennan, a neuroscientist and author, says "Brain fog is different to these short-term disruptions, because it is persistent, occurs regularly and can interfere with the quality of your life, your relationships, and your work". The reality is that no-one knows exactly what causes it, though theories include chemical or blood flow changes in the brain, and low-level inflammation. What we do know are factors that make it worse.大脑雾的技术词是认知障碍。 当您拥有它时，您无法像往常一样清楚地思考 - 就像您的大脑实际上充满了雾一样。 神经科学家和作者布伦南博士说：“大脑雾与这些短期干扰不同，因为它是持久的，定期发生的，并且可能干扰生活质量，人际关系和工作的质量”。 现实是，尽管理论包括大脑的化学或血液流动变化以及低水平的炎症，但没有人确切知道是什么原因引起的。 我们所知道的是使情况变得更糟的因素。

Fatigue, for example, is a key contributor to brain fog, making it hard to stay focused. This is because sleep deficiency can change activity in some parts of the brain, which means processing and recalling detail becomes harder. Pain and anxiety can also contribute to it – they interfere with cognitive speed because they are distracting. There are also medical conditions that can make it worse, like long Covid or autoimmune conditions like lupus disease.例如，疲劳是大脑雾的关键因素，因此很难保持专注。 这是因为睡眠不足可以改变大脑某些部分的活动，这意味着处理和回忆细节变得更加困难。 疼痛和焦虑也会促成它 - 他们会干扰认知速度，因为它们正在分散注意力。 也有一些医疗状况会使情况变得更糟，例如长期或自身免疫性状况（例如狼疮病）。

So, if you're suffering from brain fog, what can you do to fix it? One thing you can do is avoidultra-processed foods(UPFs). Dr Megan Rossi, the founder of TheGutHealth Doctor, told the BBC that "UPFs are often low in essential nutrients like magnesium,omega-3 fatty acidsandiron, all of which are crucial for brain function andmental clarity". Therefore, we should pack our diets withnutrient-richfoods likewhole grains, vegetables and healthy fats. Blueberries are particularly rich inpolyphenolsand have been shown to improve cognitive function and memory in clinical trials.Hydration is also very important.因此，如果您患有大脑雾，您该怎么办才能解决它？ 您可以做的一件事是避免使用超级加工的食物（UPFS）。 肠道健康医生的创始人梅根·罗西（Megan Rossi）博士对英国广播公司（BBC）表示：“ UPFS通常很低，例如镁，omega-3脂肪酸和铁，所有这些营养素对于大脑功能和心理清晰度至关重要''。 因此，我们应该用富含营养的食物（如全谷物，蔬菜和健康脂肪）包装饮食。 蓝莓特别富含多酚，并且已被证明可以改善临床试验中的认知功能和记忆。 水合也非常重要。

So, if you feel a bit foggy, try to get more sleep and consider making some changes to your diet.因此，如果您有些雾气，请尝试获得更多的睡眠，并考虑对饮食进行一些更改。