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Preventing Vascular Dementia: What You Must Know Before It’s Too Late

Vikram Kundle on August 5, 2025

Worried about dementia? You’re not alone. Whether you’re noticing early warning signs in yourself or watching a loved one struggle with memory loss and confusion, it’s natural to fear what might come next. But here’s the truth most people never hear: vascular dementia is largely preventable—if you know what to look for and take action early. Taking action early is essential. If you wait for the diagnosis, the process has already been going on for 10-20 years.

In this comprehensive guide, we’ll walk you through:

  • What causes vascular dementia and how it different from Alzheimer’s
  • The silent warning signs you must not ignore
  • The critical lab markers and imaging tests you should be getting
  • Why your blood sugar, insulin, gut health, and sleep quality matter more than you think
  • A practical, proactive roadmap to reduce your risk of dementia starting now

What Is Vascular Dementia?

Vascular dementia is the second most common type of dementia, just behind Alzheimer’s. Unlike Alzheimer’s, which primarily involves beta-amyloid plaques, vascular dementia is caused by poor blood flow to the brain—often due to cardiovascular issues like high blood pressure, diabetes, or stroke.

And here’s the shocking part: up to 44% of dementia cases in people over 80 are directly linked to vascular problems. That means nearly half of those cases might have been avoided.

It should be noted that you can have both vascular and Alzheimer’s at the same time; it doesn’t have to be one or the other. Understanding the difference between vascular dementia and Alzheimer’s can help with more targeted treatment.

Why Neuroplasticity Matters in POTS Recovery

Neuroplasticity is your brain’s ability to change, adapt, and form new connections based on the information it receives. And it can go one of two ways:

  • Positive neuroplasticity creates new, healthy patterns.
  • Negative neuroplasticity reinforces dysfunctional loops that keep your symptoms alive.

When you’re living with POTS, your brain and nervous system have learned to operate in a dysregulated state. You didn’t choose this, but the longer it goes on, the more deeply those patterns get wired in.

This is why surface-level treatments often fail. They don’t address the why. They don’t rewire the brain. And they don’t promote positive neuroplasticity, which is the only way real, long-term healing happens.

The Most Common Misconception: “It’s Just Genetics”

Many people believe that if dementia runs in their family, it’s only a matter of time. But genetics is not destiny. Lifestyle factors like diet, blood sugar stability, inflammation, sleep quality, and gut health can play a much bigger role in your actual risk.

Yes, having a parent or sibling with dementia increases your risk—but the majority of people with dementia do not have a strong genetic predisposition. You often share lifestyle habits, exposures, and diet with family, which makes those elements key targets for vascular dementia prevention.

Early Signs of Vascular Dementia (and When to Worry)

Infographic showing early and concerning signs of vascular dementia, including memory loss, confusion, speech problems, and hallucinations.

Know the signs of vascular dementia

Waiting until dementia symptoms are “bad enough” to take action is a dangerous gamble. The reality is, physiological changes in the brain start 10–20 years before diagnosis.

Subtle early signs of vascular dementia to watch for:

  • Misplacing items more frequently
  • Walking into rooms and forgetting why
  • Trouble recalling recent events or conversations
  • Struggling to follow multi-step instructions
  • Word-finding difficulties in conversation
  • Mild depression, anxiety, or new mood changes

More Concerning Signs (Often Seen Later):

  • Getting lost while driving familiar routes
  • Inability to manage finances or household tasks
  • Hallucinations or delusions
  • Asking the same question repeatedly

The Vascular-Dementia Connection: Why Cardiovascular Health Is Brain Health

 

Think of your brain like a high-performance engine. It needs optimal blood, oxygen, and nutrients to function. When your heart and blood vessels are compromised, your brain suffers. When everything is firing optimally, you feel sharp and clear, and your memory will outlast your physical body. In order to do this the brain needs blood, oxygen, and nutrients to function properly. When your heart and blood vessels are compromised, your brain suffers—slowly and silently.

Vascular dementia risk factors include:

  • High blood pressure
  • Obesity
  • Insulin resistance
  • Diabetes or prediabetes
  • Heart Disease or Coronary Artery Disease
  • Stroke
  • Sleep apnea
  • Sedentary lifestyle

For each risk factor that someone has, the likelihood of developing vascular dementia goes up. 

The Most Overlooked Lab Tests That Predict Your Brain’s Future

 

A visual showing lab tests for fasting insulin, triglycerides, homocysteine, and high-sensitivity C-reactive protein related to brain and inflammation health.

Essential lab markers for understanding metabolic and brain health

If you only rely on basic annual checkups, you’re likely missing critical data that could help you prevent cognitive decline. While there are numerous tests and studies that could be performed, here are the lab markers that matter most:

1. Fasting Blood Sugar

  • Ideal: In the 80s
  • Even “normal” results in the 90s can increase your dementia risk over time.

2. Hemoglobin A1c (HbA1c)

  • Ideal: Around 5.0%
  • “Normal” is often considered anything under 5.7%, but the lower the better. There is no harm in having the number lower, but the higher it is, the greater the risk.

3. Fasting Insulin

  • Ideal: Under 8 (some experts prefer under 5)
  • High fasting insulin is an early sign of insulin resistance. This will usually be off before blood sugar changes.

4. C-Peptide

  • Ideal: Under 2.5
  • Stable marker that reflects insulin sensitivity. The higher the number, the more likely there is insulin resistance.

5. Triglycerides

  • Ideal: Under 75
  • Triglycerides store unused sugar as fat—a hidden marker of metabolic imbalance.

6. Homocysteine

  • Ideal: Between 5 and 8
  • Levels over 10 are associated with vascular damage and higher dementia risk.

7. High-Sensitivity C-Reactive Protein (hs-CRP)

  • Indicates systemic inflammation, a key driver of both heart disease and brain decline.

You may have noticed that many of these recommended lab values are different from what a standard lab considers normal. Remember, standard lab ranges include a lot of sick people and don’t reflect a healthy population.

Don’t Ignore Gut Health: The Brain-Gut Connection Is Real

How does gut health affect the brain? Did you know your gut microbiome can influence your brain health? is a growing area of research. Imbalances in gut bacteria can drive inflammation and cognitive issues, even if digestion feels fine.

What to look for:

  • Gut diversity, beneficial metabolites like butyrate
  • Inflammatory markers like lipopolysaccharide

Can poor sleep cause dementia? Absolutely.

Pro tip: You don’t need diarrhea or constipation to have gut dysfunction. Fatigue, brain fog, anxiety, and autoimmunity are often tied to hidden gut issues.

Imaging: What Your Heart and Brain Are Trying to Tell You

 

1. Coronary Artery Calcium Score (CAC)

  • A CT scan that measures calcified plaque in your arteries
  • Reveals early signs of cardiovascular disease before symptoms appear
  • Suggested starting around age 30 and every 5 years thereafteras long as it’s normal.

2. MRI Brain Scan

  • Look for phrases like

    • “White matter hyperintensities”
    • “Chronic microvascular ischemia”
  • These indicate compromised blood flow to the brain—but are often dismissed as “normal aging.”
  • Even normal imaging doesn’t mean everything is fine; it simply means it didn’t detect what the imaging is made to detect.

Tip: Always ask for a copy of your imaging report—and read it yourself or review it with a specialist. We routinely see these findings on MRIs that other providers have ordered, and patients state no one has ever told them about the findings.

Sleep: The Hidden Key to Preventing Dementia

If you snore, wake up unrefreshed, or feel tired during the day—you might have obstructive sleep apnea. Left untreated, this can raise blood pressure, worsen insulin resistance, and skyrocket your dementia risk.

Why Sleep Matters:
  • It’s when your brain flushes out toxins via the glymphatic system
  • Poor sleep = more inflammation = more cognitive decline

Move More, Think Better: Exercise and Brain Health

Physical activity is one of the most well-researched tools for reducing the risk of all types of dementia—including vascular dementia.

Aim for:
  • 150 minutes per week of moderate cardio
  • Strength training 2-3x/week.
  • Daily walking and stretching to reduce sedentary time

You won’t always feel like exercising, and that’s okay, but keep your focus on why you are doing it. You are doing it to prevent dementia and not necessarily to become insanely ripped. 

Diet and Lifestyle: What You Eat Today Shapes Your Brain Tomorrow

Healthy VS Unhealty Diet

Ultra-processed foods inflame your gut, spike your blood sugar, and damage your cardiovascular system. It’s a recipe for brain decline.

Build Your Plate With:
  • 50% colorful, fiber-rich vegetables
  • 30–35% healthy proteins and fats (grass-fed beef, wild-caught fish, avocado, nuts)
  • 10–15% low-glycemic carbs (berries, legumes)
Avoid:
  • Packaged, processed, microwaveable meals
  • Sugary snacks, sodas, and refined carbs
  • Chronic blood sugar spikes and crashes
  • Fruit juices

Hormones and Stress: The Silent Saboteurs

Low testosterone or estrogen? Chronically stressed? Both of these increase your risk.

  • Hormones play a role in maintaining blood vessel health and brain resilience.
  • Stress, whether emotional or physiological, activates inflammatory responses in the brain, damaging key memory centers like the hippocampus.
  • Chronic stress can also prevent your body from producing sex hormones—testosterone, estrogen, and progesterone—in the appropriate amounts. 

Stress management is not optional—it’s brain-saving.

When was the last time you did something you truly enjoyed? Optimizing health involves getting off the hamster wheel of life and allowing the brain and body time to heal and recover. 

Final Thoughts: It’s Not Just About Getting Old

Watching someone forget your name… forgetting how to drive… or struggling to finish a sentence—these things don’t have to be your future.

Yes, some risk factors are out of your control. But the majority of vascular dementia risk comes from lifestyle choices made day in and day out.

You can start now by asking yourself:
  • How well am I sleeping?
  • Am I eating for blood sugar stability and gut health?
  • When was my last in-depth lab work or brain scan?
  • How often do I move, socialize, laugh, and learn?

The best time to start preventing dementia was 10 years ago. The second best time is today.

Ready to Take Control of Your Brain Health?

At our Peak Brain and Body Concussion treatment center located at 2404 Creel Ln, Suite 101, Wesley Chapel, FL 33544, we specialize in early detection and proactive prevention.

We use advanced diagnostics including laser therapy for brain injury to help support recovery and brain function. Led by Dr. Spencer Zimmerman, also known as Dr. Zimmerman, our team delivers personalized protocols tailored to your unique needs.

Looking for a new treatment for vascular dementia? You don’t have to wait for symptoms to worsen.

👉 Schedule your Brain-Body Insight Session today and take the first step toward preserving your memory and vitality.

ICD-10 Code Note: The vascular dementia ICD 10 code is F01.50 (without behavioral disturbance) and F01.51 (with behavioral disturbance) for clinical reference.

How Can I Improve My Brain Function?

Dr Zimmerman on May 29, 2025

As a trusted clinic for brain health in Tampa, we meet patients every day who are dealing with various neurological issues.

Maybe you’re waking up exhausted, forgetting where you left your keys (again), or struggling to find the right words in conversation. Maybe brain fog symptoms, dizziness, or chronic fatigue have become so common that they’re your new normal.

If that sounds familiar, you’re not alone—and more importantly, you’re not stuck. There are ways to improve brain function, and we’re here to help you uncover what’s missing.

7 Ways To Improve Brain Function

Here are some of the foundational steps you can take:

1. Get Curious About Your Symptoms

The first step toward improving brain function is recognizing that persistent symptoms like:

  • Brain fog

  • Trouble focusing

  • Poor memory

  • Mood swings or irritability

  • Low energy

…can be a result of poor brain health, not necessarily just thyroid, hormones, or gut health. These signals from your brain and body may indicate something deeper impacting cognitive function.

If you’re wondering, “What are the symptoms of poor brain function?”, we offer neurological testing for brain fog at our clinic to help identify the root cause of brain fog and other cognitive challenges.

  • 2. Prioritize Sleep 

Better sleep = better brain. Your brain is constantly working, even while you sleep. In fact, during deep sleep, your brain is busy clearing out waste, consolidating memories, and recharging for the next day.

If you’re not sleeping well, your brain can’t repair, detoxify, or reset. Poor sleep affects memory, focus, and mental clarity.

Here’s how to improve brain function through better sleep:

  • Aim for 7–9 hours per night.

  • Keep a consistent bedtime—even on weekends.

  • Limit screens and blue light at least an hour before bed.

  • Try magnesium or melatonin supplements for brain health under professional guidance.

If you sleep enough but still wake up tired, you’re not alone. We help patients overcome this every day.

3. Feed Your Gut with Healthy Food

If you’re thinking of how to improve brain function naturally, focus on your gut. The food you eat directly impacts cognitive performance and memory.

Reduce or eliminate:

  • Processed foods

  • Excessive sugar

  • Artificial sweeteners

  • Alcohol (especially in the evening)

Feed Your Gut with Healthy Food- peak brain and body

Instead, load up on:

  • Omega-3 for brain health from salmon, flaxseed, walnuts
  • Antioxidants from berries and leafy greens
  • Healthy fats like avocado and olive oil
  • B vitamins for mental energy and focus
  •  

4. Address the Root Causes of Brain Fog

Doing everything right, but still feel foggy? Ask yourself:
“Why is my brain not working properly?”

At Peak Brain and Body, we often uncover hidden causes of decreased brain performance:

  • Past head injuries or concussions

  • Hormonal imbalances

  • Vitamin B12 and D deficiencies

  • Gut issues like dysbiosis

  • Chronic inflammation or autoimmune conditions

We use advanced diagnostics to create a personalized plan for clarity and focus, combining natural brain fog treatment methods with functional neurology to tackle the root cause of brain fog.

5. Don’t Ignore Stress

Chronic stress shrinks the hippocampus, increases inflammation, and disrupts sleep and concentration.

You can’t eliminate all stress, but you can develop healthy stress management for brain health:

  • Breathwork or deep breathing

  • Journaling

  • Support groups

  • Nature walks

  • Art, music, or creative hobbies

Don't Ignore Stress-peak brain and body

Even five minutes a day of intentional stress relief can calm the nervous system and improve brain performance.

6. Movement & Exercises 

How can physical activity improve brain function? By increasing blood flow, supporting neural connections, and releasing dopamine and serotonin.

Simple and effective:

  • Cardio (walking, swimming)

  • Strength training

  • Yoga, dance, or tai chi for coordination

Consistency is key — even 30 minutes a few times a week can significantly enhance mental clarity and energy.

7. Train Your Brain 

Looking for activities that improve brain function? You don’t need apps — your daily habits can sharpen focus.

Try:

  • Learning new skills

  • Crossword puzzles

  • Reading complex material

  • Playing strategy games

  • Socializing and mindfulness

These activities are scientifically proven to boost cognitive health naturally.

In the End: Get the Right Support

At Peak Brain and Body, we believe you. And we believe you can get better.

We’ve helped thousands of patients who had lost hope. People with lingering concussion symptoms, POTS/dysautonomia, autoimmune flares, chronic fatigue, and brain fog symptoms finally found answers when we looked beyond basic labs and connected the dots between the brain and body.

At our clinic, we specialize in complex cases—people who’ve seen multiple doctors, tried every supplement, and still feel off. Through natural brain fog treatment, functional neurology, functional medicine, and peptide therapy, we help our patients get to the root cause of brain fog and reclaim their lives.

Whether you’re struggling with fatigue, memory loss, mood changes, or post-concussion symptoms, know this:

You’re not broken. You’re not imagining it. And you can get better.

If you’re in the Tampa/Wesley Chapel area, we’d love to help. Call 813-838-4005 or request an appointment on our website.

Eat a balanced diet, engage in regular aerobic exercise, sleep well, reduce stress, and stay mentally active. These natural methods promote neurogenesis and boost mental performance over time.

Chronic stress increases cortisol, which can shrink the prefrontal cortex, impairing decision-making and memory. Managing stress is crucial for optimal brain performance.

Yes, certain supplements like omega-3s, vitamin D, and magnesium can support cognitive enhancement, but they should be taken under professional guidance.

Yes, our clinic provides specialized care for patients experiencing brain fog linked to type 2 diabetes or POTS, using a combination of functional medicine and peptide therapy

Tools like Lumosity, Elevate, and BrainHQ use AI-driven training programs to enhance focus, processing speed, and working memory.

The Power of Vitamin D for Brain Health: What You Need to Know

Dr Zimmerman on February 24, 2025

The Power of Vitamin D for Brain Health: What You Need to Know

Vitamin D is routinely associated with bone health and sun exposure, but this sells the benefits of vitamin D far short of what it’s truly capable of. At Peak Brain and Body in Wesley Chapel, our functional medicine experts want you to understand the role of vitamin D for brain fog, mental health, and neurological disorders.

Emerging research continues to link vitamin D levels to cognitive function, mental health, and even neurodegenerative diseases like Alzheimer’s and Parkinson’s. In this article, we will explore the science behind vitamin D’s impact on brain function, mental health, and neurological disorders, as well as the best ways to maintain optimal levels for long-term well-being.

It’s important to understand that vitamin D is powerful, but if it’s used as a stand-alone treatment, then the results are limited. It works best when combined with other strategies like nutrition, cognitive exercises, and rehabilitation for stroke recovery.

A informative diagram showing the impact of Vitamin D on our brain and gut health with other factors.

Vitamin D Impact on Brain Health

Vitamin D and Mental Health: The Scientific Connection

A recent study found that higher levels of vitamin D are associated with improved physical function and a reduction in depressive symptoms. Adults with lower vitamin D levels exhibited more depressive symptoms, and individuals diagnosed with depression had significantly lower intake of vitamin D compared to those without depression.

Vitamin D has also been linked to conditions like anxiety, ADHD, and bipolar disorder. This highlights the importance of adequate vitamin D intake—through diet, supplementation, or sun exposure—for maintaining mental health and vitamin D balance.

How Does Vitamin D Affect Mood?

Vitamin D influences neurotransmitters like serotonin, which plays a key role in mood regulation. Selective serotonin reuptake inhibitors (SSRIs), common medications for depression, work to increase serotonin in the brain. However, selective serotonin reuptake inhibitors’ adverse effects can include weight gain, insomnia, and emotional blunting.

Research suggests that vitamin D may naturally enhance serotonin synthesis, offering a non-pharmaceutical approach to improving mood and reducing depressive symptoms. Unlike medications, vitamin D does not cause serotonin syndrome symptoms, a dangerous condition sometimes triggered by drug interactions.

Beyond serotonin, vitamin D helps regulate inflammatory cytokines, which are often elevated in mood disorders. This makes it a powerful tool for resilience, mental clarity, and brain health.

Vitamin D For Brain Fog and Overall Health

Cognitive decline is one of the biggest fears as people age. Millions live with mild cognitive impairment—often without realizing it. With dementia rates rising, researchers have been investigating how vitamin D influences brain health.

A study on aging rats showed that higher vitamin D levels enhanced hippocampal function, improving memory and learning. These findings support vitamin D’s role in preventing dementia and early symptoms of neurological disorders such as brain fog and memory loss.

Vitamin D and Alzheimer’s Disease

Research indicates that vitamin D may help prevent Alzheimer’s disease by reducing amyloid-beta buildup in the brain. It also increases brain-derived neurotrophic factor (BDNF), which supports neuron survival and improves brain plasticity. For those wondering about the stages of Alzheimer’s, vitamin D may slow progression in the earlier stages by protecting brain cells.

Vitamin D and Parkinson’s Disease

Vitamin D has shown promising neuroprotective effects in Parkinson’s disease. Adequate levels may reduce alpha-synuclein buildup, protect dopamine neurons, and help maintain motor function. Since Parkinson’s disease stages progress differently for everyone, vitamin D may play a supportive role in slowing decline.

Vitamin D and Stroke Recovery

Strokes are a leading cause of disability. Studies show vitamin D supports:

  • Reduced inflammation post-stroke

  • Neuron survival

  • Improved motor function

Optimizing vitamin D levels can improve recovery from stroke, making it an important part of long-term brain rehabilitation strategies.

Vitamin D Deficiency: How Much is Enough?

Many individuals take vitamin D routinely because they’ve heard about the health benefits, but how do you know you are getting enough? This is why testing is essential. The definition of vitamin D deficiency varies among different health organizations, but general guidelines suggest:
  • Deficiency: Below 30 ng/mL
  • Insufficient: 30-50 ng/mL
  • Optimal: 50-75 ng/mL
My personal preference is if someone has immune issues including getting sick frequently, autoimmune disease, or neurodegeneration they should shoot to be on the higher end of 70-80 ng/mL. When we talk about these optimal ranges this is what many in functional medicine are shooting for as we understand traditional values are not meant for optimal health. In traditional medicine, individuals with low vitamin D levels are often prescribed a high-dose regimen, such as 50,000 IU once a week for a few months. Depending on the provider the levels will be rechecked or not, but it’s not something routinely done. It’s crucial to continue monitoring levels since temporary supplementation does not guarantee reaching an optimal level or long-term sufficiency. For ongoing maintenance, many experts recommend daily doses of 2,000-5,000 IU, depending on individual absorption rates, lifestyle factors, and geographic location. Once again, the ongoing dosing should be based off lab values because in our experience there isn’t an exact dose for every individual.

Can You Take Too Much Vitamin D?

Vitamin D toxicity is rare but can occur with extreme supplementation (e.g., 20,000+ IU per day for extended periods). Excess vitamin D leads to hypercalcemia, which can cause kidney stones, nausea, and other complications. This underscores the importance of regularly checking vitamin D levels to determine appropriate dosing.

Maximizing Vitamin D Absorption

1. Get Regular Sun Exposure

Your skin synthesizes vitamin D when exposed to sunlight, making outdoor activity an excellent way to maintain healthy levels. Aim for 10-30 minutes of midday sun exposure on bare skin several times a week, depending on skin type and geographic location. Despite this recommendation, in our experience sun exposure is not enough on its own to get optimal vitamin D levels despite what many claim.

2. Eat Vitamin D-Rich Foods

While it’s difficult to get sufficient vitamin D from food alone, the following sources can help:
  • Fatty fish (salmon, mackerel, sardines)
  • Egg yolks
  • Beef liver
  • Fortified dairy and plant-based milks

3. Take a High-Quality Supplement

Vitamin D3 (cholecalciferol) is the most effective supplement form. We prefer to use liquid or a liposomal form to facilitate absorption. There is some thought that pairing it with vitamin K2 may further enhance benefits, as K2 helps direct calcium to bones and away from arteries. In our experience even without K2, individuals are routinely able to achieve optimal vitamin D levels.

4. Monitor Your Levels

Regular blood testing ensures that you’re not deficient or exceeding safe levels. Individual needs vary, so personalized dosing is key. Initially checking levels every 3 months works best in our experience.

Final Thoughts: The Big Picture on Vitamin D and Brain Health

Vitamin D is more than a bone booster—it’s a powerful protector of brain health and mood. It plays a role in preventing Alzheimer’s, Parkinson’s, depression, and supports functional neurological symptom disorder recovery strategies. While vitamin D alone is not a magic bullet, it plays a crucial role in a comprehensive brain health strategy. Pairing adequate vitamin D intake with a nutrient-rich diet, physical activity, and proper sleep can significantly impact cognitive function and overall well-being.

Key Takeaways:

  • Low vitamin D levels are linked to depression and cognitive decline. 
  • Vitamin D for brain health may help prevent Alzheimer’s and Parkinson’s disease. 
  • Deficiency is common—regular testing and supplementation may be needed.
  • Sun exposure, diet, and supplements can help maintain optimal levels.
  • If you’re concerned about your vitamin D levels, consider getting tested and working with a healthcare professional to develop a personalized strategy for optimal brain health.
  • Here is a video that we did on this topic: Vitamin D Impact on Brain Fog and Health
How to increase serotonin naturally?

You can increase serotonin through regular exercise, exposure to sunlight, a healthy diet rich in tryptophan (like eggs, salmon, nuts), meditation, and quality sleep. In some cases, supplements or prescribed medications may also help.

Serotonin syndrome can be triggered by certain antidepressants (SSRIs, SNRIs, MAOIs), migraine medications (triptans), opioids, and even herbal supplements like St. John’s Wort when combined inappropriately.

Common signs include fatigue:

  • Low mood
  • Bone pain
  • Muscle weakness
  • Frequent illness
  • Slow wound healing
  • Hair loss
  • Back pain
  • Depression
  • Poor immunity
  • Weight gain
  • Brain fog
  • Sleep issues
  • Brittle bones.

Dementia is a general term for a decline in memory and cognitive skills. Alzheimer’s is the most common type of dementia, characterized by progressive brain cell damage affecting memory and thinking.

Conditions like Parkinson’s disease, multiple sclerosis (MS), stroke, cerebellar disorders, vestibular disorders, and peripheral neuropathy can all lead to balance issues.

SSRIs are commonly prescribed to treat depression, anxiety disorders, obsessive-compulsive disorder (OCD), panic disorder, and sometimes post-traumatic stress disorder (PTSD).

Brain Fog Treatment

Webmaster on December 12, 2024

Brain Fog Treatment | Peak Brain and Body | Tampa and Wesley Chapel, FL.

Finding the right brain fog treatment is often frustrating. If you go to a doctor and complain of brain fog symptoms, they’ll often tell you it’s not a big deal, labs are normal, or it’s related to mental health. But, is that really all there is when it comes to brain fog cause? First, let’s establish some basics. 

When you hear the term brain fog, what do you think of?

  • Your brain is running slow and feel like you are in a haze.
  • When having conversations with friends and co-workers you seem to struggle to find the word even though it is right at the tip of your tongue.
  • Maybe you just feel off and not yourself.
  • You catch yourself walking into the kitchen to grab something but when you get there you forget why you went in there to start.

If so, you might be experiencing brain fog, which is a term that refers to the inability to think clearly or you just feel off.

It may persist days, months, or even years until the underlying cause has been identified. Some of these causes occur in an instant, but others you may not think of. Before we dive into what can cause brain fog, I want you to think of brain fog as inflammation, impaired connections or reduced oxygen in the brain impacting function.

HERE ARE FIVE REASONS WHY YOU ARE SUFFERING FROM BRAIN FOG

1. FOOD INTAKE

Have you ever noticed feeling tired and unable to think after eating a meal that contains gluten or dairy? Or You sit down to enjoy a big chicken sandwich and fries at lunch to only want to take a nap 30 minutes later as your brain starts shutting down.

This occurs because eating certain foods creates inflammation. Inflammatory foods lack nutrients we need to be healthy but also may block the absorption of nutrients that your brain needs to function at its best.

Research shows that lack of the following nutrients may result in brain fog : 1

  • Omega 3 fatty acids (DHA)
  • Flavonoids
  • Curcumin
  • B vitamins
  • Vitamin D
  • Choline
  • Vitamins A, C, and E
  • Zinc
  • Selenium
  • Copper
  • Iron
  • Magnesium

While saturated fat has been shown to promote cognitive decline, omega 3 fatty acids help prevent it. So, try eating more fish and less processed red meat.

Here are some other foods to add to your diet to reduce brain fog:

  • Fatty fish
  • Flax seeds
  • Krill
  • Chia seeds
  • Walnuts
  • Unprocessed cocoa
  • Green tea
  • Kiwi
  • Avocado
  • Asparagus
  • Mushrooms
  • Green, leafy vegetables
  • Citrus fruits
  • Oysters

2. GUT INFLAMMATION.

Is your brain fog accompanied by digestive problems like constipation, bloating, diarrhea, or gas? How about dry skin, bad breath, acne, and weight gain around your waist and hips?

If so, that’s a sign of gut inflammation and it’s likely the reason why you are unable to think after eating certain inflammatory foods, such as crackers, pasta, or cheese.

So, why and how does this happen?

It’s because your gut and brain are connected by the vagus nerve, which runs from your brain to the stomach. It brings information to your stomach, but also brings information back to the brain.

When you eat inflammatory foods (gluten, dairy, refined sugars, processed grains, or candy), it causes your gut to send “distress” signals to your brain, affecting your thought process.

However, when your gut is healthy and working properly, it allows you to think more clearly and have better memory recall by properly stimulating the vagus nerve.

Additionally, your gut produces many hormones and neurotransmitters that control weight, appetite, and mood.

  • 85% of serotonin is produced in the gut and is important for happiness
  • Dopamine is responsible for reward and motivation

Here’s how to restore gut health:

  • Eliminate refined sugars and processed foods from your diet (pretzels, crackers candy, soda, packaged snacks, and bread)
  • Avoid gluten, dairy, refined sugars, and grains
  • Supplement with probiotics
  • Eat more fresh fruits and vegetables
  • Focus on eating minimally processed foods
  • Get regular exercise
  • Focus on getting eight hours of sleep each night

3. STRESS

Has a highly stressful conversation with someone immediately made you feel like you forgot how to speak mid-conversation? That’s stress.

Maybe the stress carries with you the rest of the day and you develop a headache, dizziness, or poor concentration.

Research shows that high cortisol, stress chemical, levels shrink parts of the brain that are responsible for learning and memory . It’s also linked to premature brain aging. 2

Having a healthy outlet for stress is important for proper brain function. The old mindset of grin and bear it is detrimental to our brain health.

Here are some ways help with stress and bring down cortisol levels:

  • Exercise regularly
  • Practice breathing exercises
  • Try yoga or meditation
  • Focus on improving your quality of sleep
  • Eat an anti-inflammatory diet
  • Avoid refined sugar and processed foods
  • Use your vacation days

4. INSUFFICIENT QUANTITY OR QUALITY OF SLEEP

Do you feel like you can’t think at all in the morning after a restless night of sleep? Do you find that easy tasks like getting your kid’s backpack ready is impossible?

Maybe when you try to go sleep your mind starts racing and you need Benadryl or melatonin to fall asleep an hour or two later.

Sleep is essential for brain function. During sleep, your brain “cleans” itself by removing toxins and waste that negatively impact cognitive function and help make morning tasks easier. If you don’t sleep this is like the garbage truck not showing up and no one wants that.

Here are some tips for getting better sleep:

  • Set a bedtime routine
  • Sun exposure
  • Go to bed and wake up at the same time daily
  • Reduce exposure to light before bed
  • Keep your room cool and dark
  • Eat a light dinner based around fats and proteins with low carbs
  • Avoid drinking too close to bedtime
  • Limit screen time
  • Blue light filter

5. CONCUSSION

You may think a concussion isn’t a big deal, but did you know that 50 percent of people who suffer a concussion have brain fog years later, even if you don’t have it right away ? 3

A concussion is the most common form of traumatic brain injury. Unfortunately many suffer a concussion but never receive a proper diagnosis or do not know that it can impact them years later.

You can suffer a concussion without hitting your head even from a rapid movement of your head forward and back. Common causes of concussion are car accidents, sports injuries, slips and falls, and blows to the head.

Although the incident might not seem a big deal at the time, some research suggests that nearly 50% will have long-lasting symptoms due to inflammatory changes that occurred when you became injured. 4

Symptoms of a concussion impact cognition, physical, and emotions:

  • Feeling like you’re moving slowly
  • Difficulty concentrating and remembering things
  • Inability to focus
  • Frequent headaches
  • Sensitivity to light and noise
  • Sleep disturbances
  • Balance problems
  • Fatigue
  • Vision changes, fuzzy or blurry vision
  • Anxiety or mood fluctuations

LAST THOUGHTS

So what exactly is brain fog, well it is a description that individuals use when their brain isn’t processing correctly or they are in a haze. At a cellular level this can occur due to inflammation, reduced oxygen, or impaired connections in the brain.

There are many causes of brain fog and we didn’t even cover them all. For beginners, don’t look past the role of nutrition, gut health, stress, sleep, and concussions as contributing factors to brain fog.

It is okay, you are likely overwhelmed at the thought of how many different things may contribute to your brain fog and would like expert help.

You may be wondering how we evaluate and address the cause of your brain fog. We utilize The BMB Method (Brain, Mind, & Body) that has been refined over the past 9 years. This allows us to look where others aren’t, as well as view each person as an individual by:

  • Evaluating the brain looking at function using eye movements, balance, and brain waves.
  • Evaluating the mind reviewing past traumas and the subconscious programming that prevents you from success in life.
  • Identifying how the different systems in the body are functioning using symptoms and lab testing.

By using The BMB Method we are able to provide answers and solutions when other programs have failed. If you are ready to try a new approach to these symptoms that are robbing you of your life then request your health strategy session today.

CITATIONS

  1. Gómez-Pinilla F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews. Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421
  2. Hiploylee, C., Dufort, P. A., Davis, H. S., Wennberg, R. A., Tartaglia, M. C., Mikulis, D., Hazrati, L. N., & Tator, C. H. (2017). Longitudinal Study of Postconcussion Syndrome: Not Everyone Recovers. Journal of Neurotrauma, 34(8), 1511–1523. https://doi.org/10.1089/neu.2016.4677
  3. Theadom, A., Parag, V., Dowell, T., McPherson, K., Starkey, N., Barker-Collo, S., … BIONIC Research Group (2016). Persistent problems 1 year after mild traumatic brain injury: a longitudinal population study in New Zealand. The British journal of general practice : the journal of the Royal College of General Practitioners, 66(642), e16–e23. https://doi:10.3399/bjgp16X683161

 

Brain fog is not a medical diagnosis but a term used to describe feeling mentally cloudy, forgetful, or unable to concentrate. It often feels like your brain is “running slow” and can affect memory, focus, and daily performance.

Brain fog symptoms may include poor concentration, slow thinking, forgetfulness, difficulty finding words, fatigue, headaches, and lack of mental clarity. These symptoms can vary in intensity and duration.

There are several brain fog causes, including:

  • Nutrient deficiencies
  • Gut inflammation
  • High stress and elevated cortisol
  • Poor sleep quality
  • Concussion or head trauma
    Underlying health conditions such as thyroid problems, autoimmune disorders, or chronic inflammation may also contribute.

The best brain fog treatment is to find out what’s driving it in the first place. For some, that means improving diet and gut health. For others, it might be better stress management, better sleep, or targeted therapies after a concussion. A personalized approach works best, since brain fog can have several underlying causes.

Yes. Many people develop long-term brain fog symptoms after a concussion, which is why proper concussion treatment is important.

Our brain fog treatment center in Tampa and Wesley Chapel helps people identify what’s behind their symptoms and create a personalized recovery plan.

Clearing Up the Confusion: Brain Fog vs Dissociation

Webmaster on December 12, 2024

Have you ever had a day where your brain feels like it’s wrapped in a fluffy cloud, making it hard to think or remember things? That’s called brain fog. Or, have you felt like you’re watching yourself from outside your body like you’re in a movie? That feeling is known as dissociation. Both can make you feel pretty strange, but they’re not quite the same. Let’s dive into the differences between brain fog vs dissociation and understand them better.

What is Brain Fog vs Dissociation?

Imagine trying to see through a thick fog where everything looks blurry. Brain fog is kind of like that, but it happens in your mind. It can make you feel confused, forgetful, and like your thoughts are slow. You might have trouble focusing on homework or remembering what you were supposed to do. Brain fog is like your brain is in slow-motion mode.

What Causes Brain Fog?

  • Not enough sleep: Just like your phone needs to be charged, your brain needs enough sleep to work well.
  • Eating habits: Eating too much junk food and not enough healthy food can make your brain feel sluggish.
  • Stress: Worrying too much about stuff can tire your brain out.
  • Being sick: Sometimes, when you’re not feeling well, your brain can also feel sick.

What is Dissociation, specifically?

Dissociation is when you feel disconnected from yourself or the world around you. It’s like you’re there, but not fully there. You might feel like you’re watching yourself from outside your body or like things around you aren’t real. It’s a way your mind tries to protect you from stress or bad feelings by “checking out” for a bit.

What Causes Dissociation?

  • Too much stress or anxiety: When things get really overwhelming, your brain might use dissociation as a way to escape from feeling too much all at once.
  • Traumatic experiences: After something really scary or hurtful, your mind might try to dissociate to help you deal with the pain.
  • Not enough connection: Feeling very lonely or disconnected from people can also lead to feelings of dissociation.

So, Is Brain Fog a Form of Dissociation?

Even though they might feel a bit similar because both can make you feel “not there,” brain fog vs dissociation are, in fact, different. Brain fog is more about feeling confused and slow because of things like lack of sleep or poor diet. Dissociation is more about feeling emotionally or physically disconnected from your surroundings or yourself, often because of stress or trauma.

What Can You Do?

The approaches to brain fog vs dissociation management vary from individual to individual, but some common options are:

If you’re dealing with brain fog:

  • Try to get enough sleep.
  • Eat healthy foods that make your brain happy.
  • Take breaks when you’re feeling stressed.

If you’re experiencing dissociation:

  • It’s important to talk to someone you trust, like a family member, friend, or teacher.
  • Practicing mindfulness or grounding techniques can help, like focusing on your breath or touching something and noticing how it feels.
  • Sometimes, talking to a counselor or therapist can be really helpful.

Brain Fog vs Dissociation: How To Manage

Whether you’re dealing with brain fog or dissociation, remember that your feelings are valid, and there are ways to feel better. Knowing the difference between brain fog vs dissociation can help you find the right approach to clear up the confusion and feel more connected to yourself and the world around you. Always remember, it’s okay to ask for help when you need it.

Do brain fog and dissociation mean to coexist?

Yes, they both may occur under stress or fatigue, but the cause is different.

Is brain fog a psychological condition?

No, it is most often associated with sleeping, stress or diet and not a disorder.

What makes me think that it is dissociation or brain fog?

Brain fog causes confusion and slow thinking; dissociation feels like detachment.

What are the natural ways of curing brain fog?

Get a good sleep, eat good, and deal with stress. Personalized care is proposed in our Integrative Health Clinic.

When should I see a doctor?

If symptoms persist or affect daily life, visit an expert at Peak Brain and Body.

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