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Brain Fog Isn’t Your New Normal: How Movement and Nutrition Can Clear the Clouds

  • Writer: Ricky Trigalo
    Ricky Trigalo
  • Jun 4
  • 2 min read

Do you feel like you’re moving through your day in a haze? Can’t focus, forget why you walked into a room, or feel mentally drained by mid-afternoon?

This isn’t your “new normal.” It’s brain fog—and it’s fixable.

A recent review of over 2,700 scientific studies confirmed what many of us in holistic health already see with our clients: movement—at any age and intensity—benefits the brain.


The Science Is Clear: Movement Improves Mental Clarity

✔️ Low to moderate-intensity exercise, such as walking or yoga, supports brain health best 

✔️ Even non-traditional movement—like tai chi, stretching, or dancing—boosts mood and focus 

✔️ Mental improvements can show up in as little as 1 to 3 months


If you’re in perimenopause or postmenopause, this is especially important. Hormonal shifts can increase inflammation, slow down neurotransmitter activity, and drain your mental energy.

But the solution doesn’t have to be complicated. Movement alone improves levels of serotonin, dopamine, and endorphins—your brain’s natural mood lifters.


Brain Fog Isn’t Your New Normal
Brain Fog

Move for Your Mood

The next time you feel foggy or flat, skip the caffeine and try this instead:

  • Take a walk around the block

  • Stretch for 10 minutes

  • Do a 5-minute dance break in your kitchen

There’s no wrong way to move. Just move.



Nutrients That Clear Brain Fog

Your brain doesn’t run on willpower—it runs on nutrients. Here are 5 that make a major difference:


  1. Vitamin D – Boosts serotonin production → Sunlight, fatty fish, mushrooms

  2. Protein – Provides amino acids for neurotransmitters → Eggs, legumes, meats, nuts

  3. Magnesium – Calms the brain and supports GABA and serotonin → Leafy greens, seeds, whole grains

  4. B Vitamins – Vital for energy and mood regulation → Leafy greens, legumes, animal proteins

  5. Omega-3s – Fight brain inflammation and boost clarity → Fatty fish, flaxseeds, walnuts



Final Thoughts

Brain fog isn’t something you have to push through. With the right movement, mindset, and nutrients, clarity can return—naturally.

If you’re ready to support your energy, hormones, and brain health, I’m here to help. Let’s talk.



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