Now that you understand what’s causing your brain fog (if you haven’t read part one of this post, you can see it here), let’s talk about solutions that actually work.

Important mindset shift: Brain fog rarely has a single cause. Most of my patients over 60 are dealing with 2-4 contributing factors. That’s why a comprehensive approach works better than looking for a magic bullet.

Here’s the exact protocol I use with my patients:

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Week 1-2: Assessment & Foundation

Action steps:

Schedule lab work – Request from your doctor:

• Complete thyroid panel (TSH, Free T3, Free T4, thyroid antibodies)
• Vitamin B12 and folate
• Vitamin D
• Iron panel (including ferritin)
• C-reactive protein (inflammation marker)
• Fasting glucose and HbA1c
• Complete metabolic panel

Medication review – Make a complete list of all medications and supplements, then:

• Schedule a medication review with your doctor or pharmacist
• Ask specifically: “Could any of these affect my cognition?”
• Request alternatives if appropriate

Start a brain fog journal – Track daily for 2 weeks:

• Time of day when brain fog is worst
• What you ate in the previous 4 hours
• How you slept the night before
• Stress levels
• Any patterns you notice

Brain-supporting baseline habits to start:

• Drink 8 glasses of water daily (dehydration impairs cognition)
• Eat protein with every meal (stabilizes blood sugar)
• Take a 20-minute walk outdoors daily (increases blood flow to brain)

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Week 3-4: Inflammation Reduction

Action steps:

Implement the Mediterranean-MIND diet (combination of Mediterranean and MIND diets, proven to support cognitive function):

Foods to emphasize:

• Fatty fish (salmon, sardines, mackerel) 3x/week
• Leafy greens daily (spinach, kale, arugula)
• Berries 4x/week (especially blueberries—high in anthocyanins)
• Nuts (especially walnuts) 1 ounce daily
• Olive oil as primary fat
• Beans and legumes 3x/week
• Whole grains instead of refined
• Colorful vegetables at every meal

Foods to minimize:

• Refined sugar and high-fructose corn syrup
• Processed foods and packaged snacks
• Fried foods
• Excessive alcohol (limit to 1 drink/day maximum)
• Red meat (limit to 1x/week)

2. Add anti-inflammatory supplements:

• Turmeric/Curcumin: 500-1000mg daily with black pepper (increases absorption by 2000%)
• Omega-3 fish oil: 2,000mg combined EPA/DHA daily
• Prebiotics or Probiotics (occasionally): 25-50 billion CFU daily for gut-brain health

3. Reduce inflammatory triggers:

• Identify food sensitivities (common culprits: gluten, dairy, sugar)
• Address dental health (gum disease causes systemic inflammation)
• Manage chronic pain proactively

What to expect: Many patients notice 20-30% improvement in mental clarity within 2-3 weeks of reducing inflammation.

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Week 5-6: Sleep Optimization & Nervous System Regulation

Action steps:

1. Implement my “Sleep Sanctuary Protocol”:

3 hours before bed:

• No heavy meals or alcohol
• Dim lights throughout your home
• No intense exercise (gentle yoga is fine)

1 hour before bed:

• Turn off all screens (blue light disrupts melatonin)
• Prepare herbal tea (passionflower + chamomile + lemon balm)
• Practice brain dump journaling (write all worries/to-dos)
• Light stretching or legs-up-the-wall pose

Bedroom optimization:

• Temperature 65-68°F (cooler is better for sleep)
• Complete darkness (blackout curtains or eye mask)
• White noise machine if needed
• Remove electronics

2. Try cognitive behavioral therapy for insomnia (CBT-I) techniques:

• Sleep restriction: Only be in bed when sleeping (no reading, TV, phone)
• Stimulus control: If awake >20 minutes, get up and do something calming
• Sleep schedule consistency: Same bedtime and wake time daily

3. Support your nervous system daily:

• Morning: 10 minutes of meditation or breathwork
• Midday: 5-minute walking break outdoors
• Evening: Gentle restorative yoga or progressive muscle relaxation

Supplements to consider:

• Magnesium glycinate: 400mg before bed
• L-theanine: 200mg in evening (promotes relaxation without sedation)
• Glycine: 3g before bed (improves sleep quality)

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Week 7-8: Cognitive Enhancement & Maintenance

Action steps:

1. Add brain-boosting herbs and supplements:

For memory and focus:

• Bacopa Monnieri: 300mg daily (improves memory formation)
• Lion’s Mane mushroom: 500-1000mg daily (promotes nerve growth factor)
• Ginkgo Biloba: 120-240mg daily (increases blood flow to brain)

For neuroprotection:

• Alpha-lipoic acid: 300-600mg daily (powerful antioxidant)
• Phosphatidylserine: 100mg daily (supports cell membrane health)
• Acetyl-L-carnitine: 500-1000mg daily (energy production in brain cells)

Important: Start supplements one at a time, 3-5 days apart, so you can identify what helps and what doesn’t.

2. Implement cognitive training activities:

Daily brain challenges:

• Learn something new (language, instrument, skill)
• Do puzzles that are challenging but not frustrating
• Read complex material and summarize it
• Practice memory games (but not mindless app games)
• Engage in social activities (conversation is cognitively demanding)

Physical activities that boost cognition:

• Dancing (combines physical movement with cognitive challenge)
• Tai chi or qigong (mind-body coordination)
• Swimming (full-body coordination and breath control)
• Hiking in nature (reduces mental fatigue)

3. Create your sustainable maintenance plan:

Daily non-negotiables:

• 7-9 hours quality sleep
• Protein and produce at every meal
• 30 minutes of movement
• 10 minutes of mindfulness practice
• Adequate hydration

Weekly commitments:

• 3 servings of fatty fish or omega-3 supplementation
• Social engagement activities
• Nature exposure
• Learning something new

Monthly check-ins:

• Reassess brain fog symptoms (use a 1-10 scale)
• Review what’s working and what isn’t
• Adjust protocol as needed

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Advanced Strategies: When Basic Approaches Aren’t Enough

If you’ve completed the 8-week protocol and still have significant brain fog, consider these additional investigations:

1. Test for Heavy Metal Toxicity

• Mercury, lead, and arsenic can accumulate over a lifetime
• Particularly relevant if you have dental amalgams or fish-heavy diet
• Request a heavy metals panel from a functional medicine doctor
• Chelation therapy may be appropriate if levels are high

2. Investigate Mold Exposure

• Mold toxicity (CIRS – Chronic Inflammatory Response Syndrome) causes severe brain fog
• Symptoms: Brain fog, fatigue, sinus issues, headaches that are worse in certain buildings
• Test your home for mold if you suspect exposure
• Work with a mold-literate physician

3. Assess for SIBO or Gut Dysbiosis

• Small intestinal bacterial overgrowth affects brain function via the gut-brain axis
• Symptoms: Brain fog + bloating, gas, irregular bowel movements
• Breath test can diagnose SIBO
• Treatment: Specific antibiotics or herbal antimicrobials + dietary changes

4. Screen for Sleep Apnea

• 30% of women over 60 have undiagnosed sleep apnea
• Causes severe cognitive impairment due to oxygen deprivation
• Home sleep study or in-lab polysomnography
• CPAP therapy can reverse cognitive symptoms within weeks

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Brain Fog vs. Dementia: When Should You Worry?

This is the question keeping you up at night, isn’t it?

Here’s how to tell the difference:

Brain Fog Characteristics:

• Comes and goes (worse at certain times, better at others)
• Responds to sleep, food, stress management
• You’re AWARE it’s happening (you notice and are frustrated by it)
• Doesn’t significantly impact your ability to function independently
• Short-term memory is affected, but long-term memory is intact
• Improves with the interventions in this article

Dementia Warning Signs:

• Progressive and worsening over time
• Affects long-term memory and learned skills
• You may not be aware of the deficits (lack of insight)
• Impacts daily functioning (bills, cooking, driving, safety)
• Getting lost in familiar places
• Personality changes or behavioral issues
• Language problems beyond just word-finding

Reassuring statistics: The vast majority of cognitive complaints in people ages 50+ are NOT dementia. Most are related to:

• Hormonal changes
• Medication effects
• Sleep disorders
• Mood disorders like depression or anxiety
• Nutritional deficiencies

When to see a neurologist of neuropsychologist:

• Progressive memory loss over 6+ months despite interventions
• Changes in personality or judgment
• Difficulty with familiar tasks
• Getting lost in familiar places
• Family members expressing serious concern
• You’re worried enough that it’s affecting your quality of life

Diagnostic tools available:

• Detailed neuropsychological testing (establishes baseline and identifies specific deficits)
• Brain MRI (rules out structural problems)
• PET scans (can detect Alzheimer’s pathology)
• Genetic testing if you have family history

Important reassurance: Early cognitive changes can often be reversed or stabilized, especially when caught early and addressed aggressively with lifestyle interventions.

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Your Brain Fog Action Plan: Start Today

Don’t try to do everything at once. That’s overwhelming and counterproductive.

Here’s your prioritized action plan:

This Week:

1. ✅ Make an appointment with your doctor to discuss brain fog and request comprehensive lab work
2. ✅ Create a complete medication list (including OTC and supplements)
3. ✅ Start a brain fog journal to identify patterns
4. ✅ Implement the sleep sanctuary protocol (see Week 5-6 above)
5. ✅ Begin drinking 8 glasses of water daily

Week 2-4:

1. ✅ Get lab results and address any deficiencies immediately
2. ✅ Complete medication review with doctor
3. ✅ Transition to Mediterranean-MIND diet
4. ✅ Add omega-3 and curcumin supplements
5. ✅ Establish consistent sleep schedule

Week 5-8:

1. ✅ Add cognitive-supporting herbs based on your specific needs
2. ✅ Implement daily cognitive and physical challenges
3. ✅ Establish sustainable maintenance routine
4. ✅ Reassess symptoms and adjust protocol

Month 3+:

1. ✅ Continue core interventions that are working
2. ✅ Consider advanced investigations if needed
3. ✅ Monitor cognitive function monthly
4. ✅ Celebrate improvements!

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The Most Important Thing I Want You to Know

After 15+ years of working with patients experiencing cognitive changes, here’s what I’ve learned:

Brain fog after 50 is not a life sentence. It’s not a sign you’re “past your prime.” And it’s definitely not something you just have to accept.

Your brain is remarkably plastic—meaning it can change, adapt, and heal at any age. The interventions in this article aren’t just about managing symptoms; they’re about optimizing your brain health for the decades ahead.

You deserve to feel sharp, clear, and mentally capable.

Not just for work or caregiving or keeping up with daily tasks—but for your own enjoyment of life. For reading books that engage you. For having interesting conversations. For learning new things. For feeling like yourself.

Brain fog is your body’s way of telling you something needs attention. Listen to it. Investigate it. Address it.

And please, be patient with yourself. Cognitive healing takes time—usually 8-12 weeks to see significant improvement, sometimes longer depending on root causes.

But improvement is possible. I see it happen all the time.

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Resources for Your Brain Health Journey

📚 Recommended Reading:

• “Brain Food: The Surprising Science of Eating for Cognitive Power” by Lisa Mosconi, PhD
• “The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline” by Dale Bredesen, MD
• “Keep Sharp: Build a Better Brain at Any Age” by Sanjay Gupta, MD
• “The Menopause Brain” by Lisa Mosconi, PhD

🌿 Quality Supplement Brands I Trust:

• Thorne Research (pharmaceutical-grade, third-party tested)
• Pure Encapsulations (hypoallergenic, high quality)
• Nordic Naturals (best fish oil)
• Gaia Herbs (quality herbal supplements)
• Host Defense (mushroom supplements, including Lion’s Mane)

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When to Seek Professional Help

Schedule an appointment with your primary care provider if:

• Brain fog has lasted more than 3 months
• It’s significantly impacting your daily functioning
• You have other concerning symptoms (severe fatigue, unexplained weight changes, mood changes)
• You haven’t had comprehensive lab work in the past year
• You’re taking multiple medications

Consider seeing a specialist (neurologist or psychiatrist/psychiatric NP) if:

• Basic interventions haven’t helped after 8-12 weeks
• You have a family history of early dementia
• Your symptoms are progressively worsening
• You’re experiencing other neurological symptoms
• You want comprehensive cognitive testing for peace of mind

Seek immediate evaluation if:

• Sudden onset of severe confusion
• Inability to recognize family members or familiar places
• Loss of consciousness or severe headache
• Slurred speech or facial drooping
• Inability to care for yourself safely

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Final Thoughts: Your Brain’s Best Years May Still Be Ahead

I want to leave you with something hopeful:

Some of the most cognitively vibrant, intellectually engaged, mentally sharp people I know are in their 70s and 80s.

They’re learning new languages, starting businesses, writing books, mastering new technologies, and maintaining incredibly active social and intellectual lives.

What do they have in common?

• They prioritize brain health as much as physical health
• They stay curious and continue learning
• They maintain strong social connections
• They move their bodies regularly
• They eat to nourish, not just to satisfy cravings
• They manage stress proactively
• They sleep well
• They have purpose and meaning in their lives

Brain fog doesn’t have to be your future.

With the right knowledge, tools, and commitment to your cognitive health, you can reclaim—and even enhance—your mental clarity.

Your brain is waiting for you to give it what it needs to thrive.

Start today.

Download Brain Fog Journal here

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About the Author: Inge Bundchen is a Board-Certified Psychiatric Nurse Practitioner with over 15 years of clinical experience specializing in cognitive health, women’s mental wellness, and integrative psychiatry. She holds certifications and/or advanced education in Brain Longevity, Culinary Nutrition, Yoga Therapy, and Meditation instruction. Inge combines evidence-based psychiatric medicine with holistic healing modalities to help patients optimize their mental and cognitive health at every age.

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What brain fog symptoms are you experiencing? Have you identified any patterns or triggers? Share your experience in the comments—your insights might help someone else feel less alone.

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Disclaimer: This article is for educational purposes only and does not constitute medical advice. Brain fog can be a symptom of serious medical conditions that require professional evaluation. Always consult with qualified healthcare providers before starting any new supplements, making medication changes, or implementing significant dietary or lifestyle modifications. If you’re experiencing progressive cognitive decline, sudden confusion, or other concerning neurological symptoms, seek immediate medical evaluation.