Answer:

The fatigue, brain fog, and difficulty concentrating that you describe can stem from various factors, including mental strain, irregular lifestyle, poor sleep, nutritional deficiencies, poor cerebral circulation, or underlying medical conditions. A common culprit is poor sleep quality. Many people believe that simply sleeping 7-8 hours is sufficient, but sleeping at the right time and achieving deep sleep are crucial for brain restoration. Staying up late, using electronic devices before bed, or waking up frequently during the night prevents the brain from resting properly, leading to sluggishness the following day.

Poor blood circulation to the brain can also contribute to reduced concentration, causing dull headaches and mild dizziness. This often occurs in individuals with sedentary lifestyles, those who sit for extended periods, or those with cardiovascular problems or low blood pressure.

A diet lacking essential nutrients for the brain, such as B vitamins, omega-3s, choline, iron, or zinc, can also impair nerve cell function, leading to mental fatigue and reduced productivity. Chronic stress can silently damage the nervous system, increasing cortisol levels and directly impacting memory and information processing.

To improve your condition, prioritize establishing a regular sleep schedule. Go to bed before 11 PM, avoid electronic devices for at least 30 minutes before sleep, and maintain consistent daily routines, even on weekends. Incorporate brain-boosting foods into your diet, such as fatty fish like salmon and sardines (rich in omega-3s), eggs, dark leafy greens, nuts, and berries. Stay hydrated and consider adding green tea or ginger tea in the morning for a natural boost in alertness. Supplementing with natural extracts from blueberries and ginkgo biloba can enhance cerebral blood flow, neutralize free radicals, and protect nerve cells.

Engage in at least 20-30 minutes of light exercise daily. Brisk walking, deep breathing exercises, or simple stretches during work breaks can improve blood circulation and oxygen supply to the brain. If these measures don't improve your symptoms within a few weeks, consult a doctor to rule out any neurological, endocrine, or metabolic disorders.

Doctor Hoang Quyet Tien

Medical Information Center

Tam Anh General Hospital, TP HCM