Brain fog is the feeling of mental sluggishness, often accompanied by difficulty concentrating, forgetfulness, and challenges with staying focused. There are many reasons why brain fog may occur.

Poor sleep is one of the most common triggers, as our brains cannot function optimally without proper rest. Stress and anxiety also play a part, as any mental strain can impair our focus.

Hormonal changes, for example, during perimenopause, menopause, or pregnancy can also be a factor. Brain fog can also happen because of a deficiency in a certain vitamin or mineral, such as iron, magnesium, vitamin B12, or vitamin D.

What we eat has a direct impact on how our brain performs. Diets high in refined sugars and ultra-processed foods can lead to energy spikes and crashes, leaving us feeling sluggish and mentally drained. Skipping meals or relying heavily on caffeine can also worsen this cycle.

On the other hand, a nutrient-dense, balanced diet, rich in healthy fats, fibre, and antioxidants, can support our brain health and help us to feel more alert.

Steady brain fuel in the form of complex carbohydrates such as oats, quinoa, and brown rice, are important to include in our daily diet. It’s always best to include a complex carbohydrate and a good quality protein source as part of the main meal of the day.

Fruits and vegetables, especially leafy greens, and berries, such as blueberries, are packed with antioxidants which help to protect brain health. Hydration is equally important, as even mild dehydration can cause fatigue and affect concentration.

Improving sleep, managing stress, eating well, and keeping hydrated should help with easing brain fog. However, if persistent, it is important to identify the reason for brain fog, and always consult with your doctor if you are concerned.

Ingredients: Serves 4

4 chicken fillets, diced

150g Greek yoghurt

2 cloves garlic, crushed

Juice ½ lemon

1tbsp garam masala

½ tsp turmeric

½ tsp onion salt

Salt & freshly ground black pepper

To serve:

Cooked quinoa

200g leafy greens

½ cucumber, diced

6 radishes, diced

½ red chilli, finely chopped

Coriander and mint leaves, torn

1 lime, quartered

Extra virgin olive oil

Method

1. Make the marinade for the chicken by combining the Greek yoghurt with the garlic, lemon juice, garam masala, turmeric and onion salt. Season with a little salt and pepper and stir to combine.

2. Add the chicken to the marinade. Mix, cover and refrigerate for an hour or overnight.

3. Pre-heat the oven to 190°C/fan 170°C/gas mark 5.

4. Carefully thread the marinaded chicken pieces onto skewers, making eight. Place on a greaseproof paper-lined baking tray and cook in the preheated oven for 30-35 minutes, until the chicken is fully cooked through, turning once during cooking.

5. To serve, divide the cooked quinoa between four plates, along with some leafy greens, cucumber, and radish. Sprinkle over the chopped chilli, coriander, and mint.

Squeeze over the quarter of lime to each plate, and add a little drizzle of the extra virgin olive oil. Toss the salad on the plate to combine. Top with two of the cooked tandoori-style chicken skewers and serve.

Ingredients: Serves 3

For the pudding layer:

200ml milk, of choice

200g blueberries

200g vanilla yoghurt

2tbsp maple syrup

50g whole chia seeds

To serve:

100g vanilla yoghurt

Handful blueberries

Method

1. To make the pudding, add the milk, blueberries, yoghurt, and maple to a blender. Blitz until smooth and transfer to a large bowl. Stir though the chia seeds. Divide between three containers or bowls and refrigerate overnight or for at least 4 hours, and up to 3 days.

2. Before serving, top with another spoonful of yoghurt and some blueberries.