Home Cellular health Long Covid: How to ‘banish’ brain fog – expert provides advice from diet to sleep

Long Covid: How to ‘banish’ brain fog – expert provides advice from diet to sleep


Research from the University of Cambridge reports that a staggering 70% suffered from brain fog. Luckily, leading brain health expert Professor James Goodwin (PhD) shares some simple tips that could alleviate this difficult sign.

Prof Goodwin said: “When the pandemic hit, it was the milder but more common neurological symptoms, including brain fog, that immediately raised concern among physicians specializing in virus-related neurology.

“Covid wreaks havoc through inflammatory responses in the body, which can be so severe that they have detrimental consequences for long-term brain health.”

The expert explained that certain groups of people are at higher risk of suffering from a long-term illness, including the elderly or immunocompromised and those with long-term underlying illnesses.

These effects of Covid expose these groups but also others to the risk of an uncontrolled immune response.

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Unfortunately, this can lead to organ damage, “of most concern to the brain”, he added.

But there’s a lot you can do to “banish” brain fog, ranging from your diet to exercise.

Reduce your calorie intake.

The Science Director of the Brain Health Network advised: “Aim to establish a healthy calorie range to avoid overeating, with a reduction of around 10% recommended.

“This will reduce the production of reactive oxygen species, which lead to inflammation and cell damage.”


Although the professor recommended reducing your calorie intake, you must ensure that your nutrient intake remains the same.

Avoid a sugar rush

While offering yourself sugary snacks might make you crave it, your mitochondria — cellular organelles that produce most of the chemical energy needed to fuel the cell’s biochemical reactions — might not be so happy.

Professor Goodwin: “Surprisingly, certain neurons in the brain can experience a sudden increase in sugar levels and their mitochondria rapidly change shape and structure, which can lead to profound global metabolic changes, such as type 2 diabetes.

“Lowering the intake of refined carbs and sugars takes that strain off our precious mitochondria.”

Regular exercise

The expert said: “It forces your brain cells to generate energy, which is particularly important as we age, due to an incipient loss of mitochondria as we age (one to two percent per year at from middle age).

“Exercise reduces this tendency and may even reverse mitochondrial loss.

“After a period of regular exercise, mitochondria increase in number, capable of generating more energy.”

Visit the sauna

This research-based advice has been found to increase muscle tissue temperature, increasing the efficiency of your mitochondria.

Professor Goodwin recommended opting for 10 to 15 minutes at a time, two to three times a week.

Quality sleep

The professor said: “Hormones such as corticosteroids, which regulate our mitochondria, are extremely sensitive to disruption from poor sleep.

“Relaxation and meditation can also play a role in keeping our mitochondria healthy, by reducing the effects of cortisol, the stress hormone.”

Try essential oils

The latest advice from the expert is also based on “exciting” new research.

He said: “Carvacrol, commonly found in essential oils of thyme, oregano, black cumin and wild bergamot, has been reported to block the entry of the Covid virus and has antiviral properties, anti-inflammatories, antioxidants and immuno-moderators. Properties.”