Could it be: winter blues?
Your brain is very sensitive to light levels. It has the job of coordinating all your body’s activities from digestion, growth and repair, to immune function, as well as your energy levels. For most of our evolution we only had access to sunlight to tell the brain what time of day it was. As a species our energy levels are now entrained to light-dark cycles: we are active and energetic in the daylight and sleepy and resting in the darkness. At the extreme, this manifests as seasonal affective disorder (SAD), a subtype of depression that is triggered by changing light levels. However, research has found seasonal variation in cognitive function in the general population, trending towards being slightly better in the summer. Remarkably, there are also fewer diagnoses of dementia in spring and summer than autumn and winter.
Could it be: overwhelm?
Stress is another factor affecting our mental energy. Your stress response is a full-body experience, affecting every system in your body, including your brain which has many receptors for stress hormones. In the short term, a little bit of stress can actually be motivating and help us to focus. But in the long term those receptors can get a bit ‘burnt out’ from the constant stimulation and it can lead to feelings of overwhelm, fatigue, negativity and cynicism. So finding ways of managing stress is a valuable way of supporting your mental energy.
Could it be: brain fog?
Brain fog is a colloquial, umbrella term for different types of cognitive impairment like difficulty concentrating, poor memory, slow thinking, and confusion. Around 30 per cent of people report experiencing it and it’s more common in women. Because it covers such a broad range of experiences, there are several proposed drivers of brain fog including stress, autoimmune conditions, infection, some medications and medical treatments (such as chemotherapy), hormonal changes and stress. Some data suggests that the composition of the gut microbiome or the health of your gut lining can also contribute to cognitive function.
10 ways to beat mental fatigue
Here’s what can you do to give your brain a little bit of help…
1. Maximise your access to natural daylight
Try taking a 10-minute walk in the morning or, if that doesn’t fit your routine, at lunchtime. Even on a cloudy day this morning light can support brain energy.
2. Make sure you stay topped up with vitamin D
This nutrient plays a range of important brain health roles, including acting as an antioxidant and supporting the nerves that produce dopamine, the neurotransmitter of motivation and reward. It’s incredibly difficult to consume enough vitamin D from diet alone, which is why the NHS recommends that during autumn and winter, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D. People with low levels, or who are at risk of deficiency, such as those with dark skin or who dress modestly, or spend a lot of time indoors, should consider taking a supplement year round.
3. Watch the caffeine
When you are feeling fatigued it is easy to reach for tea, coffee or cola for a bit of a boost. However, at best, this is a temporary plaster. At worst, it could be increasing your fatigue by interfering with your sleep. A morning coffee is fine (and is linked to better overall brain health). However, if you are crawling into bed ‘tired and wired’ you may want to consider switching to decaf or herbal teas in the afternoon.
4. Ensure you are getting enough B vitamins
The B vitamins are so essential to the health of neurones that deficiencies can lead to memory impairments and even dementia. They are found in a wide range of whole foods like wholegrains, legumes, dairy, eggs, meat and fish, as well as fortified cereals. Vegans are at increased risk of B12 deficiency and may benefit from taking a supplement.
5. Drink less alcohol
It’s common for people to unwind with a beer or a glass of wine at the end of a long day, and the occasional drink isn’t too much of a problem. However, not only does alcohol interfere with all of your brain’s signalling chemicals, when it is broken down it forms a toxic chemical that can damage the brain. Alcohol also deprives your brain of B vitamins. Try limiting yourself to 1-2 drinks per drinking occasion, alternate them with water and have several alcohol-free days per week.
6. Prioritise sleep
Your brain produces waste as a normal byproduct of its activity, but when this waste builds up it can impair the ability of nerves to send signals to each other. Your brain does the majority of its daily clean-up tasks during sleep, so try sticking to a regular bedtime and getting off your devices at least an hour before bed to help ensure a good night’s sleep.
7. Eat for motivation
Research has found that the levels of an antioxidant called glutathione in certain areas of the brain can increase motivation. Eating sulphur-rich foods such as vegetables from the cabbage family (e.g. kale, cabbage, radish, broccoli) and onion family (garlic, onions, leeks, chives) has been shown to increase the production of glutathione.
8. Make a list
It sounds simple, but a list is a powerful tool to help manage overwhelm. Without a list your brain has to keep track of numerous tasks of various durations that each require different amounts of effort, but it is difficult for your brain to make those distinctions. When you get all the tasks down on to a piece of paper you can quickly see what needs prioritising, what will only take a minute and what can be delegated or ignored.
9. Support a healthy gut microbiome
The favourite food of your gut bugs is fibre, however 91 per cent of British adults are not meeting the fibre recommendation of 30g per day. Consider switching to the wholegrain versions of bread, rice and pasta and increasing your intake of apples, pears, beans and seeds. Fermented foods like kimchi, sauerkraut, live yogurt and kefir have also been shown to increase the diversity of the gut microbiome when consumed daily.
10. Drink green tea
Polyphenol-rich foods like blueberries, green tea and beans have been shown to improve brain processing speed and memory. Try adding in two cups of green tea per day and a serving of beans and berries a few times a week to up your intake.
Mental fatigue is a common experience with a range of underlying causes. Though there are lots of things you can do to help, if you are struggling with your brain function or mental health and it’s interfering with your quality of life, speak to your GP for advice and support.
