Ever feel like your brain isn’t as sharp as it used to be? You think of an idea, and suddenly your mind goes blank. You’re not alone. With long workdays, endless meetings, and non-stop notifications, you and many other Malaysians – are experiencing what’s known as brain fatigue, a mental state where focus, clarity, and motivation take a hit.
WORDS CYNTHIA JETAN
 FEATURED EXPERTCYNTHIA JETAN Consultant Nutritionist LAC Malaysia |
THE TROUBLE WITH BRAIN FATIGUE
Brain fatigue goes deep.
In the short term, it messes with your ability to remember things or carry out simple tasks without feeling overwhelmed. You might find yourself getting annoyed easily and zoning out during conversations because it’s not possible to concentrate!
Left unchecked, brain fatigue can affect everything from productivity to physical health.
- Your mental health is affected. You may feel more anxious and have trouble coping with daily stress.
- Sleep quality is impaired, which over time will affect your entire body.
- Your immune system can weaken, making you fall sick more easily.
- Your digestion is affected, with the brain and gut closely linked, resulting in bloating, poor appetite, or gut imbalances.
WHAT CAN YOU DO ABOUT YOUR BRAIN FATIGUE?
Brain fatigue isn’t the result of being busy all day long. It’s a mix of how we live, eat, work, and rest in this always-on world. Here’s what’s causing it – and what you can do.
#1 Digital Overload
From endless scrolling to backlit screens before bed, your brain barely gets a break. Constant stimulation keeps you wired but mentally tired.
- Block at least 30 minutes of screen-free time daily.
- If you’re the type to eat while watching some videos on your phone, stop. Give your brain uninterrupted time to unwind and rest.
- Take the extra step by shutting out screens at least an hour before bed.
#2 Poor Nutrition = Poor Cognition
Our brain works nonstop, even while we sleep. It needs a steady supply of fuel from the food we eat. The right nutrients keep our brain sharp, focused, and balanced.
But if you feed it junk, you’re likely to end up with brain fog, low mood, and poor concentration.
If you’re already feeling tired, stressed, or mentally drained, poor nutrition can add to the problem and make it harder for your brain to function well.
- Choose fatty fish for Omega-3 fatty acids, eggs — especially the yolk — for choline and B vitamins, and antioxidant-rich berries that protect brain cells from damage caused by free radicals and toxins.
- Go for whole foods like vegetables, fruits, good fats, lean proteins, and whole grains to give your brain what it needs for function — steady energy, essential nutrients, and protection from inflammation.
#3 No Movement, No Brain Battery
Sitting too long slows circulation, which means less oxygen and nutrients are flowing to your brain. Over time, this sluggish circulation contributes to mental fatigue, slower thinking, and even feelings of anxiety.
Fortunately, you don’t need a full workout to get the brain started! Intentional movements can do wonders.
For example:
- Stretch every hour
- Take 10-minute walks after lunch
- Pace during calls
#4 Stop Multitasking
Your brain is not designed to switch rapidly between tasks; it needs a break to reset before you jump into another task.
Over time, multitasking leads to slower thinking, more mistakes, and a shorter attention span.
- Focus on one thing at a time. This is the smarter way to get through the day with less mental burnout!
- Turn off notifications so you’re not easily distracted.
- List down two to three top tasks to complete daily.
You’ll soon realize how much better you feel when it’s time to clock out, instead of your usual oh-so-drained self!
#5 Too Busy to Eat Right?
If you’re finding it hard to get enough nutrients from food alone, the right supplements can help fill the gaps and support your brain and body needs.
Opt for high-quality supplements with ingredients like:
- Omega-3 fatty acids, high in docosahexaenoic acid) DHA, to support memory, focus, and mood
- Ginkgo biloba to support blood flow to the brain
- Phosphatidylserine (PS), a natural fat found in brain cell membranes that helps improve communication between cells to improve mental sharpness, memory recall, and stress-related brain fog
- Acetyl L-carnitine (ALCAR) to support energy production in the brain
- B vitamins
| This article is part of our series on mental wellness. |
