17/07/2025

LYFE THURSDAY | JULY 17, 2025

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o Zoning out, forgetfulness might be signs of fatigued mind Time for brain recharge

E VER feel like your brain is not as sharp as it used to be? You think of an idea, and suddenly your mind goes blank. You are not alone. With long workdays, endless meetings and non-stop notifications, you and many other Malaysians are experiencing what is known as brain fatigue, a mental state where focus, clarity and motivation take a hit. It is not just about being tired. It is about running on empty. And with Malaysia ranking near the bottom for work-life balance globally, it is no surprise why our minds are stretched thin. While physical tiredness wears off after rest, brain fatigue lingers. The huge problem is that 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 is 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.

However, brain fatigue is not the result of being busy all day long. It is a mix of how we live, eat, work and rest in this always-on world. Here are the causes and what you can do:

Poor nutrition can lead to poor cognition.

uninterrupted time to unwind and rest. Take the extra step by shutting out screens at least an hour before bed. cognition Processed, sugar-loaded drinks, caffeine – all these are common foods for the busy working individual. Our brain works non-stop, 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 are likely to end up with brain fog, low mood and poor concentration. And if you are already feeling tired, stressed or mentally drained, poor nutrition can add to the problem and make it harder for your brain to function well. Top picks for better nutrition? Fatty fish for Omega-3, eggs – especially the yolk – for choline and B vitamins, 0 Poor nutrition = Poor

and antioxidant-rich berries that protect brain cells from damage caused by free radicals and toxins. If there is one thing you can do for your brain in terms of nutrition, it is this: whole foods such as vegetables, fruits, good fats, lean proteins and whole grains will give your brain what it needs for function – steady energy, essential nutrients and protection from inflammation. 0 No movement, no brain battery Sitting too long slows circulation. Meaning 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 do not 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 and pace during calls. feel productive, but it scatters your focus and drains your mental energy. 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. Focusing on one thing at a time is the smarter way to get through the day with less mental burnout! Turn off notifications so you are not easily distracted. List down two to three top tasks to complete daily. You will soon realise how much better you feel when it is time to clock out, instead of your usual oh-so-drained self. 0 Too busy to eat right What if eating balanced meals every day feels impossible? Supplements can be your backup plan. Opt for high-quality supplements with ingredients such as Omega-3, high in DHA, to 0 Stop multitasking Multitasking might

Brain fatigue can lead to burnout.

0 Digital overload From endless scrolling to backlit screens before bed, your brain barely gets a break. Constant stimulation keeps you wired, but mentally tired. How to overcome it? Block at least 30 minutes of screen-free time daily. If you are the type to eat while watching some videos on your phone, stop. Give your brain

Multitasking is bad for focus and drains mental energy. support memory, focus and mood – and ginkgo biloba to support blood flow to the brain. Supplements with phosphatidylserine, which is a natural fat found in brain cell membranes that helps improve communication between cells that boost mental sharpness, memory recall and stress-related brain fog, acetyl L-carnitine that supports energy production in the brain for better focus and memory, and B vitamins, which help turn food into energy that supports brain chemicals such as dopamine and serotonin, are good options. Your brain works hard for you. Do the same for it. If you are feeling foggy, slow or tired, that is your cue to pause and pay attention. Think of your brain as your body’s headquarters. If things are not running well up there, it shows up everywhere else in your mood, sleep, immunity and even digestion. Start with one thing – and give your brain the recharge it deserves. The article is contributed by LAC Malaysia consultant nutritionist Cynthia Jetan.

Brain fatigue is the result of over stimulation. – ALL PICS FROM PEXELS