MALAISE:

March 23, 2022

“A general feeling of discomfort, illness, or uneasiness whose exact cause is difficult to identify.”

Whether you’ve noticed it in yourself or among those around you, malaise has been popping up everywhere since the onset of the pandemic. It often occurs in conjunction with fatigue that cannot be relieved with proper rest, and onset can be fast or gradual and can persist for quite some time.

Accompanying malaise is often a feeling of brain fog. Do you feel like you’ve had a hard time retaining information lately? …or maybe you’ve been a little more forgetful than usual. Losing your car keys too often? These things can be frustrating and troublesome.

Some causes seem obvious, but sometimes the catalyst might not be so clear. Below is a list of some of the varying reasons for memory impairment/brain fog:

WHAT CAN BE DONE ABOUT THIS VARYING GROUP OF MEMORY INHIBITORS ALSO VARIES GREATLY, BUT LET’S TALK ABOUT SOME BASIC THINGS THAT CAN BE HELPFUL WHEN DEALING WITH FORGETFULNESS.

-Spend time with friends and family

-Get adequate sleep at night

-Learn a new skill

-Eat well

-Get help for persistent depression

-Volunteer

-Stay involved in activities that can help both mind and body

-Follow a daily routine

-Try to make vivid memory associations

-Meditate

-Exercise

BRAIN FOG AND MEMORY ISSUES CAN BE CAUSE BY A NUMBER OF DIFFERENT THINGS, BUT WHERE DOES NUTRITION COME INTO PLAY?

There are some obvious things you can do… eating a plant-heavy diet that is low in processed and inflammatory foods (sugar, dairy, and wheat are the biggest culprits). Instead of always falling back on the same few vegetables and fruits you like best, make sure you are eating a wide variety of fruits, vegetables and beans. Try new things (who knows, you might find a new favorite)! Also, make sure to maintain an active lifestyle, minimize stress as much as possible (not easy, I know), and GET ENOUGH SLEEP!

In addition to all of this, there are some things, mainly herbs, that can help boost your brain power. Some you probably have heard of, but some likely not.

CALAMUS: Improves cognitive function, reduces fogginess and helps with concentration (especially with head trauma patients)

Calamus has also been used to help nonverbal patients with autism.

-Roots can be chewed fresh (1-2 tbsp/day as needed)

-Decoction (1tsp/cup)

-Syrup (1 tsp, 3-4x per day)

-Tincture (1 dropperful as needed)

HOLY BASIL (Tulsi): Helps with brain fog, can speed recovery from head trauma/chronic cannabis overuse, menopause, poor memory, ADD and ADHD.

-Leaves can be used fresh or dried

-Tea, decoction, tincture, fresh juice, poultice, powder, ghee or honey

ROSEMARY: Improves memory. Some studies have shown that even just smelling it can be helpful for Alzheimer’s patients. ***Also important to note, is that a “culinary dose” may be significantly more beneficial than a higher dose… so start adding more rosemary to your dishes!

-Essential oil

-Aromatics

-Fresh/dried leaves

-Tea

-Tincture

BACOPA (sometimes referred to as Brahmi): Helps with memory, cognition, and learning disabilities. It also works as a mild anticonvulsant, antispasmodic, and anxiolytic (anxiety reducer). Bacopa has been effective in children with hyperactivity, has been used to help adults with ADHD to focus with more ease, and is believed to slow the progression of Alzheimer’s.

-tincture (30-50 drops 3-4x per day)

-Tea

***Research your source, and try to find Bacopa that is organically grown …it is a water plant, and can absorb toxins if grown in a commercial setting.

GINKO BALOBA: Has anti-inflammatory properties that help to improve memory and microcirculation in the brain. Significant research has been done on slowing the progression of Alzheimer’s, treating impaired cerebral circulation, and poor memory. It can also be beneficial in recovery from head trauma injuries.

-Tincture

-Standardized extract

**The only evidence of harnessing ginko’s benefits are through using a standardized extract and by taking it as a tincture. It is not water soluble, therefore teas are useless.

RHODIOLA: Prolongs concentration and enhances ability to memorize. Regular use can lead to improvements in learning and memory retention. Rhodiola is also useful in staving off fatigue and anxiety… Which in turn, helps ease the mind and make you more available to focus.

JUNIPER, CACAO, ASHWAGANDHA, LION’S MANE MUSHROOMS, BEETS, AND GOTU KOLA ARE ALSO ALL IMPORTANT TO NOTE, BUT SOME OF THEM HAVE OTHER MORE PRIMARY ROLES, AND SOME OF THEM HAVE CONTRAINDICATIONS TO CONSIDER BEFORE TAKING.

*MEMORY TEA* (Good for memory and cerebral function):

-3oz gotu kola leaf

-2oz skullcap

-2oz linden leaf

-2oz rooibos

-1/2oz rosemary leaf

-1/2oz sage

-2 tsp per cup, steep 5-10 minutes, covered

-2 cups per day

As always, this information is meant only to be informative. 

As with any change to diet, it is important to consult with your doctor before adding any sort of supplement or over-the-counter regimen to avoid complications.  Vitamins, minerals, herbs and other dietary supplements are readily available and may seem harmless, but experts warn not to underestimate the strong effects they can have on the body.  If paired with the wrong prescription medication or medical condition, you could potentially have an adverse reaction.

Also critical to note, is the importance of proper sourcing.  Make sure that, should you decide to incorporate any supplement, you choose a reputable supplier that offers high-quality products. 

References:

“Adaptogens,” by David Winston, RH (AGH) with Steven Maimes

“The Herbal Apothecary,” by JJ Pursell

“Alchemy of Herbs,” by Rosalee de la Foret

www.healthline.com/health/malaise