Mental Fatigue & Memory

I am increasingly asked these days about natural things that can help with mental fatigue, fog, inability to think clearly and poor memory so I have compiled the following information for you which I hope you find useful.

Remedies which can be applied for these situations are not long term, once the underlying cause has been corrected. As well as remedies there are some simple dietary steps you can follow. Feel free to come by and see me at the Galleria if you have any questions about this or anything else.

Dietary Issues

Try to remember the importance of a well balanced diet. Eating well really will make a difference to your ability to concentrate and help with memory.

While food preparation time may often be limited do not fall into the habit of nourishing your body on a regular basis with high sugar containing snacks and caffeine kicks. Aim to eat wholesome food for the most part - porridge, wholemeal bread, pasta, wholegrain brown rice, baked potatoes and homemade soup all represent good sources of energy for your body and mind. Include lots of fresh vegetables, salads and fruits in the diet as well as protein.

Incorporate more fruit (fresh or dried), nuts and seeds into your snacks rather than opting for the high sugar option. Limit your intake of alcohol and stimulant drinks. Limit your intake of caffeine, which is not that much higher in coffee than tea. Caffeine contributes to nervousness and can disrupt sleep patterns. Always try to have a substantial breakfast, and have at least three meals per day. Have at least eight glasses of water a day, which is also an easy pick-me-up. Many times fatigue is related to thirst and not hunger. So, reach out for water.

Dietary Tips


Lemons: The smell of lemons can induce the feeling of alertness. So, add lemon to lots of your food or drop a slice of lemon in your water.

Apples, nachni, rajma, and broccoli: These foods contain boron, which is responsible for hand-eye co-ordination, attention and short-term memory.
Boron-rich foods also maintain healthy bone and blood-sugar levels.


Foods that are low in glycemic index make you feel energetic for a longer time.

Low-glycemic carbohydrates: Brown rice, sweet potato, nachni, bajra, oats.

High-glycemic carbohydrates should be avoided: Sugar, white bread, rice cakes, wheat crackers, bagel, instant rice, white rice and pasta.


Prunes - they contain twice the antioxidants of most other fruits.

Antioxidant-rich diets disable reactive oxygen molecules linked to memory loss and mental deterioration. They help prevent mood swings. As they are low in glycematic index, they supply energy for a longer time. They are also high in fibre, prevent constipation, maintain blood pressure levels being high in potassium and an excellent source of iron. Low iron causes fatigue.


Oranges, apples, and yogurt - these foods are slow digesting carbohydrates and can supply a steady source of fuel for your body.

Sunflower seeds contain magnesium which helps maintain normal muscle and nerve function, and helps keep heart rhythm steady and bones strong. It is also involved in energy metabolism and protein synthesis.


Bananas: Bananas contain vitamin B6, which is known to build serotonin levels. They contain no fat, and are available everywhere.

Nuts: Walnuts (Kashmiri) are high in antioxidants, omega 3 fatty acids, help prevent ageing, and are excellent sources of vitamin E.

Pistachios (Californian) are low in glycemic index, high in vitamin B and fibre, low in fat and maintain blood sugar levels. Almonds are high in antioxidants and vitamin E.

Supplements, Herbs & Homeopathics

Come and see me for a tailored program to your specific needs. There are some very good things that can be taken to help with mental fatigue and memory, and what is required from person to person will vary considerably.

Best wishes,

Nick Dale
Tel: 9397 9124
Mobile: 0412 596789

I am available at the Galleria from Tuesday to Saturday 9.30am - 5pm and late night shopping on Thursday's. Come by and see me and give me an update on how you are going when you can.




Nick Dale, Naturopath Perth, Morley, Roleystone

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