The Key to Reduce Fatigue and Brain Fog

anti-inflammatory eating brain fog chronic inflammation fatigue nutrition recovery wellness

Fatigue and brain fog are two of the most common and frustrating after-effects of breast cancer. It’s like walking through a foggy forest while wearing cement boots. But what if I told you there’s a way to lighten that load and clear the path?

Anti-inflammatory eating might be the key you’ve been looking for.

 

What Is Inflammation, and Why Does It Matter?

Inflammation is your body’s natural response to stress, injury, or illness. It’s like a fire alarm going off to protect you. But when the alarm doesn’t shut off—chronic inflammation—it can wreak havoc on your body, contributing to fatigue, brain fog, and even increased risk of recurrence.

Post-breast cancer, your body is already working hard to heal. Your body and mind have been through the wringer, and you're quite possibly dealing with side-effects you weren't prepared for.

But, here's the thing...many of those side-effects mimic those of chronic inflammation, as you can see below. 

 

And so, for me it would make sense that if we can lower inflammation in our body, then perhaps we could also minimize side-effects from treatment and medications AND possibly lower our risk of recurrence!

FACT: Inflammation IS THE ROOT CAUSE OF ALL SERIOUS DISEASE (including cancer, diabetes, heart disease, auto-immune disease etc etc etc)...

That's why, as a health coach who specializes in helping breast cancer survivors to get their energy and life back, I focus on lowering inflammation...not just with food, but also, lowering stress and prioritizing self-care (and the way we talk to ourselves!) ...all of which can, yep, you guessed it...affect how inflamed our body is. 

So, let's take a look at a few foods that can help (and a few that can hurt)...that you can start implementing this strategy to stay healthy TODAY!

 

Foods That Help (and Hurt):

  • Eat More:
    • Leafy Greens: Spinach, kale, and arugula are packed with antioxidants and help reduce inflammation naturally.
    • Berries: Blueberries, strawberries, and raspberries are like nature’s candy—sweet, satisfying, and loaded with anti-inflammatory properties.
    • Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids, known for their anti-inflammatory effects.
    • Nuts: Almonds, walnuts, and pistachios offer healthy fats and protein to stabilize blood sugar.

  • Eat Less:
    • Refined Sugar: Found in sweets, sodas, and processed snacks, sugar spikes inflammation levels.
    • Alcohol: Not only known to cause inflammation, but also a known carcinogen.
    • Processed Foods: Think chips, packaged baked goods, and fast food—all of which contribute to chronic inflammation.
    • Trans Fats: Found in margarine and some fried foods, these are inflammatory culprits.

 

How It Works:

Imagine your body as the most magnificent machine. (I mean, she got you through this, didn't she?) When it’s well-oiled, it runs smoothly. Anti-inflammatory foods act like that oil, reducing the internal “friction” that causes fatigue and brain fog. Here’s how:

  • Stabilizing Blood Sugar: When you eat anti-inflammatory foods, your blood sugar stays more consistent, preventing the crashes that leave you feeling drained.
  • Reducing Oxidative Stress: These foods are rich in antioxidants, which combat free radicals—these are molecules that damage your cells and cause inflammation.
  • Supporting Gut Health: Many anti-inflammatory foods, like leafy greens and berries, promote a healthy gut microbiome, which directly impacts energy and cognitive function.

 

The Emotional Connection:

Beyond the physical benefits, eating anti-inflammatory foods can help you feel more in control. Post-cancer life often feels unpredictable, but nourishing your body is a tangible way to reclaim your power. FEAR HATES ACTION!

 

After I was done with treatment,  I felt trapped in a cycle of fatigue and brain fog. Every day felt like a battle to stay awake and focused. And as I referred back to the over 100 different dietary theories I'd studied when becoming a health coach, way back in 2012...I knew that anti-inflammatory eating, was the way to go...and it was a game-changer.

By making small changes—like swapping protein bars for berries or adding spinach to my sandwich—I started to notice a difference. My energy improved, my mind felt clearer, and I began to feel like
me again.

This isn’t about being perfect. It’s about progress. Especially when there are days that you barely have the energy to take your coat off when you walk in the door, let alone cook a healthy meal from scratch! Right?

One anti-inflammatory meal at a time can lead to real, lasting changes.

 

Here Are Some Simple Tips to Get Started:

  1. Add, Don’t Subtract: Start by adding one anti-inflammatory food to each meal rather than focusing on eliminating foods. For example, toss some spinach into your scrambled eggs or snack on a handful of walnuts.
  2. Plan Ahead: Keep anti-inflammatory staples on hand—like pre-washed greens, frozen berries, and cans of salmon—so they’re easy to grab.
  3. Celebrate Wins: Did you eat an anti-inflammatory breakfast? Celebrate that! Each choice adds up.

 

Closing Thoughts:

Fatigue and brain fog don’t have to define your post-cancer journey. By embracing anti-inflammatory eating, you’re giving your body the tools it needs to heal and thrive. Start small, stay consistent, and remember—progress is the goal.

 

What’s one anti-inflammatory food you’ll add to your day today?

Let me know in the comments below—I’d love to celebrate with you!

 

 

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