Struggling to focus? Losing your train of thought mid-sentence? Catching yourself rereading the same line over and over again? These are more than just signs of a busy mind, they could be your brain’s way of crying out for a break.
Many Malaysians today feel mentally foggy, scattered or just not quite there. Blame it on long hours, back-to-back meetings and the never-ending buzz of notifications. This growing issue is called brain fatigue and it’s affecting more of us than we realise.
But here’s the thing: this isn’t just tiredness. This is running on mental fumes.
Given Malaysia’s ranking among the lowest globally for work-life balance, it’s no wonder our minds are overstretched. Unlike physical fatigue that can be fixed with rest, brain fatigue lingers, clouding our thoughts, straining our moods and impacting everything from memory to motivation.
In the short term, you may find it hard to focus, forget simple things or feel unusually irritable. Over time, it can take a serious toll.
Speaking on this, LAC Malaysia Consultant Nutritionist Cynthia Jetan explained that brain fatigue affects mental health, often causing individuals to feel anxious, emotionally overwhelmed and to struggle with sleep.
"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," she said in a statement.
So what’s behind this brain burnout and what can you do to fight back?
1. Digital overload
Endless screen time from doomscrolling to binge-watching keeps your brain in overdrive. The constant stimulation tricks your mind into staying alert, even when it’s running low.
What helps? Dedicate at least 30 minutes a day to screen-free time. That means no phones while eating and no scrolling before bed. Want better sleep? Power down all screens an hour before bedtime.
2. Your diet is draining you
Living on sugar-packed drinks, fast food or caffeine highs? It might be convenient, but it’s bad news for your brain.
"Human brain runs 24/7 so it needs steady, quality fuel. Poor nutrition makes you foggy, moody and unfocused. If you’re already stressed or tired, junk food only makes things worse," she added.
What to eat instead:
- Fatty fish (like salmon) for brain-boosting Omega-3s
- Egg yolks for choline and B vitamins
- Berries rich in antioxidants to protect brain cells
3. Too sedentary = Sluggish brain
Sitting for long hours slows your blood circulation, which means your brain gets less oxygen and fewer nutrients. The result? Mental sluggishness and anxiety.
Small moves that make a big difference: Stretch every hour. Take a walk after meals. Even pacing during phone calls helps keep your brain alert and refreshed.
4. Multitasking is mental sabotage
Think you’re getting more done by juggling multiple tasks? Think again. Multitasking divides your attention and wears out your brain.
Try this instead:
- Focus on one task at a time
- Turn off unnecessary notifications
- Set daily priorities (just 2–3 top tasks)
By the end of the day, you’ll feel clearer and less drained and far more productive.
5. Too busy to eat right
What if eating balanced meals every day feels impossible? Supplements can be your backup plan.
"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," says Cynthia.
She suggests opting for high-quality supplements with ingredients like Omega-3, high in DHA, to support memory, focus, and mood, and ginkgo biloba to support blood flow to the brain.
Also, 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) supports energy production in the brain for better focus and memory, and B vitamins helps turn food into energy that supports brain chemicals like dopamine and serotonin.
Try LAC BSpeed, which combines all these ingredients to fuel your brain. It supports brain functions, protects brain cells, shields against oxidative damage, maintains healthy cell signalling between nerve cells, promotes good blood circulation around the brain, and improves thinking skills and reaction time.
Brain fatigue is real but it’s not unbeatable. With the right habits, better nutrition and time away from screens, you can give your mind the reset it deserves. Because when your brain is firing on all cylinders, life just feels better.