BRAIN FOG: CAUSES, DIAGNOSIS, TREATMENT, AND WHEN TO WORRY
Medically Reviewed by Dr. Sony Sherpa (MBBS) - September 26, 2024
Do you ever feel like you just cannot think straight? Like your brain is in a fog, and you cannot seem to focus or remember things? If so, you may have brain fog.
Brain fog describes a feeling of mental confusion or lack of mental clarity. It can manifest as difficulty concentrating, forgetfulness, and feeling mentally exhausted.
This blog explores the causes of brain fog, when to be concerned, diagnosis, treatment, and ways to manage and improve cognitive function.
What is Brain Fog?
Brain fog is not a medical condition. It is rather a symptom of an underlying issue. It is often described as mental fatigue, confusion, or lack of mental sharpness. It can affect your thinking, memory, and ability to focus on tasks.
Classic brain fog symptoms include[1]:
- Difficulty concentrating
- Getting easily distracted
- Feeling tired, dazed and confused
- Trouble organizing thoughts
- Feeling mentally slow
- Being forgetful
- Trouble remembering words
- Working memory problems
Other symptoms include having difficulty multitasking, making decisions, learning new skills, and having slowed response times. Additionally, there may be a decrease in mental clarity and alertness.
Brain fog can be a temporary issue, lasting a few hours or days, or a chronic problem that persists for weeks or months. It can also vary in severity, with some people experiencing mild brain fog while others may have more severe symptoms.
What Causes Brain Fog?
There are many possible causes contributing to brain fog, including lifestyle factors, medical conditions, and side effects of medications.
Some of the most common causes include:
- Immune System Issues: Inflammation in the brain and body can lead to brain fog. Chronic infections, allergies or other immune system issues can cause this.
- Lack of Physical Activity: Habitual physical activity is fundamental for brain health. When we do not get enough exercise, it can lead to cognitive dysfunction and brain fog.
- Sleep Deprivation: As sleep is the only time the brain cleanses itself, a lack of sleep promotes cognitive impairment and brain fog.
- Hormonal Fluctuations: Menstruation, pregnancy, and menopause may hinder mental clarity and result in poorer memory and concentration.
- Poor Diet: A nutritionally-inadequate diet can lead to micronutrient deficiencies, such as vitamin B12 deficiency, which can cause brain fog.
- Dehydration: Dehydration can cause headaches and pressure buildup caused by fluid retention, which strains the brain and body.
- Stress Exhaustion or Burnout: Burnout contributes to brain fog[2], affecting mental clarity. Burnout is caused by prolonged stress and overworking, leading to emotional, mental, and physical exhaustion. The release of stress hormones can harm brain function over a long period.
- Medications: Some medications that impact the nervous system can present with brain fog as a side effect. Chemo drugs are notorious for inducing brain fog, a condition dubbed 'chemo brain.'
- Aging: Aging promotes a natural and progressive cognitive decline related to hormonal reduction and immune changes. This process can sometimes give rise to signs of brain fog, such as forgetfulness or difficulty concentrating.
Brain fog can also manifest as a symptom of various health conditions, such as:
- Head injuries and trauma
- Attention Deficit Hyperactivity Disorder (ADHD)
- Autoimmune diseases like arthritis or Hashimoto's thyroiditis
- Hypothyroidism
- Digestive disorders such as irritable bowel syndrome
- Cancer
- Stroke
- Heart disease
- Respiratory ailments like COPD
- Diabetes
- Fibromyalgia
- Chronic fatigue syndrome
- Lyme disease and other tick-borne illnesses
- Multiple sclerosis and other nervous system disorders
- Alzheimer's disease and other neurodegenerative diseases like Parkinson’s Disease
- Post-COVID or long haul covid
- Depression
- Chronic anxiety
- Other chronic illnesses
When to Be Concerned About Brain Fog?
It is crucial to differentiate brain fog from aging and disease, especially mental health diseases, neurological conditions, and dementia.[3]
In most cases, brain fog is a temporary issue that can be improved with lifestyle changes. However, if you experience persistent and severe brain fog or other symptoms accompanying it, it is essential to talk to your doctor.
The following symptoms with brain fog might indicate that you have an underlying condition:
- A sudden, long-lasting decline in mental functioning that impacts daily activities
- Momentary consciousness loss
- Speech deficits
- Extreme mood swings or emotional volatility
- Physical movement issues, including tremors, stiffness, inability to balance, or limited mobility
- Blurred vision
- Sudden changes in behavior or personality
- Difficulty performing daily tasks
- Confusion and disorientation
- Breathlessness and dizziness, primarily upon standing
- Seizures, headaches, or severe fatigue
- Persistent abdominal pain
Symptoms like these that impact daily functioning warrant receiving an accurate medical diagnosis and treatment.
How Does Brain Fog Differ From Dementia?
The symptoms of brain fog can seem almost identical to the symptoms of dementia.
Here are some prime differences[4]:
- Dementia is a permanent condition with a progressive onset over several years. Brain fog begins suddenly and is often temporary.
- Those with dementia are unable to perform daily activities. Those with brain fog can struggle from time to time yet are able to function.
- Dementia gives rise to other symptoms, such as issues with visual and spatial processing, delirium, and agitation.[5]
Diagnosing and Treating Brain Fog
There is no definitive test to diagnose brain fog. Severe brain fog coupled with other symptoms usually indicates an underlying medical condition. A doctor will execute a medical examination and history to pinpoint the cause.
A doctor may order blood tests based on the patient's medical history that can help to eliminate underlying health conditions, such as diabetes, cancer, hormone fluctuations, liver and kidney problems, and autoimmunity.[6]
Brain fog resulting from an underlying health condition can be resolved or improved with adequate treatment. Speak to your doctor about treatment options.
The treatment for mild brain fog is usually limited to self-care practices, such as resting, eating well, exercising, and managing stress.
14 Brain Fog Tips for Prevention and Management
The good news is that there are several measures you can implement that may improve cognition and reduce brain fog. Here are some remedies for brain fog to consider[7]:
1. Get Enough Sleep
Sleepless nights hamper memory, learning, and focus and can cause brain fog. Aim for 7-9 hours of sleep per night to help your brain function at its best..
2. Practice Good Sleep Hygiene
In addition to getting enough sleep, it is essential to practice good sleep hygiene. Sleep hygiene includes:
- Avoiding caffeine and electronic devices before bedtime
- Keeping your bedroom dark and cool
- Establishing a regular sleep schedule
3. Exercise Regularly
Daily physical activity is indispensable for brain health. Exercise gets more blood to flow to the brain, reduces inflammation, and can boost cognitive function. Aim for a minimum of 30 minutes of moderate exercise each day.
4. Consume a Balanced Diet
A nutritious diet is essential for optimal brain health. Ensure you get enough essential nutrients, including omega-3 fatty acids, B vitamins, and antioxidants. Avoiding processed foods and sugar can cut out a significant source of inflammation in the body that can contribute to brain fog.
5. Manage Stress
Stress can contribute to brain fog, yet another reason that stress management can improve the quality of life. Stress management could include meditation, yoga, or other relaxation techniques. Find what works best for you and integrate it into your routine.
6. Get Tested for Micronutrient Deficiencies
If you suspect that you may have a micronutrient deficiency, talk to your doctor about getting tested. If you are low in specific vitamins or minerals, your doctor may recommend supplements or dietary changes to help improve your levels.
7. Consider Supplements
There are no supplements or medications for brain fog; however, supplements may help address some of the underlying causes of brain fog, such as nutrient deficiency.
Depending on the underlying cause, nutritional supplements may lower inflammation and improve mental clarity in some individuals.
Supplements that may support cognitive function and reduce brain fog could include omega-3 fatty acids, B vitamins, and antioxidants.
Talk to your doctor before starting any new supplements.
8. Stay Hydrated
Dehydration can contribute to brain fog, so ensure you drink enough water throughout the day. Aim for at least eight glasses of water per day.
9. Consider Cognitive Training
Cognitive training exercises like puzzles and brain games may help improve memory performance and reduce brain fog. Brain teasers can help keep your brain sharp and may improve symptoms of brain fog.
10. Stick to a Routine
Regular routines can aid in performing daily chores while dealing with brain fog. Such routines ensure that crucial tasks are accomplished. Using pen and paper to plan and log daily tasks offers extra memory assistance.[8]
11. Declutter
Maintaining focus can be challenging in a disorganized and clutter-filled environment. Enhancing focus and concentration can be achieved by decluttering and arranging personal possessions.
12. Use Organizational Tools
When approaching daily activities, break them into small manageable segments using organizational tools. Try using auditory reminders like alarms, timers, to-do lists, notes, and calendars to address time management and memory issues. Paper-and-pencil versions of these tools can be more helpful than electronic versions due to the sensory cues provided during writing.
13. Limit Screen Time
Spending all day at an electronic screen can compound symptoms associated with brain fog, such as sleep disturbance, headaches, and eye pressure issues. It may also promote brain inflammation. Try to limit the amount of time spent on electronic devices to lessen the impact. Get outdoors, be physically active and receive natural light and stimulation.[9]
14. Take Breaks to Refresh
Prolonged work without interruption can lead to tiredness and mental burnout. Schedule routine rest periods in your day (a mere ten minutes every couple of hours can significantly help). Furthermore, take a break when you feel overloaded or need to rejuvenate (if feasible).
Conclusion
Brain fog is a common issue that can be caused by a variety of factors. You can improve cognitive function and reduce brain fog by making lifestyle changes, addressing underlying medical conditions, and talking to your doctor.
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