Brain Fog - How to Recognize and Get Rid of It
Have you ever had a long day at work and
felt like you couldn’t properly concentrate on anything by the time you
got home? It’s safe to assume that everyone had this kind of experience
at some point in their lives. This state of mental exhaustion and
‘clouded consciousness’ is called brain fog.
Many long-haul Covid-19 patients reported
dealing with persistent brain fog for weeks or months after technically
recovering from the infection. While it’s unfortunate that more people
experience brain fog these days, the context of Covid-19 brought
attention to this otherwise overlooked issue.
Brain fog can be indicative of an underlying health problem. Since brain
fog is not a clinical term, recognizing it can be tricky. Some health
practitioners may even dismiss it as unimportant. However, according to
Dr. Scott Kaiser, the director of cognitive health at the Brain Health
Center in Santa Monica, California, it is a very real condition that
should be addressed. Here is how you can recognize brain fog, why you
may be experiencing it, and how to treat it.
What does brain fog feel like?
As we mentioned, brain fog is a feeling of mental fatigue or fuzziness
that makes it hard to think clearly. The exact way brain fog feels
differs from person to person, but it’s always characterized by a
decline in cognitive functioning.
You may feel like you are not able to do
mental tasks as well as you used to or have difficulty making up your
mind. Other symptoms of brain fog include:
Poor concentration
Forgetfulness
Confusion
Moodiness
Inability to pay attention or focus
Inability to multitask.
The reason it's so important to talk about brain fog, even if it’s
challenging, is that it can be a symptom of another underlying health
issue. Those range from autoimmune diseases like lupus to Alzheimer's
and diabetes. If you have a severe or persistent form of brain fog, it’s
essential that you consult your doctor.
That being said, brain fog can also be the result of everyday habits.
Here are a few of the most common causes.
1. Poor Sleep
Poor sleep quality could interfere with how well your brain functions.
Both REM (the deepest stage of sleep) and non-REM sleep are required to
consolidate and process memories from the day. Irregular sleep time and
wake time, getting less than 7-8 hours of sleep a night, or blue light
exposure before bed disrupt that process and affect memory
consolidation.
2. Nutritional deficiencies and food sensitivities
Vitamin B12 contributes to the synthesis of red blood cells and the
maintenance of your central nervous system. Therefore, a deficiency in
B12 is sure to impair your energy levels and elicit a feeling of
fatigue. Other nutritional deficiencies associated with brain fog are
low iron, magnesium, and vitamin D. Your doctor can check all of these
through a blood test.
What Is Brain Fog - 6 Common Causes confused woman
Another diet-related cause of brain fog is
an unidentified food sensitivity. A recent study linked sensitivity to
gluten with brain fog. There is little research on why gluten affects
the nervous system. “This may happen because gluten alters gut function,
and changes in the gut microbiome affect cognitive centers in the brain
and ultimately affect brain function,” explained neuropsychologist
Sanam Hafeez.
3. Stress
Life can be hectic at times. Long work hours, parenting, anxiety, worry,
and other types of mental pressure can have a big effect on brain
function. The body diverts energy away from its typical functions and
towards the stressor, and you end up feeling foggy and unable to focus
on anything else.
Learning to reduce your stress with techniques like meditation,
exercise, and self-care may help clear your mind.
4. Hormonal Changes
The inability to concentrate is a known sign of both menopause and
andropause. Hormonal changes in your body directly influence the brain.
Estrogen levels contribute to memory and other brain processes, so when
estrogen levels drop, occasional lapses in various brain functions can
occur. This explains why brain fog is so common in pregnant women, too.
5. Medication
Certain medications - both prescription and
over-the-counter - are known to cause brain fog as a side effect.
Sleeping pills and benzodiazepines, which are often prescribed to help
with anxiety, are particularly likely to generate brain fog. If you have
recently started a new medication and experience brain fog, you may
need to change the dose or opt for a different treatment altogether.
Always tell your doctor about all the medications you take, including
over-the-counter ones.
6. Covid-19
Research suggests that 50 to 80 percent of people who recover from
COVID-19 experience at least some lingering after-effects 3 months after
infection. Brain fog is one of the most common lingering symptoms of
long-haul Covid-19.
More research needs to be done on the effects of COVID-19 on the brain,
but the condition likely occurs due to inflammation in the blood vessels
that ‘feed’ the brain. If you’re experiencing ‘Covid brain fog,’
there’s a good chance it isn’t the only symptom you’re still feeling.
The virus attacks more than one system at a time, including the brain,
which may explain the variety of symptoms seen in Covid-19 patients,
such as nausea, loss of taste or smell, heart damage, and brain fog.
How to Treat Brain Fog
Due to the fact that the causes of brain disease are so diverse, the
treatment will very much depend on the cause. Health experts suggest
starting with the fundamentals of good self-care, including getting
enough sleep, maintaining a healthy diet, exercising regularly, and
lowering your stress levels as much as possible.
In and of itself, brain fog isn't an emergency. However, if it appears
suddenly or is seriously impacting your day-to-day life, make an
appointment to see a healthcare provider. If lifestyle changes haven’t
helped, your doctor may want to run some additional tests to rule out
any of the underlying issues mentioned above.
Finally, probably the most fun way to combat brain fog is puzzles,
quizzes, and brainteasers, which you can find on our site in abundance!