Have you ever felt like your mind has gone on a vacation while your body is active and functional?
If yes, you are not alone. Most of us have felt this way at some point in our lives where we won’t be able to think clearly and recall information instantly. In non-clinical terms, this condition is called “brain fog”, though it is not a formal diagnosis. A person experiencing brain fog finds it hard to remember things or use the right words, lacks mental clarity, and faces difficulty in concentrating on the tasks that they do. The great news is that brain fog can be treated easily. This article is penned to educate readers about the 10 effective ways to treat brain fog and enrich brain health. Before learning ways to heal brain fog, let’s understand its meaning, causes, and symptoms.
Brain fog primarily refers to difficulties an individual faces in thinking and memory. It is also known as “clouding of consciousness” or “mental fog.” However, it should be kept in mind that brain fog is not similar or severe when compared to conditions like Alzheimer’s, delirium, or dementia. The key differentiator is that Alzheimer’s, delirium, or dementia affects a person’s functionality, unlike brain fog.
Brain fog is usually a temporary condition, and individuals face mild to moderate cognitive difficulties but not to the extent that they won’t be able to care for themselves.
Various causes are attributed to the development of brain fog, and finding the exact cause helps treat brain fog and enrich brain health effectively. The major yet common causes that a person with brain fog experiences are as follows:
Imbalances in the Limbic System: The limbic system is a part of your brain involved in regulating emotional and behavioural responses. Imbalances occur in the limbic system when a highly stressful event or injury impacts the brain negatively, putting the person at risk of developing brain fog.
Poor Gut Health: Maintaining good gut health is imperative for the proper functioning of our brain. Studies indicate that imbalances in gut bacteria can contribute to brain fog. Consuming antibiotics, sugars, and a low-fibre diet can disrupt your gut’s microbiome and overall health. Eating probiotics (yoghurt) and prebiotics (garlic/onion) can improve gut health.
Perimenopause and Menopause: Brain fog is a common concern for women going through perimenopause and menopause. It often arises due to hormonal fluctuations, particularly in hormones like estrogen and testosterone, which play a crucial role in memory and other cognitive functions. Women may experience symptoms like poor concentration, forgetfulness and occasional confusion.
Pregnancy: Brain fog in pregnant women is called momnesia or pregnancy brain. The hormonal changes that pregnant women face impact the various neurons in the brain, exposing them to memory issues, absent-mindedness and concentration difficulties. These symptoms appear primarily during the first trimester but eventually improve after childbirth.
Leaky Blood-Brain Barriers: MRI scans of patients navigating COVID for a prolonged period of time revealed that damaged blood vessels in their brains were responsible for causing brain fog. The findings of the study were reported after the research was conducted at Trinity College Dublin in Ireland. However, it’s possible to treat brain fog in this case through lifestyle modifications and brain-stimulating exercises.
Polycystic Ovarian Disease (PCOD): Studies reveal that women navigating PCOD are likely to develop brain fog due to elevated levels of luteinising hormones, high testosterone levels, insulin resistance, chronic inflammation, and poor sleep quality.
Hypothyroidism: Individuals with hypothyroidism experience brain fog, as the condition slows down all bodily processes, including the brain and digestive system. Thyroid hormones play a crucial role in contributing to the proper functioning of the brain. If a person is deficient in this hormone, it can lower their ability to concentrate, memorise, and think clearly.
Autoimmune Conditions: Most individuals suffering from autoimmune conditions such as multiple sclerosis, lupus, Hashimoto’s thyroiditis, fibromyalgia, rheumatoid arthritis and celiac disease are likely to develop brain fog.
Stress, Depression and Anxiety: Stress and anxiety can cause brain fog due to the multiple physiological changes that occur in a person’s body, such as increased levels of cortisol, decreased blood flow to the brain, neurotransmitter imbalances (serotonin, dopamine, and norepinephrine), brain inflammation, and disturbed sleep. Managing stress and anxiety, in this case, helps treat brain fog, lowering its symptoms to a large extent.
Attention Deficit Hyperactivity Disorder (ADHD): People with ADHD often struggle with cognitive challenges, including brain fog. ADHD-specific symptoms such as difficulty maintaining focus, short-term memory issues, and disrupted sleep can increase the likelihood of developing mental fogginess. Additionally, co-existing mental health conditions like stress and anxiety can further worsen cognitive functioning.
Role of Nutrition: Nutritional deficiencies can also cause brain fog, especially if a person has low levels of iron, vitamin D, and vitamin B (B1, B2, B6, B9, and B12). Intolerance to certain foods, such as gluten, soy, dairy products, and eggs, can aggravate brain fog symptoms.
Toxins: Brain fog can occur in people exposed to heavy metals like aluminium, mercury, and lead, which cause oxidative stress. Also, the accumulation of bowel toxins, like in the case of constipation, paves the way for the development of brain fog.
Certain Prescription Drugs and Treatments: Certain medicines prescribed to treat anxiety and depression, such as Valium and Xanax, can cause brain fog. Antihistamines, chemotherapy, bone marrow transplantation, immunotherapy, hormone therapy and radiation are also known to put a person at a higher risk of developing brain fog.
Lack of Quality Sleep: Quality sleep refreshes the brain and enables it to function well. Sound sleep consolidates memories, aids information processing, and helps eliminate toxins. Hence, sleeping 7-9 hours every night should be prioritised to treat brain fog and reduce the associated symptoms.
The symptoms and severity of brain fog vary from person to person. The most frequently reported symptoms of brain fog, which help you understand better as to how it feels like to have brain fog, are as follows:
Brain fog occurs due to a multitude of reasons. However, to treat brain fog, it is essential to determine the root cause to provide the right treatment. The 10 effective ways to treat brain fog and enrich brain health are as follows:
Once you know you are experiencing brain fog, accept the situation calmly and be at ease, knowing that the symptoms are usually temporary. Making a recovery from brain fog is also quite possible if you take the appropriate measures to enrich your brain’s health and overall wellness. Also, focusing on what is within your control rather than what is outside your control helps you treat brain fog and related psychological distress effectively.
Getting adequate sleep at night is essential to enrich your brain’s health. Aim to sleep for 7–9 hours and go to bed before 11 PM. Establishing a relaxing bedtime routine soon after settling into bed, like reading an inspiring book or listening to an empowering podcast, can help you destress yourself after a long day. Keeping your sleeping space dark, calm, and comfortable can significantly boost your sleep quality.
Lack of certain vital nutrients causes brain fog. Studies reveal that eating food that is rich in Vitamin D (dosage of 2000 IU), Omega 3 (1.25 or 2.5 grams per day), Magnesium (black beans, spinach, pumpkin seeds), Vitamin C ( citrus fruits, tomatoes, green and red bell peppers), Vitamin B12 (lamb liver, egg yolks, full-fat plain yoghurt), Vitamin B6 (chickpeas, beef liver and potatoes), Vitamin B9 (beef liver, spinach and black-eyed peas) and L- theanine (a minimum recommended dose of 200 mg) help treat brain fog and enrich brain health. Thereby helping you notice an improvement in brain fog-specific symptoms.
Managing stress enables the brain to work optimally. Meditation (for at least 12 minutes daily), deep breathing, watching movies that make you laugh, listening to classical music, and engaging in positive self-talk help heal brain fog induced by stress.
Physical activity is good for your brain’s health. Studies show that aerobic exercise can grow your hippocampus, which helps with learning and memory. Regular exercise also supports the growth of new brain cells and blood vessels.
Using task-organising apps on your phone to set and complete your daily tasks can be beneficial. Putting all your bills on autopay and scheduling your meetings on a calendar will ensure you don’t miss out on anything important. Thereby helping you manage the frustration and stress that comes with brain fog.
Playing brain-stimulating games helps improve concentration, focus, and memory and prevents dementia and age-specific cognitive decline. Scrabble, jigsaw, sudoku, chess, and crossword puzzles are great for exercising your brain. Experts also point out that solving puzzles or learning a new language through gaming will keep your brain sharp and active.
Meeting new people and conversing with them meaningfully increases your verbal and emotional intelligence. It helps your brain process language and enhances your social skills. Socialising also helps prevent age-related cognitive problems. Research studies state that loneliness is harmful to your brain as it can eventually cause depression and dementia.
Reduced water intake can cause dehydration and other symptoms related to brain fog, such as fatigue and confusion. Experts say drinking around 2 litres of water helps to promote cognitive functioning, supply essential nutrients to the brain, and remove toxins. Avoid caffeinated beverages, as they are not beneficial for your brain’s wellness.
Taking the help of a mental health professional is one of the most effectual ways to remediate brain fog if it’s causing significant disturbances in the core areas of your life. Consider seeking the help of people around you as well. You can ask people to give you time to gather your thoughts before responding. Requesting your employer to permit you to take small breaks when you feel overwhelmed at work helps boost productivity and focus.
Brain fog is an easily treatable mental health concern. Brain fog is not permanent or dangerous, and the chances of recovery are high. If you suspect having brain fog, you can use a reliable questionnaire called the Brain Fog Scale to help you accurately detect the condition’s presence and the associated cognitive difficulties. Additionally, following the 10 effective ways shared in this article will help you treat brain fog, enrich brain health, and improve your overall mental well-being.
Brain fog can feel overwhelming, but you don’t have to navigate it alone. If it’s affecting your daily life, I am here to help. Let’s work together to regain mental clarity and improve your mental wellness. Feel free to contact me here—let’s start this journey together.
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