How to deal with Brain Fog?

Brain fog is a symptom rather than a formal diagnosis caused by a plethora of reasons that contribute to the dysfunction of our cognitive structures. Our cognitive structures include numerous areas associated with memory, attention and concentration. Brain fog subsequently leads to the inability of an individual to concentrate, focus and remember entities accurately.

Brain fog is characterized by a range of cognitive difficulties that disrupt daily life. Individuals may struggle with concentrating on present tasks, often experiencing a state of confusion and an inability to organize their thoughts. This can lead to trouble remembering events, daily routines, and tasks, further exacerbated by feelings of exhaustion and fatigue. Thought blocking, where one is unable to recall a train of thought, becomes common, along with delayed reaction times. Multitasking feels overwhelming, and acquiring new information can be notably challenging. Additionally, essential cognitive functions like logical reasoning, analytical thinking, and problem-solving are impaired, making even simple tasks more difficult to manage.

What causes a brain fog?

• Disorders like depression, anxiety disorders, PTSD (posttraumatic stress disorder) and ADHD (attention-deficit hyperactivity disorder)
• Chronic fatigue syndrome
• Lack of sleep hygiene
• Hunger or dehydration
• Psychoactive substances like drugs and alcohol
• Low blood sugar levels – hypoglycemia
• Diabetes
• Stressors – depend upon their frequency and intensity
• Chemotherapy
• Nutritional deficits
• Hormonal changes during gestation and menopause
• Autoimmune diseases
• Multiple sclerosis – It can result from damage to the myelin sheath, which normally protects nerve cells.

Research studies depict that COVID-19 was associated with the term brain fog. Brain fog can result from changes in an individual’s gut health following a COVID-19 infection. These changes can disrupt the gut microbiome, leading to reduced serotonin levels in the brain, which in turn affects cognitive functioning. Additionally, brain fog can occur due to the inflammation caused by the immune system in the brain, making it arduous to acquire new information. According to a study in October 2021, 7% of the survivors of the COVID-19 virus have reported having contracted brain fog (Ali et al., 2021).

How to Combat brain fog?

• Dietary changes: Improving one’s diet and ensuring that one is ingesting a healthy, balanced and nutritional diet. Additionally, food items that contain antioxidants like blueberries, nuts and oranges help alleviate one’s brain fog by curbing the oxidative stress. Omega-3 fatty acids, a chief component in fish are associated with a decreased trajectory of cognitive decline. Moreover, adequate amounts of vitamins B12, C and D contribute to efficient cognitive functioning.
• Physical activity: A strict exercise regime reduces chronic pain and fatigue which is one of the reasons behind brain fog. Brisk walking improves cognition and elevates mood. Studies have shown that yoga contributes to alleviating one’s anxiety and stress. Stretching helps improve sleep hygiene.
• Limiting alcohol and caffeine intake: Caffeine is a stimulant, although one needs to be mindful of its intake daily. Alcohol is a depressant, thus its withdrawal symptoms include brain fog along with fatigue, headache, and anxiety. Brain fog is caused due to incessant alcohol abuse, as a result of inflammation in the cognitive structures. Thus, one needs to limit their use of psychoactive substances.
• Sleep hygiene: Poor sleep impairs brain functions such as attention, learning, and memory consolidation. During sleep, the brain processes information, clears out waste products, and restores energy—key processes that, if disrupted, can contribute to brain fog.

Chronic sleep deprivation, sleep disorders like insomnia, or conditions affecting sleep quality (such as sleep apnea) can all lead to persistent brain fog. Prioritizing good sleep hygiene—regular sleep schedules, limiting screen time before bed, and ensuring a comfortable sleep environment—can be essential in reducing brain fog and improving mental clarity.

Read More: The Side Effects of Caffeine Consumption on Physical and Mental Health

• Consulting a professional: Brain fog caused due to hormonal imbalances, multiple sclerosis, diabetes, hypoglycemia, treatment of cancer (chemotherapy), or a medical condition, needs to be addressed by a clinician.
• Relaxation techniques: Aromatherapy, mindfulness, meditation, yoga, box-breathing, muscle relaxation, and visualization are some of the few relaxation techniques to alleviate stress and anxiety which are precursors of a brain bog.
• Group therapy: Support groups help combat the stigma associated with brain fog, making the affected individuals familiar with the symptoms and causes about the same.
• Psychotherapy: This aids in addressing the root cause of brain fog and aids in developing coping strategies for the affected individual.
• Medications: For neurodivergent disorders like ASD (autism spectrum disorder) and ADHD (attention-deficit hyperactivity disorder) antidepressants and stimulants are given.

Additionally, to reduce inflammation NSAIDs (nonsteroidal anti-inflammatory drugs) are prescribed. Since thinking and memory are areas that are adversely affected by brain fog, here are some tips to improve this domain:

• Chunking: It is a mnemonic technique that improves memory by breaking down large amounts of information into smaller, manageable “chunks.” It leverages the brain’s tendency to better remember grouped or categorized information rather than individual pieces.
• Method of loci: The method of loci is a mnemonic tactic, which involves linking information to specific locations within a familiar setting. This approach utilizes spatial memory to improve recall.
• Spaced Repetition: Review information at spaced intervals over time to reinforce memory retention.
• Journaling: It is a practice of penning down reflections, acquired information, feelings and thoughts which aid in organizing the events that go throughout the day.
• Pomodoro technique: It is a time management technique where the work is disintegrated into divisions with frequent breaks of short periods to enhance the productivity and focus of an individual.

Thus, we can combat brain fog via the aforementioned techniques. It can last from days to several months in severe cases. An individual cannot prevent its occurrence, although can alleviate the same via relaxation techniques, mnemonic tactics and lifestyle changes like maintaining sleep hygiene, a strict exercise regime and a nutritional diet.