What You Need to Know About Brain Fog and How to Find Relief

You’re sitting at your desk, staring at your screen, but your mind feels heavy and slow. Simple tasks seem challenging, and finding the right words can feel impossible. This frustrating experience is often called brain fog, and while it’s not a formal medical diagnosis, it can significantly disrupt your daily life.

Here’s what experts know about brain fog, including its possible causes and what you can do to feel better.

What Is Brain Fog?

Brain fog is a term used to describe a state of cognitive dysfunction, which might include:

• Memory problems: Forgetting tasks or struggling to recall information.

• Difficulty focusing: Trouble concentrating on work or conversations.

• Mental fatigue: Feeling mentally exhausted even after rest.

• Disorientation: Experiencing confusion or slowed thinking.

According to Michael Fearing, PhD, a clinical neuropsychologist at Neuropsychological Evaluations of Northampton, brain fog is often marked by slowed thinking, problems with focus, and attention issues.

Unlike conditions such as dementia, brain fog doesn’t necessarily worsen over time, and unlike chronic fatigue, it isn’t solely characterized by physical exhaustion. However, it can still have a significant impact on your quality of life.

What Causes Brain Fog?

Brain fog can arise from many different triggers. Some of the most common include:

1. Physical Health Conditions

• Traumatic Brain Injury (TBI): According to the Centers for Disease Control and Prevention (CDC), a head injury can lead to lasting cognitive issues.

• Viral Infections: Conditions like Lyme disease and COVID-19 have been linked to cognitive impairment.

• Food Allergies: A May 2019 study in Behavioural Brain Research found that certain allergens might contribute to brain fog.

• Postoperative Effects: Barry L. Friedberg, MD, a board-certified anesthesiologist, notes that general anesthesia can sometimes cause cognitive changes.

2. Mental Health and Lifestyle Factors

• Stress: Chronic stress can lead to increased inflammation in the brain, affecting focus and memory.

• Lack of Sleep: Oregon Health & Science University notes that poor sleep can disrupt cognitive function.

• Nutrient Deficiencies: Low levels of vitamins B12, D, and iron can impair brain function.

3. The Impact of COVID-19

The COVID-19 pandemic has intensified the focus on brain fog. According to a March 2022 study in Nature, individuals who had COVID-19 experienced greater cognitive decline than those who did not.

Preliminary research published in November 2022 in The New England Journal of Medicine found that mild COVID-19 might cause cognitive effects similar to chemotherapy-related brain fog. Ongoing studies are exploring potential treatments, including therapies used for cancer patients with cognitive impairment.

How Long Does Brain Fog Last?

The duration of brain fog can vary widely:

• Temporary Causes: Brain fog from sleep deprivation or stress might clear up with rest and recovery.

• Medical Causes: Symptoms related to traumatic brain injuries or infections might last for weeks, months, or longer.

• Long COVID: Those experiencing brain fog from COVID-19 might face prolonged symptoms, potentially needing specialized cognitive rehabilitation, according to the Mayo Clinic.

What to Do if You Think You Have Brain Fog

1. Seek Medical Attention Early

If your symptoms last for more than a few weeks or interfere with your daily life, it’s important to see a doctor.

• Start with Your Primary Care Provider: They can run tests to rule out underlying causes such as hormonal imbalances or nutrient deficiencies.

• Consider a Neuropsychological Assessment: These evaluations, which can take 3 to 5 hours, assess memory, processing speed, and executive function, says Dr. Fearing.

2. Make Lifestyle Changes

Simple habits can support brain health and potentially reduce symptoms of brain fog:

• Exercise Regularly: Physical activity increases blood flow to the brain and supports cognitive function.

• Eat a Balanced Diet: Focus on whole foods, healthy fats, and antioxidant-rich fruits and vegetables.

• Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.

• Practice Mindfulness: Techniques like meditation and deep breathing can reduce stress.

3. Use Practical Strategies for Day-to-Day Management

If brain fog affects your memory or concentration, try:

• Sticky Notes: Write reminders for important tasks.

• Journals: Track food intake and symptoms to identify possible triggers.

• Screen Breaks: Step away from devices regularly to reduce mental fatigue.

The Bottom Line

Brain fog might not be an official medical condition, but it can still be debilitating. While research into its causes and treatments especially related to long COVID is ongoing, practical steps like healthy lifestyle changes and seeking professional help can make a big difference.

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