What is brain fog? Symptoms, causes and treatments

A foggy state caused by stress, hormones, diet, sleep, and other factors can lead to a distracted state.

Have you ever noticed that your thoughts have become sluggish and fuzzy? This condition is called “brain fog”. It's not a scientific or medical term, but it clearly describes a temporary feeling of loss of mental acuity.

The hustle culture, which has created a huge number of people who are overworked and highly successful, has drawn much attention to the cognitive problems associated with it. A prolonged feeling of fogginess in the head has long been a side effect during recovery from COVID-19. Also, brain fog that occurs during menopause can lead to loss of concentration and difficulty remembering various information. A constant feeling of fatigue, certain diseases such as cancer and their treatments (chemotherapy) can cause foggy thinking and cognitive problems.

In recent years, scientists have begun to conduct more research to better understand the causes of brain fog.

What is brain fog? Definition of the term

According to Sheru Pudumji, PhD, a neuropsychologist at the Lou Ruvo Center for Brain Health at the Cleveland Clinic in Las Vegas, doctors do not diagnose “brain fog.” This definition is a broad term that experts use to describe the most common manifestations of cognitive symptoms in people. The doctor also believes that they can be different, but, in general, they are based on the idea that a person's thinking and memory are not as efficient and effective as before.

Brain fog - signs and symptoms

According to Dr. Pudumji, a foggy mind causes “cognitive inefficiency,” so it becomes more difficult for a person to use their cognitive resources as they used to.

In this case, the person has problems with:

• attention
• concentration;
• learning;
• short-term memory.

Symptoms can manifest differently in different people, but there are a number of signs that can occur with brain fog, says Dr. Pudumji and Daniel Wilhour, MD, assistant professor of neurology at the University of Denver School of Medicine in Colorado.

• You find it difficult to multitask.
• You have difficulty understanding concepts or learning.
• You can't find the right words, even though they are running through your head.
• You feel like you are in a dream or trance state.
• You can't remember what you wanted to do when you enter the house.
• You quickly forget what you were talking about with the person you were talking to a minute ago.
• You can't absorb information as well as you used to.
• You are easily distracted from any task.

According to Pudumji, patients complain of a general feeling of cognitive sluggishness. One study was conducted by the Reddit Clinic that examined the term “brain fog.” According to its results, people described this condition as “dissociation, fatigue, forgetfulness, and intense cognitive effort.” The combination of these symptoms can cause a person to experience foggy thinking.

Brain fog can be one of the many side effects of agoraphobia. To learn how to overcome this unpleasant condition, read more in our article.

Common causes of brain fog

One of the problems that does not give a complete understanding of the term of this condition is that the causes of brain fog can be different, so experts cannot understand what exactly is happening to a person. Let's take a look at what brain fog is and what causes it.

Hormonal changes in the body

The foggy state can occur during pregnancy and menopause, says Dr. Wilhour. Studies have shown that pregnant women experience confusion, disorientation, and fogginess, which cause strange behavior, such as placing things in unusual places, losing things, and quickly forgetting even the simplest tasks at work. Many people call this condition “pregnant brain”.

Speaking of menopause, in one study, experts determined that memory problems usually occur at the beginning of menopause and go away in the postmenopausal period due to the effects of the hormone estrogen.

The influence of diet

Dr. Pudumji believes that people who follow a strict diet do not get enough vitamins and minerals, which leads to brain fog. A lack of vitamin B12 or iron causes anemia, which reduces energy levels and indirectly affects a person's cognitive functions, says Dr. Wilhur.

Also, allergies to various foods and sensitivities to some of them can affect a person's cognitive abilities, Wilhour says. According to a survey conducted by Beyond Celiac, a celiac advocacy and research organization, about 95% of respondents with non-celiac gluten sensitivity report experiencing brain fog.

Medications

Certain medications can cause dizziness by showing signs of a side effect. Among them, topiramate (Topamax), which is prescribed for migraines (although it is mainly used to relieve attacks), can cause a feeling of brain fog. Dr. Wilhour warns patients that this drug can cause effects such as brain fog, confusion, and difficulty finding words.

Also, according to the doctor, taking certain drugs, also called polypharmacy, can cause foggy headedness. Each person manifests these effects differently, but if you notice foggy thinking after starting a new medication, consult your doctor to find out if cognitive impairment may be caused by the medication.

Regular use of alprazolam (Xanax) and diazepam (Valium), which are prescribed for anxiety, can lead to foggy thinking. Even if you have not experienced side effects before, with age, these drugs are more difficult to absorb and eliminate from the body.

Chemotherapy

The National Cancer Institute reports that “chemobrain” is a well-known factor that describes brain problems during different periods of cancer treatment. Brain fog can be caused by the disease itself, a condition that accompanies it (depression or insomnia), and various treatments, including chemotherapy, radiation therapy, and hormone therapy.

A certain type of medical condition

According to Dr. Wilhour, fogginess can occur in a variety of medical conditions, including postural orthostatic tachycardia syndrome, anemia, diabetes, depression, anxiety disorders, as well as multiple sclerosis, chronic fatigue syndrome, celiac disease, lupus, and others.

The most common disease associated with cognitive dysfunction is hypothyroidism or thyroid dysfunction, which is observed in 5% of US residents aged 12 and older. Studies have also shown that depression, fatigue, memory and executive function problems are the most common signs of hypothyroidism.

COVID 19

The National Institutes of Health (NIH) reports that COVID-19 leads to persistent problems with such conditions as attention, concentration, and memory. Studies supported by the NIH have shown that such disorders can be caused by inflammation of the brain, which affects the behavior of its cells.

Also, in one study, 7.2% of patients who reported a prolonged course of COVID-19 reported confusion. This symptom mainly occurred in women, people with breathing problems, and patients who had severe covid.

Mild form of cognitive impairment vs. fog in the head

MCI is a moderate cognitive impairment, early-stage memory loss that is not similar to brain fog. According to the National Institute on Aging, 10-20% of people 65 and older with MCI develop dementia within 12 months. At the same time, careful research is being conducted to understand why some people with MCI develop dementia and some do not.

What is the difference between MCI and fog in the head? Cognitive dysfunction, which can cause dementia, affects not only memory but also behavioral changes. Difficulties with managing finances that you have not experienced before, or an inability to follow social norms that did not cause problems before, are early symptoms of dementia. Other factors that indicate the development of the disease include difficulty performing routine daily activities, inability to perform simple tasks, difficulty navigating in space, and other functional impairments. Over time, MCI can lead to dementia, but there is no information about brain fog.

Lifestyle changes and treatments for brain fog

If the fogginess persists for 2 weeks, you should consult a specialist. This condition may be normal in case of exhaustion. But if it negatively affects your quality of life, you will need the help of a doctor who will review your medical history, refer you for blood tests, and ask you some lifestyle questions to learn about your habits, diet, sleep, and other conditions.

Before starting treatment for brain fog, it is necessary to get rid of all major diseases that affect cognitive function. Also, a specialist's recommendations for lifestyle changes will help you cope with the problem of dizziness.

Regular physical activity

Doctors recommend leading an active lifestyle and devoting at least 2.5 hours a day to moderate sports training if you do not have any diseases that have contraindications to physical activity. Walking is also included in physical activity. According to Dr. Pudumji, exercise will help boost brain activity and also reduce fatigue, helping to improve nighttime sleep.

Nighttime sleep

Dr. Wilhour recommends getting at least 7 hours of sleep a night and keeping a regular rest schedule. You should go to bed and wake up at the same time in the morning. You may want to go to bed later than usual to get more things done, but it's better to give them up in favor of a healthy sleep. This will allow you to feel more rested and efficient the next day. Sleep should be your top priority.

Learn to manage stress

Find the best strategy for managing stress. For example, you can walk your dog in the morning, go hiking, practice breathing exercises, read good books, find an interesting hobby, or watch positive movies. You should also take more breaks and get more rest, as this will help increase concentration and improve your well-being.

According to Dr. Wilhour, humans have two brains - a primitive and a sophisticated one. When a person experiences regular stress, the first one starts to dominate, so the person cannot use higher thinking functions. The ability to cope with stress will allow you to use the perfect brain more often.

Cognitive therapy

The principles of mindfulness meditation practice are to focus on a single action and be present in reality and to reduce stress, fight depression and eliminate menopausal symptoms that can lead to brain fog.

Brain-training activities such as reading books, doing crossword puzzles, playing board games, and playing musical instruments stimulate and support cognitive functions and help to cope with foggy minds.

Proper nutrition and diet

According to experts, problems associated with brain fog and a special diet can fight inflammatory processes in the body. To do this, you need to limit or avoid highly processed foods and red meat. At the same time, it is necessary to follow a plant-based and Mediterranean diet, which includes the consumption of whole grain bread, fruits and vegetables containing a large amount of antioxidants and healthy fats (omega-3 fatty acids).

Moderate consumption of caffeine and alcohol

It's up to you to decide how to deal with caffeine and alcohol, but you need to monitor when and how much you consume. Studies have shown that caffeine consumption reduces the likelihood of cognitive dysfunction and Parkinson's disease, but a cup of coffee before bed can cause insomnia, says Dr. Wilhour.

Alcohol should be consumed in moderation. The Centers for Disease Control and Prevention (CDC) advises women to consume no more than one drink per day and men no more than two drinks. According to Wilhour, alcoholic beverages have a negative impact on brain health and function. Drinking alcohol in the evening can also cause sleep disturbances. Studies show that people who drink alcohol frequently get much less sleep.

Stay connected at all times

As Dr. Wilher says, humans have evolved to be social actors. The brain is not designed to be completely isolated from society. A limited social circle can also lead to depression and brain fog. A study was conducted with 66 thousand respondents. It showed that all mentally healthy people combined social connection with social engagement. Therefore, it is imperative that you maintain various friendships and meet regularly with people close to you.

Conclusion

At its core, brain fog, that feeling of foggy brain when you're not feeling your best, is not considered a medical term, but many scientists are trying to better understand it. Stress, hormonal changes, poor diet, poor sleep, various diseases, medications, and other factors can lead to this cognitive dysfunction, which is temporary. If you don't know why your head feels foggy, it's best to consult a specialist who specializes in treating the disease. Treatment may include lifestyle changes and other therapies.

For more insights on mental well-being, symptoms, and treatment methods, explore our main page.