The alarm goes off. You get dressed, drink coffee and go to work. But at lunch you start to feel like something is covering your brain and you lose your clear thinking. You read e-mail letters even several times due to lack of concentration and clear understanding.
There is nothing worse than brain fog. But how to avoid it?
What is brain fog?
Brain fog itself is not a specific medical condition, but rather a symptom of other medical conditions. It is a type of cognitive dysfunction whose main symptoms are:
- sleep disorder, insomnia
- Headache
- Low energy or fatigue
- Impaired cognitive function
- Mood swings
- Irritability
- Forgetfulness
- It's hard to concentrate
- Low motivation, lack of ideas
- Excessive reluctance to concentrate on work
Some people also describe it as mental fatigue. Depending on the severity of the brain fog, it can interfere with work or school. But it doesn't have to be a constant companion of life.
What causes brain fog
There are several explanations for why brain fog occurs. After identifying the root cause, you can start to improve the situation and gradually eliminate the problem. Here are six possible causes of brain fog.
Fatigue
Everyday stressful activities at work and at home weaken the body in a comprehensive way for most people. As a result, we often have fatigue that does not disappear overnight. We have provided useful information about fatigue and how to reduce it: Causes of fatigue and how to manage it
Stress
Chronic stress can increase blood pressure, weaken the immune system and cause depression, according to a 2017 study. in a study conducted by scientists. It is also stress that can cause mental fatigue.1
When the brain is exhausted, it is harder to think, reason, and focus on work or a specific task.
Lack of sleep
Poor sleep quality can interfere with optimal brain function. If this is one of the reasons, then you need at least 8-9 hours of sleep per night to recover.
Getting too little sleep can lead to poor concentration and difficulty thinking.
The optimal sleep is 7 hours. More on this: Scientists have found that 7 hours of sleep is best for middle-aged people.
Hormonal changes
Hormonal changes can also cause brain fog. Hormones progesterone and estrogen levels increase during pregnancy. This change can affect memory and cause short-term cognitive impairment.
Similarly, the drop in estrogen during menopause can cause forgetfulness, poor concentration, and clouded thinking.
Daily nutrition
Daily diet can also play a role in brain fog. Vitamin B12 supports healthy brain function vitamin B12 deficiency can cause brain fog, suggests 2021 in a study conducted by scientists.2
If you have food allergies or sensitivities, eating certain foods can cause brain fog. These usually include:
- Peanuts
- Dairy products
Removing foods that cause reactions from your daily diet can help reduce symptoms.
Medicines
If you notice brain fog after starting the medication, talk to your doctor. Brain fog can be a known side effect of these medications. Lowering the dose or switching to other medications may reduce symptoms.
Health disorders
Health conditions that involve inflammation, fatigue, or changes in blood glucose levels can also cause mental fatigue. For example, brain fog is a symptom of chronic fatigue syndrome, which involves constant fatigue over a long period of time.
Other causes that can cause brain fog include:
- Anemia
- Depression
- Diabetes
- Sjögren's syndrome (a systemic autoimmune disease characterized by damage to the exocrine (tear and salivary) glands)
- Migraine
- Alzheimer's disease
- Hypothyroidism (a clinical syndrome resulting from decreased production of thyroid hormones.)
- Autoimmune diseases such as lupus, arthritis (joint inflammation) and multiple sclerosis
- Dehydration
- Viral infections such as COVID-19
How is brain fog diagnosed?
You may want to see a professional if you experience persistent symptoms of brain fog.
There is no single test to diagnose brain fog. Brain fog can signal an underlying cause, so professionals often ask about:
- Mental health status
- Daily nutrition
- Level of physical activity
- Medicines used
It is important to report other symptoms that occur in the same way. For example, a person with hypothyroidism may have brain fog along with hair loss, dry skin, weight gain, or brittle nails.
Blood test can show:
- irregular glucose levels
- poor liver, kidney and thyroid function
- nutritional deficiencies
- Infections
- inflammatory diseases
Allergy tests or a sleep study can also be done.
How to treat brain fog
Treatment for brain fog depends on the underlying cause. For example, if you are anemic, iron supplements can increase red blood cell production and reduce brain fog.
If you have been diagnosed with an autoimmune disease, your doctor may recommend a corticosteroid or other medication to reduce inflammation or suppress the immune system.
Sometimes reducing brain fog is a matter of correcting nutritional deficiencies, changing medications, or improving sleep quality.
Reducing brain fog can be achieved by:
- sleeping 8 to 9 hours a night
- spend less time on the computer and mobile phone
- managing stress by knowing your limits and avoiding excessive alcohol and caffeine consumption
- strengthen your thinking skills (volunteering or solving puzzles...)
- find an enjoyable activity (hobby)
- proteins, increasing consumption of fruits, vegetables and healthy fats
- nutrient supplementation if sufficient amounts are not obtained from the daily diet
Brain supplements recommended by experts:
Brain fog can be frustrating, but there are solutions. Symptoms should not be ignored, as brain fog can affect quality of life if left untreated. By eliminating the underlying cause, memory and concentration can improve. It is recommended to reduce the time spent on the phone and computer, get enough rest, eat healthy food and use supplements recommended by specialists. All of these can help improve memory, reduce stress, and maintain emotional balance.
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
