What Is Brain Fog: Causes, Symptoms And Solutions

Have you ever tried concentrating and felt like your brain had the "loading" screen stuck for hours?

Enter the very annoying state known as brain fog, which can leave you feeling mentally depleted and unable to be focused.

So, what is brain fog? For one thing, why does it happen, and, importantly, how can you fight it?

Although brain fog is not a medical diagnosis, it simply signifies words defining one's clarity of thought and ability to think upfront. If you can picture that, imagine trying to read through a foggy window or hunting for a word perched on the tip of your tongue but failing to arrive.

That’s brain fog.

Common experiences include:

1. Difficulty concentrating or focusing on specific tasks.

2. Forgetting or trailing off during a conversation.

3. Having brain fog or “feeling slow in your head.”

4. A slowed-down feeling of thinking and reaction time.

5. Find it hard to focus or to express yourself.

Brain fog is not fatal, but if neglected, it can disturb one's everyday activities and ultimately reduce the quality of life.

Brain fog is a different beast for everyone. Some symptoms are present, while others feel they have hit the cognitive jackpot (only not at all). Here's what to watch out for:

1. Cognitive problems: Problems with concentrating, confusion and forgetfulness.

2. No energy: Generally feeling tired all the time despite a whole night's rest.

3. Mood Changes: Increased irritability, low motivation level and mild depression.

4. Specific symptoms: Headaches and Issues with sleeping,

5. If any of these resonate, you can breathe a little easier — it’s not all in your head.

Now, onto the "why." Brain fog does not come out of nowhere. There are many reasons for brain fog, but almost all are rooted in factors related to lifestyle and health conditions. These factors throw your body and brain out of sync.

Sleep-deprived is a significant reason you might forget stuff and thus fail in decision-making and learning. Sleep is necessary. During sleep, harmful waste products accumulating in the brain are removed,

Fast track: Be consistent with sleep schedules, and try to sleep and wake up the same every day of the week.

Unchecked chronic Stress can make your brain work too hard, cause too much cortisol production, and divert blood away. This makes a person less likely to think clearly and memorize stuff.

Action point: Begin a new habit and regularly practice calming strategies such as meditation or deep breathing exercises.

Your food intake is what your brain runs on. A diet that contains little of the essential vitamins and minerals (e.g., B vitamins, omega-3 fatty acids, and antioxidants) will cause impairment in thinking and brain fog.

Solution: Make sure your meals are healthy by adding foods like salmon, blueberries, and leafy greens, which are suitable for your brain.

Increased screen time makes your body absorb electromagnetic radiation, which can worsen brain fog. Contrary to this, you don't need to stop using your cell phone, but you must have periods of detachment.

Tip: The 20-20-20 rule—every 20 minutes, look at something 20 feet away for at least 20 seconds is worth trying.

Hormonal fluctuations during pregnancy or the menopausal phase can affect moods, energy, and focus, creating a cloudy feeling in the brain.

Your brain fog could be evidence of one of the following medical underlying conditions:

a. Autoimmune Disorders (e.g. lupus, fibromyalgia).

b. Diabetes and hypoglycemia.

c. Neurodiversity issues such as ADHD.

d. Long COVID and the cognitive impairment it causes.

If the brain fog persists and is not relieved by healthy habits, you should discuss the possibility of these medical conditions with a doctor.

There is no universal cure for brain fog, but many people have researched to find the methods that are beneficial for them. This can be mainly through lifestyle changes and medical treatments.

Here's how you can handle it:

Enhance the quality of your sleep by creating an atmosphere that encourages you to sleep. This includes:

a. Maintain your bedroom dark and cool.

b. Turning off screens for an hour before bedtime.

c. Caffeine should be avoided in the late afternoon.

A diet that contains good fats, such as omega-3 fatty acids, vitamins, and antioxidants, enhances brain function. Here are a few nutrients that must be in your diet:

a. Fish Oil: A rich source of omega-3 fatty acids, it improves brain function.

b. Vitamin B Complex: It is necessary for energy production, which is responsible for the proper functioning of the brain.

c. Antioxidants: Foods like berries and green tea have anti-inflammatory properties.

Exercise increases blood flow to the brain and stimulates the release of endorphins, which enhance mood and energy. Thirty minutes of moderate aerobic exercise (e.g., walking or dancing) can make a significant difference.

Try This: See if you can join a yoga class or find a date for a nature walk with someone you love. Both will be a source of relaxation and physical activity.

Stress ruins everything. It affects your memory and motivation. Mindfulness, journaling, and detaching yourself from technology can be the most fruitful strategies for dealing with mental fatigue.

Tip: Start a journal and write down three things you are grateful for daily. It will help you switch from Stress to positivity.

If the changes in your diet aren't enough, some supplements are recommended for brain health support. Before you start taking any new supplements, always inform your doctor.

Here are some options:

a. Ginkgo Biloba: Stimulates cognition and vascular system.

b. L-Theanine: Induces calmness and assists in handling Stress.

c. Choline Bitartrate enhances acetylcholine synthesis, a neurotransmitter instrumental in memory formation and motion control.

d. Phosphatidylserine: Contributes to cell membrane function and memorization.

Even though you can't wholly avoid brain fog, you can make it less likely. There are a few things that you can do:

a. Keep hydrated: Dehydration causes the feeling of slowness and lack of concentration.

b. Drink less alcohol and Caffeine: Both of these can interfere with sleep and be the reason for brain fog.

c. Take time out: Refresh your focus by taking breaks from your desk.

d. Introduce physical activity: Regular movement, even only stretching, helps blood circulation and brain function.

If you find yourself suffering from brain fog for weeks or suddenly feel like you aren't able to get through your daily activities, see a doctor.

They can find the source of your problems and recommend the correct treatment, such as therapy or medication. Remember, brain fog usually happens and is not long-lasting. Professional consulting is highly effective.