Although it is not a clinically recognized term, brain fog is commonly used to describe periods of mental confusion or lack of focus. This leads to a decrease in cognitive performance and an inability to think clearly.
Individuals who experience brain fog do not exhibit complete cognitive disability or dementia. Yet, they appear to have deficits in working memory, information processing, and attention. This may translate into decreased productivity. A variety of factors contribute to brain fog. It can be lifestyle-related, caused by an underlying medical condition, or come up as a side effect of medications.
What Can Cause Brain Fog and What Is Its Impact on Daily Life?
Causes of brain fog and mild cognitive impairment have been investigated. It is believed that, as a whole, the symptoms are a mix of physiological, cognitive, and perceptual factors.
To date, there are no standard methods to evaluate the subjective complaint of brain fog; dependence on self-reporting is necessary. The variety of symptoms experienced by patients suggests central nervous system impairment. This ranges from prolonged fatigue and lightheadedness to temporary neurocognitive deficits. Therefore, it exacerbates due to stressful stimuli such as difficult mental tasks, exercise, and orthostatic stress.
Brain fog periods are characterized by deficits in speed and efficiency of information processing, attention, concentration, and working memory. Some of the most reported symptoms include:
- inability to concentrate,
- difficulty in thinking, and focusing,
- forgetfulness, disorganized thinking,
- communication difficulties,
- difficulty to properly verbalize or write,
- drowsiness and low levels of energy.
What triggers brain fog?
Fatigue, lack of sleep, prolonged standing, and dehydration are of the most common brain fog triggers. Chronic dehydration causes shrinkage of brain tissue and has adverse effects on cognitive performance. Studies show that following dehydration, an increased perceived mental effort may be required.
Brain fog is also aggravated by upright posture and experienced frequently in individuals with postural hypotension. At the same time, what characterizes Postural hypotension is a drop in blood pressure due to a change in posture. This causes a temporary reduction in blood flow and a shortage of oxygen to the brain, leading to short periods of loss of consciousness.
Brain fog could be triggered by excessive reductions in cerebral blood flow. It often occurs when upright, and cognitive impairments are associated with:
- impaired cardiovascular hemodynamics,
- decreased total cerebral blood flow,
- and altered activation of cerebral blood flow during mental tasks.
Alternatively, brain fog may persist after a recumbent posture. This suggests that it may have a multifactorial etiology. Future research looks to further explore these interactions, how they produce cognitive impairments and explain the perception of brain fog from a mechanical standpoint.
How to Minimize or Prevent Brain Fog
There are innumerable causes of brain fog that might be difficult to determine. Firstly, it is essential to evaluate if cognitive impairment is being triggered by medication or by a medical condition.
The list below contains some of the most common drugs that can cause confusion and cognitive symptoms as side effects. If you suspect that a medication is affecting your thinking, talk to your doctor about reducing the dose, or substituting the drug.
If a medical condition is causing the fog, making lifestyle changes will only help to a certain extent. You should discuss with your doctor the possibility of taking medication to keep it under control. On the other hand, if you think it might be a consequence of an unhealthy lifestyle, you can implement some healthy habits to fix it.
There are some critical factors to keep in mind to achieve optimal brain function. Some habits may take some time until you start to feel mentally clearer. However, it is important to stick to a treatment routine for at least four weeks, before dismissing it as being ineffective.
Water intake
A common trigger for brain fog is dehydration. Water comprises from 75% body weight in infants to 55% in the elderly, and it is essential for cellular homeostasis and life. Prolonged states of reduced water intake adversely impact cognitive function. Drinking 6 to 8 glasses of water daily guarantees proper hydration and optimal brain function.
Nutritional deficiencies
The human brain is nearly 60% fat, and fatty acids are among the most crucial molecules that determine the brain’s integrity and ability to perform. Essential fatty acids are important to maintain optimal brain function. However, they cannot be synthesized by the body and must be obtained from dietary sources. These essential fatty acids are based on linoleic acid (omega-6 group) and alpha-linolenic acid (omega-3 group).
Beyond their important role in building the brain structure, fatty acids act as messengers in the synthesis and functions of brain neurotransmitters that determine optimal brain performance.
Using dietary supplements is the easiest way to get your daily dose of essential fatty acids. However, consuming food sources such as nuts, seeds, vegetable oils, and oily fish from the cold water, such as herring or salmon, is necessary. Incorporating essential fatty acids in a balanced diet is essential to pursue optimal wellness. Also, consider taking a multivitamin supplement to fill any nutritional gap.
B-complex vitamins also have a great impact on neurological health. Therefore, they are essential for proper brain function and transmission of nerve signals. Vitamin B deficiency can lead to neurological complications. Get your intake of B vitamins in whole, unprocessed foods, like whole grains, legumes and fruit, and foods from animal origins, such as meat, eggs, and dairy products.
However, the B12 vitamin can’t be found in plant products. Hence, individuals who don’t include an animal or animal–derived products in their diet are at risk of vitamin B12 deficiency. They should evaluate if supplementation is needed.
Stimulant withdrawal
Most people rely on caffeine-rich products (coffee or energy drinks) to increase energy and focus. However, caffeine only acts as a short-term solution, and tolerance will develop over time. If you suddenly stop using caffeine, you may experience a more severe kind of brain fog than before you started using it.
Exercise
Exercise is both a trigger and a treatment for brain fog. However, acute exercise makes brain fog worse, yet regular aerobic exercise improves it. Conversely, exercise often worsens orthostatic intolerance symptoms, especially fatigue, which in turn could trigger brain fog.
Exercise increases blood circulation to the brain and enhances neural activity. Regular cardiovascular exercises program has profound physiological and clinical benefits in orthostatic intolerant patients.
Epidemiological studies have found positive correlations between cognitive performance and physical activity in healthy adolescents. However, the effect of exercise on cognitive performance is yet unknown. Nevertheless, regular aerobic exercise may improve cognition and general health. Staying active leads to more long-term improvements in cognitive function than sedentarism.
Sleep
Poor quality or quantity of sleep for an extended period impairs your ability to learn, respond quickly, and perform complex tasks. Therefore, make an effort to take proactive measures to reduce stress and practice good sleep hygiene. Go to bed and wake at the same time each day. Maintaining a balanced and regular sleep pattern.
Final Thoughts
Finally, brain fog is a problem that can severely affect daily performance and well-being. To date, a single cause for these symptoms remains unknown. Therefore, some people may respond well to making healthy lifestyle changes. This could be implementing a diet plan or improving sleep quality. In other cases, brain fog can be a symptom of a health condition that needs proper evaluation by a professional.
If you feel brain fog affects your life and ability to function, talk to your doctor. Perform a self-evaluation to identify triggers and come up with a solution. Read more on fibromyalgia pain relief tips or join chronic pain support groups to learn more about how to cope with brain fog and other chronic diseases.
References
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Jason, L. A., Boulton, A., Porter, N. S., Jessen, T., & Njoku, M. G. (2010). Classification of Myalgic Encephalomyelitis/chronic fatigue syndrome by types of fatigue. Behav Med,36(1), 24-31. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4852700
Ross, A., Medow, Rowe, P., & Stewart, J. (2013). What is brain fog? An evaluation of the symptom in postural tachycardia syndrome.Clinical autonomic research: official journal of the Clinical Autonomic Research Society., 23(6), 305–11. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/23999934
Kempton, M., Ettinger, U., Foster, R., Williams, S., Calvert, G., Hampshire, A., Smith (2010). Dehydration affects brain structure and function in healthy adolescents. Human brain mapping., 32(1), 71–9. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20336685
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health: Rev.,68(8), 439-458. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954
Chang, C., Ke, D., & Chen, J. (2010). Essential fatty acids and the human brain.Acta neurologica Taiwanica., 18(4), 231–41. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20329590
LARRY, J. N. (2017). Overview of vitamins – nutritional disorders – Merck manuals professional edition. Retrieved February 23, 2017, from http://www.merckmanuals.com/professional/nutritional-disorders/vitamin-deficiency,-dependency,-and-toxicity/overview-of-vitamins
