What Is Brain Fog?
Brain fog is a group of symptoms characterized by memory problems, confusion, fatigue, lack of concentration, and mental clarity. It mainly affects a person's cognitive functions and is also known as mental fog or cloudy-headed feeling. Brain fog is commonly caused due to stress, overworking, lack of sleep, certain medications, etc. It can also occur as symptoms of hormonal and diet alterations, depression, anxiety, and other mental and neurological conditions. Brain fog can interrupt an individual's daily activities; however, it is not found to cause any structural damage to the brain.
What Are the Symptoms of Brain Fog?
Individuals with brain fog often describe it as feeling foggy and spaced out. The following are the common symptoms associated with brain fog:
-
Confusions
-
Lack of concentration
-
Low mental clarity
-
Memory issues
-
Difficult to organize thoughts
-
Trouble in scheduling activities
-
Easily distracted
-
Lack of sleep
-
Lack of motivation
-
Exhausted
-
Difficulty in speaking
-
Takes time even to complete a simple task
What Are the Main Causes of Brain Fog?
Brain fog can be caused by many reasons, such as:
-
Depression: Brain fog due to depression is linked with low serotonin levels, a feel-good hormone that plays an important role in sleep, mood, digestion, sexual desire, etc. Depression can interrupt cognitive functions, which can cause brain fog symptoms.
-
Anxiety: In anxiety disorders, individuals may feel nervous, extreme fear, and restlessness. They may experience panic attacks, hyperventilation, etc. Anxiety disorder can drain energy as people with this disorder have to take up extra energy to concentrate on anything than normal people, which can lead to over-exhaustion. As a result, they may experience brain fog.
-
Stress: Increased stress from overworking, working, or studying under pressure, emotional issues, or other problems can cause brain fog.
-
Pregnancy: Women experience mood swings, memory issues, stress, being overwhelmed, etc., during pregnancy due to hormonal changes.
-
Medications: Brain fog may occur as a side-effect of certain drugs such as anti-anxiety, antidepressants, anti-hypertensive, narcotic painkillers, etc. Patients who experience brain fog symptoms after taking any medications are advised to consult a doctor.
-
Increased Screen Time: Working more in front of computer screens can cause headaches, tiredness, sleep disturbances, and brain fog.
-
Diet: Certain foods, like processed meat, alcohol, sugary drinks, fried foods, etc., cause brain fog. Some nutrients like magnesium and vitamins like vitamin B12 and vitamin D can improve brain function, but their deficiency can lead to brain fog.
-
Covid-19: Some patients diagnosed with Covid-19 experienced brain fog symptoms like lack of concentration, memory loss, mental tiredness, dark thoughts, etc.
Can Insufficient Nutrients Cause Brain Fog?
The deficiencies of certain nutrients can cause symptoms of brain fog.
-
Vitamin D: It is a calcium-regulating hormone that is essential for the growth and remodeling of bone. It also improves immunity, prevents the risk of diabetes and heart disease, etc. In addition, vitamin D can also improve cognitive functions. The decrease in vitamin D levels is linked with depression and other mood disorders.
-
Vitamin B12 is involved in synthesizing DNA, red blood cells, and amino acids and can also affect brain functions.
-
Vitamin C: It has many health benefits, such as improving immunity, healing wounds, lowering blood pressure, etc. It is associated with good memory, mood, concentration, etc.
-
Magnesium plays an important role in maintaining blood glucose levels and blood pressure and improves digestion, mood, and overall mental health. Low magnesium levels can disrupt cognitive functions and cause brain fog.
-
Omega 3 fatty acid: It is a healthy fat that helps prevent many conditions like heart disease, stroke, eczema, cancer, etc. An omega-3 fatty acids deficiency can cause memory problems and other cognitive issues.
-
Iron: Iron facilitates many body functions and is important in hemoglobin. A deficiency of iron can cause anemia as well as cognitive decline. Brain fog appears as an early symptom of iron deficiency.
How Is Brain Fog Diagnosed?
It is important to consult a physician when an individual experiences brain fog symptoms. The physician will inquire about the symptoms and will take a detailed medical history. They will ask about any over-the-counter or prescribed medications taken by the individual suffering from brain fog. A CT or MRI scan will be advised to check for any brain conditions. The physician will also order blood tests for iron and blood sugar levels.
What Is the Treatment for Brain Fog?
Brain fog treatment focuses on improving cognitive function and alleviating the symptoms.
-
Exercising can increase serotonin and dopamine levels, improving brain function and cognitive health.
-
Stress can be managed by yoga, meditation, massage, etc.
-
Take a break from smartphones, computers, television, etc. IT professionals and others who have to work with computers must take intermittent breaks from screens while working.
-
Practice puzzles like crosswords, sudoku, etc.
-
Try to get at least 7 to 8 hours of sleep.
-
Improve dietary habits, consume nutrient-rich foods, and avoid junk or processed foods.
-
Avoid alcohol, as it can contribute to brain fog.
-
Start writing a journal to record daily activities.
-
Consult a psychotherapist to manage anxiety.
How to Treat Brain Fog Caused by Nutrient Deficiency?
The treatment for brain fog caused by insufficient nutrients is to consume food rich in specific vitamins and minerals and take vitamin supplements.
-
Vitamin D: Foods rich in vitamin D include salmon, cod liver oil, beef liver, oranges, spinach, soybeans, oats, etc. Vitamin D supplementation can improve mood and cognitive health.
-
B Complex: Several studies found that consuming B complex tablets can enhance memory, concentration, and cognition. Leafy vegetables, brussels sprouts, salmon, chicken, oranges, lemons, etc., are rich in vitamin B.
-
Magnesium: Low levels of magnesium can cause stress. Intake of magnesium-rich supplements can reduce the symptoms of stress-related brain fog.
-
Vitamin C: Citrus fruits like oranges and lemons, brussels sprouts, strawberries, potatoes, tomatoes, etc., are rich in vitamin C. Intake of vitamin C supplements can also improve mood and cognitive functions.
Conclusion
Brain fog is caused due to stress, overworking, nutrient deficiency, depression, anxiety, etc. Brain fog symptoms, such as lack of sleep, concentration and motivation, tiredness, etc., can interfere with an individual's daily activities. If left untreated, brain fog can lead to neurological conditions. However, managing stress, improving cognition, and changing to a better diet can relieve brain fog symptoms. Reduction of vitamin B, vitamin D, magnesium, iron, vitamin C, and omega-3 fatty acids can cause brain fog. Studies found that taking supplements rich in these vitamins and minerals can improve cognitive function and thus relieve brain fog.
