Beating Brain Fog: A Patient Guide to Awareness and Treatment
“… I keep forgetting things and it takes so much effort to think… is it me, or am I losing my mind?”
If you’ve ever experienced brain fog, you may recall the feeling of not quite feeling like yourself. Suddenly, completing tasks may feel a lot more difficult than they used to, and you may be scratching your head, wondering, “Am I missing something here?”
With brain fog, difficulty in concentration, mental fatigue, and a general sense of forgetfulness are key signs that your brain may be sounding the alarm on something deeper.
What is Brain Fog?
Commonly used to describe a feeling of diminished cognitive ability, “Brain Fog” refers to a cluster of cognitive symptoms a person experiences, impacting their ability to function efficiently.
Unlike general fatigue symptoms that can affect the whole body, brain fog is a localized cluster of symptoms that impacts key regions of the brain, such as the Thalamus (responsible for consciousness and movement), Hypothalamus (temperature control, hormones and sleep), Amygdala (emotional regulation) and Hippocampus (region of the brain that controls memory).
What is often mistaken for tiredness, dismissed as an emotional symptom, or easily overlooked altogether, brain fog is a strong indicator that something is physiologically manifesting in the body.
Tell-tale signs that you may be experiencing brain fog include:
- Increased instances of forgetfulness and short-term memory loss
- Difficulty with speech and communication
- Blurred sense of awareness and perception
- Diminished ability to multitask and process information
Oftentimes, mild symptoms of brain fog fly under the radar until key moments of mental agility and problem-solving skills are put to the test. In such cases, a life event, a school project, or a work deadline, may be just the catalyst that brings an awareness of these symptoms to life.
Who is Most Likely to Experience Brain Fog and Why?
There are many misconceptions about who can experience brain fog, including the myth that it primarily affects women or seniors over a certain age bracket. However, the truth about brain fog is that it does not discriminate; anyone can experience brain fog regardless of age, ethnicity, gender, fitness, and more. Additionally, while symptoms may present similarly across various individuals, the causes can widely differ.
The most common general causes of brain fog include:
- Viral infections such as SARS-CoV-2 (presented in Long COVID symptoms), Epstein-Barr Virus, and other post-viral syndromes
- Hormonal changes, including menopause, thyroid disorders, and other endocrine imbalances
- Sleep disorders such as sleep apnea and chronic sleep deprivation
- Mental health conditions, including anxiety, depression, and chronic stress
- Medication side effects, particularly from antidepressants, antihistamines, sleep medications, and other common prescriptions
Other potential causes include neurological conditions (TBI, MS, early cognitive decline), autoimmune diseases (Lupus, Rheumatoid Arthritis), environmental toxin exposure (mold, chemicals, pesticides / insecticides), and significant life changes or trauma.
Your Brain's Immune System
Think of brain fog as your brain’s immune system being stuck in an “on” position. It is on high alert, vigorously trying to protect your brain from pathogens such as viruses, hormonal imbalances, and anything that may threaten the brain’s well-being.
This inflammatory response happens via specialized brain cells called microglia. When microglia become overactive, they release inflammatory substances that disrupt the normal communication between neurons. This constant state of alert creates chronic inflammation that interferes with normal cognitive function, giving rise to what we know and recognize as brain fog.
Diagnosing Brain Fog from Symptoms to Solutions
With so many patients, brain fog may feel like a looming cloud that will never go away, or an indication that dementia or an impending neurological disease is right around the corner. However, the good news is that these fears can be put to rest, as brain fog symptoms are often treatable, not permanent.
With the proper care and support, brain fog symptoms can be managed effectively and kept at bay, or in some cases, eliminated completely. With the help of a neurologist, a comprehensive assessment including cognitive evaluation, brain scan imaging (MRI, CT scans, SPECT, Amylois Pet scan), laboratory testing, and more can help uncover the root cause of these symptoms.
Additional steps include reviewing all your medications for cognitive side effects and running blood work to check thyroid function, vitamin levels, and inflammatory markers. Treating underlying conditions like sleep apnea can often provide dramatic improvement.
Exciting Research on Brain Fog
There is much to uncover when it comes to our understanding of brain fog and its effects on the neurological system. Current studies and advanced research underway reveal encouraging findings about the future of identifying the root causes and finding treatments for brain fog symptoms.
New treatment options, including the use of calcium folinate (high-potency folic acid) combined with folate and flavonoids, show promise for inhibiting inflammatory and degenerative brain responses. The effectiveness of these treatment options may give patients a future without debilitating brain fog symptoms.
Additionally, SPECT imaging – one of the most exciting developments in brain fog diagnosis – can help identify localized inflammation in the brain. This allows for specialized neurologists to pinpoint exactly where inflammation is occurring and monitor treatment progress over time.
Beat the Fog with Better Habits
With brain fog, a comprehensive approach to reducing symptoms can lead to improved clarity and overall lifestyle.
- Optimize sleep – Aim for 7-8 hours with a consistent bedtime, and avoid screens for 1 hour before sleep to reduce brain inflammation
- Strategic morning movement – Take a 20-minute walk within 2 hours of waking to boost blood flow to cognitive centers when your brain needs it most
- Hydrate! Did you know that dehydration can indeed cause brain fog?
- Time your caffeine right – if you must have caffeine, enjoy coffee before 2 PM, then switch to herbal teas to prevent afternoon crashes that worsen brain fog
- Eat brain-focused meals – Include omega-3 rich fish twice weekly, a handful of walnuts daily, and leafy greens with every meal for targeted brain nutrition
- Use the box breathing technique – Breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold for a final four seconds. Repeat this as needed for managing stress, as chronic stress directly worsens brain inflammation
A Message From Dr. Kandel
“Our brain is our most precious organ, so maintaining it at optimum health is essential to a healthy and happy life. Following the above listed suggestions, in addition to exercising the brain frequently throughout the day is important in overcoming any cognitive issue that the brain may be experiencing. So here’s to a healthy brain, and a healthy you!”
Joseph Kandel, MD
For more Neurology Office Insights, feel free to visit the following resources:
Myth or Fact? A Look Into the 5 Most Common Misconceptions About the Brain
Neurology and Medical Imaging: What You Need to Know
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