While it may seem like a standalone condition, brain fog is actually a symptom caused by a variety of health issues. This syndrome includes symptoms such as difficulty concentrating, forgetfulness, lethargy, and distractibility.
Causes of Brain Fog and How to Prevent It
Although the reference list below is very helpful, if your brain fog becomes severe and interferes with daily life, you should consult a doctor.
Anxiety
While those suffering from anxiety may easily identify the cause, this condition can also be chronic and without any identifiable cause, making it more difficult for sufferers to recognize their state.
Anxiety can lead to many symptoms associated with brain fog, such as difficulty concentrating and unclear thinking.
Starting a New Medication
Some medications, including prescription drugs, can cause memory loss and brain fog, particularly in older patients.
Medications known to cause these side effects include anti-anxiety drugs, anticonvulsants, and narcotic pain relievers.
Some medications can cause memory loss and brain fog.
Insomnia
Insomnia can make patients feel lethargic and affect their judgment and memory functions.
According to Healthline, insomnia can also lead to physical side effects such as an increased risk of stroke, asthma attacks, seizures, high blood pressure, and heart disease.
Iron Deficiency in Diet
Iron helps the human body transport oxygen from the lungs to the rest of the body. Therefore, if you are iron deficient, you may experience some concerning symptoms, including brain fog.
To determine if you are iron deficient, patients usually need to undergo a blood test. Therefore, you should consult your doctor if you experience brain fog along with other symptoms such as cold extremities, rapid heartbeat, and a sore tongue.
Vitamin B12 Deficiency
Difficulty in thinking and reasoning is one of the symptoms of vitamin B12 deficiency. According to Harvard Health, other symptoms of this deficiency include dizziness, imbalance, weakness, fatigue, and tingling or numbness in the hands or feet.
Older adults who change their diets or reduce food intake, as well as strict vegetarians and vegans, are at high risk of vitamin B12 deficiency if they do not consume enough of it.
Chronic Fatigue Syndrome
Chronic fatigue syndrome comes with several symptoms, including sore throat and headaches.
Individuals with this chronic syndrome often experience short-term memory and concentration problems, which are closely related to brain fog.
Fibromyalgia
According to the American College of Rheumatology (ACR), fibromyalgia is “a common neurological disorder that causes widespread pain.”
People with fibromyalgia who experience brain fog often refer to this symptom as “fibro fog.”
Dr. Rob Keenan, an assistant professor specializing in rheumatology at Duke University School of Medicine, shared with the Arthritis Foundation: “My patients describe fibro fog as feeling like they are continuously under the influence of cold medication. They find it hard to focus, string words together, converse, and stay alert and remember things.“
People with fibromyalgia often refer to brain fog as “fibro fog”.
Lyme Disease
This tick-borne illness negatively affects many patients, and if not treated promptly, it can develop into chronic Lyme disease, leading to a range of health issues related to the brain, nervous system, muscles, circulation, digestion, and more.
Since each patient experiences different symptoms from Lyme disease, it can sometimes be difficult to identify this condition.
Some of the many symptoms of Lyme disease include brain fog, fatigue, and chills.
How to Prevent Brain Fog
Avoid Prolonged Stress
Even when we are “relaxing,” our bodies can still be under physical stress. For example, sleeping in an awkward position can lead to neck stiffness, or practicing yoga or sports can result in back and shoulder pain.
In such cases, in addition to finding ways to relieve the pain, Dr. Tara Swart Bieber recommends practicing deep breathing exercises.
Inhale deeply, hold your breath for about 4 seconds, then exhale forcefully, releasing all air from your lungs over the next 4 seconds. Then, hold your breath for another 4 seconds and repeat the inhale-exhale cycle at least 4 times.
Deep breathing is a simple way to help calm our brains. Previous scientific studies have also shown that it can reduce cortisol levels, a chemical produced when the body is stressed.
Limit Screen Time Before Bed
This is a bad habit that many people have. Nighttime is when our eyes and brains need rest. Scrolling through Facebook, TikTok, or watching movies before bed can make the brain work harder and tire it out.
Instead of looking at your phone, consider reading a book to reduce the impact of screen light. Some stretching exercises, muscle massages, and avoiding tea or coffee can also lead to better sleep.
Each adult needs about eight hours of sleep per day. More than that can lead to feelings of depression, while less will not give the brain enough time to rest and reset its functions.
Reduce Sugar Intake
A balanced diet contributes to overall good health, including brain health. Most importantly, it is essential to reduce the amount of sugar consumed.
Glucose (sugar) is the primary source of energy for each of us. However, like any food source or vitamin, glucose only operates optimally when consumed in moderation.
Too much or too little glucose can affect brain function, leading to irritability, fatigue, mental disturbances, and impaired judgment.
Meditation
Meditating at least 12 minutes daily helps reduce brain fog the next day.
According to Dr. Tara Swart Bieber, meditating for at least 12 minutes each day, especially at night, can help reduce brain fog the following day.
The process of “meditation” is quite simple: Sit or lie down in a comfortable position, eliminate all distractions from your mind, breathe deeply, and let your mind rest.
If you do not enjoy meditation, you can engage in other relaxing activities such as cooking or taking a walk in a quiet environment.
A fascinating tip from this neuroscientist is to “come up with a ‘mantra’ and recite it every morning.” For example: “Tonight, I will go to bed early, sleep well, and be healthy tomorrow.“
By vocalizing your goals to yourself, you can become more intentional about changing your habits. Through this repetition, your brain and body will start to follow suit.
