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So happy to meet you! My name is Chris Ann Sepkowski. I am a Board Certified Holistic Nutrition and Wellness Coach specializing in Hormonal Health and the proud founder of Be Well with Chris Ann, Inc. 10 years ago, I suffered a major health scare that changed my life. From that experience, I …
Welcome to my page. For over 20 years I’ve served thousands as a Coaching Professional focusing on life issues, emotional energy management, and real estate sales performance. My mission has been to help my clients achieve their personal and professional goals. During the span of those 20 years, I…
My name is Megan and I have been in the industry of nutrition, herbal medicine and education for the last ten years. I have my Masters of Medical Science in Human Nutrition and I have worked with a variety of clients. I incorporate herbal medicine in my practice and have a small apothecary in my ho…
FAQs:
What is Brain Fog?
Brain fog is characterized by confusion, forgetfulness, and a lack of focus and mental clarity. This can be caused by overworking, lack of sleep, stress, and spending too much time on the computer. On a cellular level, brain fog is believed to be caused by high levels inflammation and changes to hormones that determine your mood, energy and focus. The imbalanced levels of hormones make the whole system to be thrown off. Also, brain fog syndrome can lead to other conditions such as obesity, abnormal menstruation, and diabetes mellitus.
What Does Brain Fog Feel Like?
Occasionally, many people experience mental fogginess or become mentally fatigued or forgetful, especially as they grow older. But brain fog can happen to anyone at any age. Brain fog can make a person feel mentally fatigued and fuzzy. They may feel confused and find it hard to focus and concentrate on everyday things. Brain fog can make it hard to complete everyday tasks or do things that one would consider easy and a normal part of their routine.
Is Brain Fog a Mental Health Issue?
Brain fog in itself is not a mental health issue. However, it is very closely related to mental health as it can be both a symptom of common mental health conditions such as depression or stress, and a cause for others such as anxiety.
Can Anxiety Cause Brain Fog?
The relationship between anxiety and brain fog is complicated.
A 2019 study suggests that anxiety can disrupt cognitive processes — such as thinking, problem-solving, and decision making — which could lead to foggy thinking. The brain is so busy processing anxious thoughts that it has little room left for these other functions.
But scientists also say that the relationship between brain fog and anxiety can go both ways — as brain fog increases, so can anxiety.
Also, anxiety or stress can activate the fight, flight, or freeze response. When you experience sudden stress, such as witnessing an accident, you may have difficulty thinking clearly and reacting at the moment.
But this cloudiness tends to go away when the stress is resolved.
On the other hand, stress and fear associated with anxiety can be constant. So, if you live with anxiety, you may be continually experiencing the fight, flight, or freeze response, which can result in a persistent mental fog.
Does Exercise Help Brain Fog?
While we still may be working out the mechanism, we do know that exercise can help you feel sharper. Getting your heart pumping increases the flow of oxygen-rich blood throughout your body, including the brain, which boosts brain cell performance. Exercise also has anti-inflammatory benefits and increases levels of brain-derived neurotrophic factor (BDNF), a molecule that helps promote the growth of new brain cells and keeps existing neurons in tip-top shape.
While there are not a lot of studies that have been done on brain fog in general, research published earlier this year provides evidence that exercise can help protect against so-called “chemo brain.” The study found that women with breast cancer who were most active before, during and after chemotherapy treatment were the least likely to develop issues with memory and cognition.
What is the Difference Between Dementia and Brain Fog?
Some gradual cognitive decline is a natural part of aging. We all tend to become a little more forgetful as we get older. However, these declines to not affect overall functioning or our ability to live a normal life. Normal aging does not affect decision making, long-term memory or the speed at which we think.
Dementia is a condition closely associated with age-related cognitive decline. Dementia is a term that is used to describe a decline in mental function severe enough to interfere with daily living. Whilst a gradual cognitive decline might eventually lead to dementia it is not guaranteed.
Brain fog is a symptom rather than a diagnosis. It can be due to cognitive decline, cognitive impairment, dementia or it can be due to other issues.
Does Water Help Brain Fog?
Dehydration can be a contributing factor to brain fog, as it can lead to reduced blood flow to the brain and decreased cognitive function. Drinking enough water can help to keep the brain hydrated and improve cognitive performance. However, it is important to note that brain fog can have a variety of causes and drinking water alone may not necessarily alleviate all symptoms. It is always best to consult a healthcare professional for a proper diagnosis and treatment plan.
Can Lack of Vitamin D Cause Brain Fog?
Having low or deficient vitamin D levels may negatively impact cognitive health and contribute to brain fog symptoms. People who have depression or depressive symptoms often experience brain fog symptoms such as poor concentration and memory problems.
What Medications Can Cause Brain Fog?
Several medications can cause brain fog as a side effect.
Examples of such medications include:
1. Sleep aids, such as the prescription drug Ambien (zolpidem) or over-the-counter (OTC) Benadryl (diphenhydramine)
2. Anticholinergic drugs, such as the tricyclic antidepressant Elavil (amitriptyline)
3. Opioid analgesics, such as Norco (hydrocodone)
4. Antianxiety medications, such as Xanax (alprazolam)
5. Anti-seizure medications, such as Topamax (topiramate)
6. Chemotherapy drugs (brain fog as a side effect is often called "chemobrain")
Contact your healthcare provider if you are taking any of these medications and experience brain fog.
How Long Does Brain Fog Last?
Brain fog typically doesn’t persist indefinitely but instead comes and goes (Causes of Brain Fog: What are the Reasons for My Brain Fog?). When it strikes, it can stick around for just a few hours. Unfortunately, it can also linger for months. Both are extreme, though. The duration of brain fog varies from person to person. In general, brain fog lingers between several days and several weeks. You can do things to reduce the duration of brain fog. How long brain fog lasts depends largely on things that are under your control. This means, of course, that you can reduce the symptoms of brain fog and shorten their duration. Let’s look at how to clear brain fog quickly.
History of Brain Fog
“Brain fog” is thought to originate from the term “brain fag,” a phrase coined in 1850 by British physician James Tunstall, according to research. Tunstall used the term to describe the mental exhaustion that “brain workers” — lawyers, writers, teachers, students — experienced as a consequence of over studying. In the 1960s, “brain fag syndrome” was added to the DSM-4 (Diagnostic and Statistical Manual of Mental Disorders) to describe “excessive academic strain,” per research. Today, though the common term has changed, brain fog is used to describe symptoms associated with various medical conditions, as well as a consequence of burnout and overwork in modern-day society.
Causes of Brain Fog
There are several explanations for why brain fog happens. Once you identify the underlying cause, you can begin fixing the problem. Here are six possible causes.
1. Stress
Chronic stress can increase blood pressure, weaken the immune system, and trigger depression, according to 2017 research. It can also cause mental fatigue. When your brain is exhausted, it becomes harder to think, reason, and focus.
2. Lack of sleep
Poor sleep quality can interfere with how well your brain functions, according to 2021 research. Aim for 8 to 9 hours of sleep per night. Sleeping too little can lead to poor concentration and cloudy thoughts.
3. Hormonal changes
Hormonal changes can also trigger brain fog, according to 2018 research. Levels of the hormones progesterone and estrogen increase during pregnancy. This change can affect memory and cause short-term cognitive impairment. Similarly, a drop in estrogen levels during menopause can cause forgetfulness, poor concentration, and cloudy thinking, according to 2019 research.
4. Diet
Diet can also play a role in brain fog. Vitamin B12 supports healthy brain function, and a vitamin B12 deficiency can bring about brain fog, according to a 2021 research review. If you have food allergies or sensitivities, brain fog may developTrusted Source after eating certain foods. These include:
- aspartame
- peanuts
- dairy
Removing trigger foods from your diet may improve symptoms.
5. Medications
If you notice brain fog while taking medication, talk with your doctor. Brain fog may be a known side effect of these medications, according to 2021 research. Lowering your dosage or switching to another drug may improve your symptoms. Brain fog can also occur after cancer treatments. This is referred to as chemo brain.
6. Medical conditions
Medical conditions associated with inflammation, fatigue, or changes in blood glucose level can also cause mental fatigue. For example, brain fog is a symptom of chronic fatigue syndrome, which involves persistent fatigue for a prolonged period of time, according to 2020 research.
People who have fibromyalgia may experience similar fogginess on a daily basis, according to a 2015 research review. Other conditions that may cause brain fog include:
- anemia
- depression
- diabetes
- Sjögren syndrome
- migraine
- Alzheimer’s disease
- hypothyroidism
- autoimmune diseases, like lupus, arthritis, and multiple sclerosis
- dehydration
- viral infections, like COVID-19
Symptoms of Brain Fog
Here are some of the symptoms of brain fog:
- Trouble sleeping, insomnia
- Headaches
- Low energy or fatigue
- Impaired cognitive function
- Mood swings
- Irritables
- Forgetfulness
- Trouble concentrating
- Low motivation, lack of ideas
- Excessive absences
- Mildly depress
Supplements to Help Stop Brain Fog
Here are some supplements to help stop brain fog:
1. Fish Oil – contains long chain omega 3 fatty acids, DHA. The source is salmon, tuna, mackerel, and sardines. It can improve brain function, motor skills, and vision.
2. Ginkgo Biloba Extract – widely studied for its effective anti-inflammatory, antioxidant, platelet-forming and circulation-boosting effects. Ginkgo biloba benefits include improved cognitive function, positive mood, increased energy, improved memory and reduced symptoms related to multiple chronic diseases. It can also reduce the risk of Alzheimer’s disease.
3. Choline Bitartrate – Choline is chemically related to the B group of vitamins. Choline is important for cell membranes and for the production of the neurotransmitter acetylcholine, which has a role in memory and muscle control.
4. Gamma Oryzanol – have been shown to raise the levels of neurotransmitters in central nervous system. It also promotes mood relaxation and restful sleep.
5. L-Theanine – promotes relaxation and facilitates sleep by increasing level of serotonin, dopamine, and GABA. L-theanine is known as an anxiolytic—it works to reduce anxiety.
6. Phosphatidylserine – is an important chemical with widespread functions in the body. It is part of the cell structure and is key in the maintenance of cellular function, especially in the brain. Taking phosphatidylserine can improve some of the symptoms of Alzheimer’s disease and dementia. Also, it helps improve thinking ability, attention, impulse control, and hyperactivity in children and teens with attention deficit hyperactivity disorder (ADHD).
7. Inositol – is once considered a member of vitamin B complex. It has a role in nervous system and fat metabolism. It helps in production of healthy cells in the bone marrow and cell membrane production – myelin sheath. Also, it is important for hair growth.
8. Ginseng Extract – Ginseng effectively regulates the immune response and the hormonal changes due to stress, thus maintaining homeostasis. In addition to suppressing the occurrence of psychological diseases such as anxiety and depression, ginseng also prevents stress-associated physiological diseases.
9. oy Lecithin – composed of phosphatidylcholine. It improves memory and learning ability. It also helps reduce the risk of gall stones and improve liver function. Research shows that it helps improve brain function and can prevent dementia.
10. L-Carnitine L-Tartrate – has an important role in acetylcholine production. It helps improve brain function and dementia. This amino acid can pass through blood brain barrier (BBB) and regulates neurotransmitter level in the brain.
11. Vitamin C (Calcium Ascorbate) – plays an important role in the body. It is needed to maintain the health of skin, cartilage, teeth, bone, and blood vessels. It is also used to protect your body’s cells from damage. It is known as an antioxidant. Also, it helps regulate body temperature and hormonal production.
12. Vitamin A Acetate – is an important fat-soluble vitamin. It promotes good vision and counteracts night blindness and eye disorders. Vitamin A aids in proper function of immune system. It is also necessary for normal cell growth and development. Another important role is it is an antioxidant that protect cells from free-radical damage.
13. Vitamin E DL-Alpha-Tocopheryl Acetate) – fights free radicals and prevents disease development. Certain isomers of vitamin E have powerful antioxidant abilities that have the power to reduce free radical damage, fight inflammation, and therefore help naturally slow aging in your cells and fight off health issues like heart disease, hypertension, aging, and cancer.
14. Vitamin B Complex – B complex vitamins help your body make energy from the food you eat, form red blood cells, and play an essential role in certain bodily functions. Vitamin B1 is a therapeutic agent for neuropathy. Vitamin B2 helps convert food into energy. Vitamin B3 helps enzymes in the body function properly by helping the body use other B vitamins. Vitamin B5 promotes digestive system and healthy skin. Vitamin B6 involves in immune function and brain development. It aids in the formation of neurotransmitters. Vitamin B12 is required for the formation of red blood cells and DNA. It is important for protein metabolism.
How to Get Rid of Brain Fog
Preventing brain fog is not always an easy task. Foggy thinking can sneak up on you so slowly that you might not notice it until it begins to impact your daily life. But adopting a healthy lifestyle and effectively managing your anxiety might help keep it at bay. If you experience brain fog, consider trying simple solutions such as following a sleep schedule, addressing dietary issues, and staying well-hydrated throughout the day.
Here are a few other strategies you could try:
1. Think about adding dietary supplements for brain fog like vitamin B-12 or omega-3 fatty acids if your doctor deems them safe for you. According to a 2018 reviewTrusted Source, omega-3 fatty acid supplements may improve brain health and cognitive function.
2. See if food allergies or intolerances may be playing a role in your brain fog.
3. Talk with a healthcare or mental health professional about your prescription or over-the-counter medications to see if they may need adjusting.
4. Find ways to manage your anxiety, including deep breathing techniques, meditation, or exercise.
5. Consider talking with a mental health professional about anxiety treatment options.
If these strategies aren’t helping, you might want to consider talking with a healthcare or mental health professional to investigate possible mental or physical conditions behind your brain fog.
Treatment and Prevention of Brain Fog
Since brain fog is a symptom rather than a medical diagnosis, there is no specific treatment for it. However, managing the anxiety, or any condition causing it, may help.
Some treatment options could include the following:
- medications, including antianxiety medications, antidepressants, or stimulants for ADHD
- psychotherapy to talk about anxiety and develop coping skills
- support groups
- time management systems to help a person remain focused
- adjustments at school or work, such as extra test-taking time
- exercise, deep breathing, and meditation
- Getting enough sleep, drinking plenty of water, and remaining nourished may also help reduce the risk of brain fog. This is especially helpful for people with anxiety that distracts them from self-care.
Some people find that specific self-care strategies may also help. These could include following a schedule, using a reminder app, or taking frequent breaks from whatever could be heightening their anxiety.
Tips and Tricks to Reduce Brain Fog
These are some steps you can take to reduce brain fog:
1. Get enough sleep: Sleep is important for your brain and body to clear out unhealthy toxins that can contribute to brain fog. Try to follow a fixed sleep schedule and make it a point to get seven to nine hours of sleep every night. Avoid using electronic devices like your mobile, laptop, or television before you go to sleep.
2. Try new things: Keep your mind engaged with mentally stimulating activities and make an effort to try new things. For instance, take a different route to work, try a different approach to a task you do regularly, or listen to different music. This can help increase the production of a brain chemical called norepinephrine, which stimulates the brain.
3. Avoid multitasking: Multitasking can drain your energy and lower your productivity, especially if you’re trying to do two activities that require conscious thought. Instead, try focusing on one thing at a time.
4. Work on your memory: If you’re prone to forgetting things, try using different tricks to improve your memory. For instance, rhymes, mnemonics, or visual or verbal cues can help you remember important things. You can also try repetition; for instance, if someone tells you their name, saying it back to them can help you remember it.
5. Take mental breaks: Make it a point to take a couple of mental breaks during the day, where you don’t think about anything and be in the moment. You can close your eyes, take a short walk, or look out your window.
6. Focus your attention: If you get distracted by multiple things or lose focus, try to slow down and focus all your attention on one task. Then, work on completing that task, no matter how small.
7. Stay socially active: Participating in social activities can improve your mood, memory, and cognition.
8. Engage in deep thought: Exercise your mind by spending a little time engaged in deep thought each day. For instance, if you have read an article, spend 10 minutes thinking about the article's contents.
9. Try meditation: Meditation can help reduce stress and relax your brain and body.
10. Exercise regularly: Staying physically active can improve your mental health.
11. Follow a healthy diet: A healthy diet, such as the Mediterranean diet, can help with memory, cognition, and brain health.
12. Avoid alcohol and drugs: These substances can impair your senses and adversely affect your brain.
13. Receive medical treatment: If you suspect your brain fog may be related to depression, a thyroid disorder, a nutrient deficiency, or any other medical condition, be sure to consult with a doctor or health professional right away.
How to Support Someone with Brain Fog
Living with brain fog can make completing simple tasks very difficult and can lead to stress and anxiety.
‘There is lots of help available for those struggling with the disruption of brain fog,’ says Dr Henderson. If you know someone who is experiencing brain fog, here are some things you can do to help:
1. Advise them to speak to a doctor about treatment options
2. Encourage them to make lots of notes and take regular breaks
3. Find a local support group about brain fog they can join
4. Help them to remain focused by setting alarms and reminders
5. If relevant, make adjustments to their work or learning environment
When to See a Healthcare Provider for Brain Fog
Contact a healthcare provider if your brain fog strikes suddenly, impairs your ability to function daily, or is worsening.
Additionally, contact your healthcare provider if you recently started a new medication or are experiencing the worsening of an underlying health condition related to brain fog.
Also, seek medical attention immediately if you are experiencing brain fog associated with worrisome symptoms like new or frequent headaches, fainting, or stroke-like symptoms (e.g., arm or leg numbness or weakness).
Sources:
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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