Do you know that feeling too, as if your brain had simply stopped? You cannot think or concentrate at that moment, and the world around you feels as if it were behind glass or a wall? Perhaps you too are troubled by “brain fog” – sometimes also called “mental fog”. What brain fog is, how it arises and how you can deal with it, you will read below.
What is brain fog?
Brain fog is also called “brain fog syndrome” or a “clouded mind” and it is often described as a mild, ongoing inflammatory state affecting the brain.
Brain fog can frighten you, since it can resemble the beginnings of dementia or Alzheimer’s disease. Those conditions, however, come with a number of other accompanying symptoms, so if you ever experience brain fog, do not panic.
In recent years brain fog has also been reported by a large number of patients who have had COVID-19.
Brain fog – symptoms
Brain fog has symptoms such as:
- a state of reduced mental clarity, concentration and ability to think,
- feelings of confusion,
- difficulty processing information and
- forgetfulness.
That is really not a state you want to be in on an ordinary busy day. Although it is not an official diagnosis, doctors and therapists know the term well these days.
Alongside the symptoms mentioned above, people with this problem also have slowed thinking and trouble expressing themselves. They cannot think or get their tasks done, or they forget about them altogether. They do not feel like themselves, they are irritable and moody and they have trouble communicating with others, both in speech and in writing.
Brain fog – causes
Brain fog has several possible causes. If this syndrome troubles you too, you will very likely recognise yourself in some of them:
- lack of sleep: sleep is the best way for the brain to recover, because during sleep the brain stores and processes new information and, above all, clears out the metabolic waste it has “collected” during the day,
- chronic stress, anxiety and other mental health conditions: a long-term raised cortisol level weakens concentration,
- hormonal changes: symptoms can be more pronounced during pregnancy or menopause,
- dehydration: brain performance drops even with mild dehydration, so do not forget to drink regularly, every single day,
- inflammation and illness: inflammatory and autoimmune conditions such as lupus or coeliac disease, which affect the central nervous system, can also cause brain fog, as can COVID-19,
- some medicines and substances: sedatives, antidepressants, sleeping pills, antihistamines, excessive use of alcohol and drugs or chemotherapy can all make brain fog more likely,
- burnout: last but not least, this cause is a very significant one – overloading the body long-term leads to mental exhaustion.
ADHD and brain fog
ADHD is a neurodevelopmental disorder with very similar symptoms to brain fog. And brain fog can also occur alongside ADHD.
People with ADHD more often struggle with decision-making, multitasking and with the executive functions of the brain, which “burns the brain out” and leads to brain fog. Its onset is also encouraged by anxiety, depression and PMS or PMDD (a severe form of premenstrual syndrome) and by low dopamine, which is also one of the factors involved in ADHD and in brain fog.
Brain fog, the bogeyman of the digital age
The rise of brain fog today is strongly helped along by the all-encompassing digital world. How does digital life contribute to it?
- Digital overload: constantly switching between apps, sites and platforms, endless reels, stories and notifications… all feed the information smog that the brain cannot keep up with,
- multitasking: our brain cannot do two things at once, it can only switch between two things very quickly. That drains it and lowers its cognitive performance,
- too little silence and boredom: silence heals and boredom feeds creativity, but if we get little of either, the brain has no time to process information and emotions,
- too much blue light: digital screens “fool” our brain, not enough melatonin is released, sleep is disrupted – and the brain does not get the rest it needs overnight,
Dealing with brain fog: the way to a clear mind and a lasting answer
There is no universal fix for brain fog, but one thing is clear – it appears as a symptom of long-term overload of the brain (except where it arises with conditions that affect the nervous system). So giving your brain a proper reset and good nutrition may help.
The basic step in dealing with brain fog is to get enough sleep. Ideally at least 7-9 hours every night, putting away all digital screens at least an hour before bed, and going to sleep and getting up at roughly the same time.
Regular movement matters just as much, especially if you belong to the part of the population that spends most of the day indoors and sitting down (in an office at a computer). Even 30 minutes of walking or other light activity a day will help oxygenate your brain and give it the rest it needs. And you will be in a better mood too! It is also worth taking small “brain breaks” during the day, when you put down your work and your phone and simply rest for a while.
A digital detox is another good answer to brain fog. Cut down on multitasking and on mindless switching between apps and sites, and turn off your notifications (or leave on only the ones that really matter).
If brain fog is caused by a mental health condition or by an illness that also affects the central nervous system, it is important to focus on treating that condition, and therapy or professional coaching can help too.
Can vitamins help too?
Do you know what works well when brain fog is troubling you? – A “brain-friendly diet”.
Add more omega-3 fatty acids and vitamins such as B-complex, D3, iron, magnesium and zinc to your diet… and ashwagandha is a popular choice for brain fog too! Ashwagandha is a plant used in traditional medicine and in Ayurveda. It is classed among the adaptogens, plants traditionally used to help the body cope with stress and tension. Or try our supplement Powerlogy Upgraded Brain Focus.
If you recognised yourself in this article, we hope our advice helps. If, however, your brain fog symptoms are getting worse, do see a professional – a doctor or a therapist who will help you find the best solution. Brain fog is a state that should certainly not be underestimated. So give your brain what it needs, preventively too, and enjoy life with a clear mind.
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