Brain fog is a symptom characterized by decreased concentration, trouble focusing and paying attention, or forgetting things. Conditions such as migraine or multiple sclerosis can cause brain fog, while stress, lack of sleep, and diet are also causes.
Brain fog can be frustrating and confusing. However, people can use several methods to help themselves cope.
Brain fog includes signs such as:
- trouble remembering things
- a decrease in concentration
- trouble paying attention
- not remembering minor things from conversations
- forgetting actions during an errand
- taking too long to complete tasks
Doctors
Brain fog can make a person feel that thinking, understanding, and remembering are not working as they should. It can also fluctuate, flaring up at certain times of the day, when medications are wearing off, or while experiencing other symptoms such as pain.
Brain fog can affect:
- memory, including the ability to store and recall information
- forgetting certain words or names
- the ability to process and understand information
- the ability to calculate and work things out
- executive functioning abilities for organizing, solving problems, and planning
If one or more of these functions do not work effectively, understanding, focusing, and remembering things can be challenging. It can lead to stress and mental fatigue.
Brain fog can present differently between people. Some common symptoms can include the following:
- lack of mental clarity
- memory issues
- inability to focus
With brain fog, a person may know where they are and what they are supposed to be doing, but they might have a hard time focusing. This is very different from dementia, which causes a progressive loss of thinking skills, memory, and self-care abilities.
It also differs from delirium, which causes extreme confusion and disorientation. A key feature of brain fog is that a person feels like they should be able to think more clearly, and can be quite subtle.
Many conditions that can cause brain fog are inflammatory conditions.
There are different types of inflammation. Chronic inflammation resulting from an autoimmune or inflammatory disease
Inflammation can affect the heart and its vessels, the gut and biome, the joints, and the blood vessels in the brain.
A person can also experience acute inflammation, which can result from a traumatic head injury, for example.
Below are examples of conditions that may cause brain fog, and inflammation may play a role.
Concussion
A concussion can happen after trauma or a head injury such as a fall. It can cause acute inflammation in the brain, as well as a disruption in nerve function, neurotransmitter activity, and blood flow.
Other signs
Migraine
Migraine is a condition that can cause recurring headaches, which can sometimes be debilitating. Migraine episodes can also involve other symptoms, such as sensitivity to light and sound, mood changes, and brain fog.
Multiple sclerosis
Inflammation can cause brain fog. In multiple sclerosis (MS), inflammation causes gradual damage to the brain’s myelin. MS affects various areas of the brain, and demyelination can affect regions involved in thinking, concentration, and attention.
As a result, people living with MS may experience changes in their ability to make decisions and process and remember information.
These changes are usually mild to moderate and do not affect a person’s ability to live independently. However, they can lead to frustration and difficulty completing daily tasks, such as finding house keys or grocery shopping.
Fibromyalgia and chronic fatigue syndrome
Fibromyalgia and chronic fatigue syndrome are also inflammatory conditions, and inflammation throughout the body can increase brain fog.
Fibromyalgia causes pain throughout the body and can affect a person’s concentration and memory. This is fibro fog. Scientists do not know precisely how fibromyalgia leads to these types of symptoms.
CFS, also known as myalgic encephalomyelitis, can result in severe tiredness and problems with thinking. As with fibromyalgia, there is no clear explanation of what CFS does to the brain to cause brain fog symptoms.
Infections
Viral infections, such as West Nile virus and COVID-19, can also cause brain fog. A person
Many people experience cognitive problems after COVID-19, even long after the initial infection has passed. This can be one of the symptoms of long COVID.
The virus is thought to activate specific immune cells in the brain, which
Brain fog can be a symptom of an inflammatory infection that attacks the brain. For example, bacterial diseases such as Lyme disease can cause brain fog.
Mood disorders
Mood disorders such as depression, anxiety, or bipolar disorder can impact how someone thinks and feels.
Research shows that depression
Problems with memory, focus, and decision making can contribute to the feeling of brain fog. Sleep problems and a lack of energy may also make concentrating and completing tasks harder.
Nutrient deficiency
Nutrients can affect a person’s ability to focus, think clearly, and recall information.
Eating an unhealthful diet or not eating enough can cause problems with healthy brain function. Deficiencies can also occur due to underlying inflammatory health conditions such as Celiac disease.
Specific nutrients that can affect cognition and memory include vitamin B-12, iron, and Omega-3 fatty acids. A lack of some nutrients, such as magnesium, can also contribute to the development of mood disorders that can also lead to brain fog.
Obesity
People with obesity may also experience brain fog. Obesity can cause hypertension, high cholesterol, and diabetes, all of which lead to cerebrovascular disease, which causes multiple strokes and cognitive deficits. Obesity is also usually associated with nutritional deficiency, which can contribute to brain fog.
In a 2023 review, researchers noted that evidence supports the idea that obesity leads to cognitive decline.
Autoimmune conditions
Autoimmune conditions are inflammatory diseases. Brain fog can be a symptom of an autoimmune condition.
For example, lupus is an autoimmune disease in which the immune system attacks healthy tissue. It can cause symptoms throughout the body.
About 70–80% of people with lupus experience brain fog at some point in their lifetime.
Another condition that can cause brain fog is rheumatoid arthritis. Similarly, inflammatory bowel disease (IBD) is another condition in which gastrointestinal inflammation can also affect brain function.
Lupus or rheumatoid arthritis causes brain fog due to vascular inflammation. IBD may cause brain fog due to nutritional deficiency or changes associated with the gut-brain axis.
There are additional conditions that may cause brain fog. They include:
Hormonal changes
Changes to a person’s hormone levels can affect their brain functioning, especially during pregnancy or menopause. People going through menopause may cite brain fog as an issue affecting them.
The hormonal changes and other physical changes that are occurring during these times may cause effects such as anemia, disruptive sleep, iron deficiency, and other changes that can affect concentration, attention, and cause problems with focus and attention
Hypothyroidism and Hashimoto’s thyroiditis can lead to hormone imbalances. Memory and thinking problems that are similar to brain fog are common in thyroid disorders.
Postural tachycardia syndrome
Some people experience an increase in heart rate and lower blood pressure when standing up. This is a condition doctors call postural tachycardia syndrome (POTS).
These cardiovascular changes may cause brain fog.
Medication
Some medications may affect an individual’s mental functioning.
These include:
People may wish to speak with a doctor about any adverse side effects they are experiencing from the medication they are taking. If a person cannot change their medication, a doctor can help the individual develop coping strategies for brain fog.
A person should consider talking with a doctor about treating the underlying cause of their brain fog. When a person treats or manages the underlying condition, such as by switching medications, the fog should clear or improve.
The following are some ways to treat brain fog symptoms.
Diet
Dietary changes may increase a person’s energy levels and improve mental focus.
A diet that focuses heavily on processed foods high in unhealthful fats and sugars may contribute to brain fog. Replacing these foods with fresh fruits, vegetables, and other fresh, plant-based foods can help promote clearer thinking.
In addition, people living with many of the conditions that can cause brain fog may benefit from probiotic supplements. Research shows this can help improve brain function. A person may find a similar benefit from eating foods that naturally contain probiotics, such as yogurt or kimchi.
People should also drink enough fluid to prevent dehydration but limit the intake of caffeine and alcohol, as these can affect sleep and energy levels.
Exercise
The
Current guidelines advise adults to engage in either 150 minutes a week of moderate-intensity aerobic exercise or 75 minutes a week of high intensity activity, as well as exercises to improve strength and flexibility.
Sleep hygiene
Sleep hygiene refers to how a person sets up their sleep environment and improves their sleep quality. Research shows that sleeping well can help reduce body inflammation.
Some tips to help improve sleep quality
- set a regular bedtime
- leave mobile devices in another room
- keep the room cool, dark, and free from sound or other distractions
- avoid caffeine before bed
- do not eat a large meal before bedtime
Stress management
When a person experiences a stress response, it can lead to sleep disturbances, anxiety, appetite changes, constantly thinking about distress, distraction, and changes in inflammatory earner transmitter function—all of which can contribute to brain fog. Therefore, controlling stress can help a person maintain a clearer mind.
Stress management can vary between people. For some, exercises such as yoga or running can help improve their mood and stress levels.
Others
Other ways to aid brain fog include:
- taking vitamin supplements such as vitamin D, C, and B complex
- talking with a doctor to determine the cause, such as treating depression
- lifestyle changes, such as eating healthful food, sleeping around the same time every night, and engaging in regular physical activity
A person should see a doctor if they:
- have other symptoms that may indicate an underlying medical condition
- notice that brain fog has started or worsened suddenly or significantly
- see no improvement despite making lifestyle changes
A doctor usually asks for information about a patient’s mental health, diet, and other symptoms before performing tests.
Brain fog can last for months. However, it may improve when a person effectively treats the underlying cause. A person can also take steps to help improve the symptoms with lifestyle changes and other treatments.
Brain fog is not a mental health condition. However, mental health conditions such as depression can cause brain fog to occur.
Brain fog can happen for various reasons, including a medical condition, stress, diet issues, a lack of sleep, or the use of some medications. If symptoms result from a medical condition, they may improve with treatment.
Tips for reducing the impact of problems with memory and concentration include reducing stress, improving sleep, and regular exercise, among others.