Brain fog is such an elusive concept to me. I had honestly never even heard of it until the pandemic. And even then, I still didn’t really understand what it was.
I started experiencing brain fog around May. It’s something you can’t really understand until you’ve been through it yourself. I still don’t really know how to describe it, but the best I’ve come up with is that brain fog feels like you can only think with part of your brain, rather than your whole brain.
It’s a disconcerting experience. Sometimes, I don’t know it’s happening. Other times, it honestly feels like I have been brain damaged (or what I imagine that feels like) and prevents me from partaking in normal activities.
What is Brain Fog?
Brain fog, or limited or poor cognitive function, is used to describe a range of symptoms, including:
- Difficulty concentrating and maintaining focus
- Feeling confused or disoriented
- Scattered thoughts
- Mental fatigue and sluggish or slow thinking
- Forgetfulness or memory issues/lapses
- Language and communication issues, like lost words
- Issues multi-tasking
- General fatigue and lack of energy
- Headaches and physical discomfort
There is a wide spectrum of brain fog experiences. Experiences range from mild bouts of forgetfulness, while others are severely affected for days. Symptoms can vary and change over time.
Things like stress, anxiety, low mood, and fatigue all impact how your brain functions. Poor sleep or diet may also bring about or worsen brain fog, which many people with chronic illness suffer from. Fortunately, brain fog is not structural damage to the brain, and most people will fully recover.
Brain fog is reversible in nature, so it differs from other cognitive impairments like dementia and Alzheimer’s disease which are considered progressive.
What are the Causes of Brain Fog?
Many people experience brain fog after contracting COVID-19, or while recovering from Long Covid. It’s possible to get it after other infections as well. Some medications, such as migraine medication or chemotherapy can also induce brain fog.
Some people experience it while going through hormonal changes, such as menopause, thyroid issues, or pregnancy, as these changes can trigger or exacerbate symptoms.
People with certain medical conditions are also known to often face brain fog, such as those with:
– Chronic illnesses (e.g., fibromyalgia, multiple sclerosis).
– Autoimmune diseases (e.g., lupus, rheumatoid arthritis).
– Mental health conditions (e.g., depression, anxiety).
– Neurological disorders (e.g., migraine, epilepsy).
Some reports have also shown that the trauma and isolation some experienced during the COVID-19 pandemic and lockdowns may have contributed to brain fog.
My Brain Fog Symptoms:
When I was diagnosed with gastroparesis, I stopped eating completely. I was receiving barely any nutrition for months until I received a feeding tube. Those with deficiencies in nutrition, including essential vitamins and minerals, can experience brain fog. Iron deficiencies, for example, can also decrease your energy levels and thus affect cognition.
For me, it feels like the outer part of my brain is working more slowly or not at all, while I am doing all my thinking with the center part of my brain. It comes and goes, and is actually usually worse when I am doing mundane tasks like reading a book, writing an email, or even just holding a conversation. My theory is that it happens less while I am working, because I am trying a lot harder to stay focused. As a result, I use up a lot more energy.
Sometimes, my thoughts feel more fuzzy and it’s really hard for me to focus. Sometimes I am slower to respond or find my words. There have been times where I go to the grocery store and then all of a sudden have absolutely no idea why I am standing in this aisle, or why I’m in the grocery store at all.
I’ve also found that sometimes I make weird mistakes that I never would have done before. For example, a few weeks ago, I tried paying for drinks at a restaurant with my bus pass.
I’ve also noticed that I have a difficult time conceptualizing the future. Like I can’t really think past what I have to do in the next two weeks. I’m not sure whether that’s a symptom of brain fog, but it’s something that’s happening to me too.
The Mental Toll:
It’s difficult to grasp the idea that your thinking or memory may not be as good as it used to be. I often ask myself, what if my thinking never returns to normal?
I often feel that I should be doing more. More to get better. More to compensate for the fog. And more to be as productive as I used to be when I was healthy.
Dealing with impaired cognitive function is extremely frustrating, and can often lead to anxiety or depression, which just makes your brain fog symptoms worse.
It’s very difficult for me when it interferes with my routine activities or limits how I can spend my time. I often can’t do anything in my evenings after work, and can only participate in one thing on the weekend. I need the rest of my time to recuperate and rest.
Not only do I feel like I should be doing more, but I also genuinely want to do more. I want to bake cookies and not be exhausted. I want to do laundry and not have to dedicate my whole weekend to doing one load. Or be able to go out for drinks after work. I want to do anything and everything I used to be able to do with relatively low effort.
I want to not worry about what will happen if my brain fog or illness gets worse.
How to Manage Brain Fog Symptoms:
Fortunately, there is hope for people with brain fog! There are a few things that can be done to help manage brain fog, including:
Brain fog can be a frustrating and challenging experience, but the good news is that there are numerous strategies you can employ to help manage brain fog and boost your cognitive function:
- Staying Hydrated: Proper hydration is essential for optimal brain function. Dehydration can lead to fatigue, difficulty concentrating, and cognitive decline. Ensure you drink an adequate amount of water throughout the day to keep your brain hydrated and functioning at its best. I can’t drink water, but instead get my hydration via feeding tube. I find that I do feel a lot better on days I get sufficient hydration.
- Prioritizing Sleep: Aiming for 7-9 hours of quality sleep per night is crucial. During sleep, your brain processes and consolidates information, contributing to clearer thinking and improved cognitive function. Establishing a regular sleep routine can be super helpful.
- Exercising Regularly: Exercise boosts blood flow to the brain, increases oxygen delivery, and promotes the release of neurotransmitters that enhance mood and cognition. We should all be striving for at least 150 minutes of moderate-intensity exercise per week.
- Getting Proper Nutrition: Some vitamins can help with brain fog. Nutrients like omega-3 fatty acids, antioxidants, and vitamin B can support cognitive function.
- Managing Stress: Chronic stress can contribute to brain fog. Implementing stress-reduction techniques such as mindfulness, meditation, deep breathing, or yoga can help calm your mind and improve mental clarity.
- Limiting Your Alcohol Intake: honestly, this one is kind of a given. I find that alcohol often makes my symptoms significantly worse. The fogginess kind of feels like a really long and bad hangover.
- Smart Planning: Plan your activities to allocate your energy wisely. Prioritize tasks that need to get done, and break them down into small tasks to prevent mental fatigue and conserve energy.
- Sticking to a Daily Routine: A daily routine can provide a sense of stability and reduce cognitive load. Remember how Mark Zuckerburg wears the same tshirt everyday? Same concept. Consistency in your daily schedule can help you manage brain fog more effectively.
- Taking Breaks: Taking short breaks throughout the day allows your brain to reset. Stretch your legs. Go make a coffee. Incorporate mini-breaks into your routine to prevent mental exhaustion.
- Mindfulness and Relaxation Techniques: Practicing mindfulness and relaxation exercises can help clear the mental clutter and calm the storm of brain fog. Techniques like progressive muscle relaxation or guided imagery can be really helpful to combat stress and let your brain rest.
- Using Organizational Tools: Use reminder apps, calendars, and other organization tools to keep track of important information. External memory aids can alleviate some burden on your cognitive function.
- Staying Connected: Staying connected with friends and family provides emotional support and social engagement, which are vital for mental well-being.
Emerging from the Fog:
Despite being extremely challenging to deal with, there are some methods to help manage brain fog. For some, it is a daily battle. I hope this article helps encourage understanding and empathy for those experiencing brain fog. Connecting with others who understand your experiences can help.
Whether you’re personally affected by brain fog or seeking to support a loved one, the journey towards clarity and empowerment starts with knowledge and empathy.