Mind and Matter

Clarity . Connection . Comfort

Working Through Brain Fog

Do you ever struggle to remember the details of a conversation, forget why you walked into a room, or find yourself zoning out during a work meeting? If you answered yes to any of these, keep reading to discover some lifestyle adjustments that can help.

While brain fog is not a medical diagnosis it is nevertheless troublesome to those who experience a group of symptoms which include difficulty concentrating, trouble finding the right words, a sense of disorientation, mild memory impairment, and a general sense of mental sluggishness. According to Danielle Wilhour, MD, assistant professor in neurology at the University of Colorado School of Medicine, this group of cognitive symptoms can manifest for several reasons and may include unabated stress, poor sleep, poor nutrition, and more. When this foggy feeling persists for more than a couple of weeks it is imperative to consult with your doctor as these symptoms may be associated with an underlying health condition such as anemia, depression, diabetes, autoimmune conditions, long COVID-19, multiple sclerosis, hypothyroidism, rheumatoid arthritis, fibromyalgia, and menopause to name a few.  

In the meantime, take the opportunity to make minor adjustments to your lifestyle to improve your brain fog: 

1. Take a break- This is especially true if you have been sick recently. Make sure to prioritize what must be accomplished but also schedule some downtime. Remember to be compassionate and kind to yourself if you forget something. 
2. Automate your to-do list- Use your smart phone to set alarms to remind you of meetings; when to take medications and when you need to get up and take a short walk, drink water, and engage in deep breathing exercises before you go back to your task. Work on scheduling automatic payments whenever possible, which will lighten your to-do list. 
3. Mind your food intake- Dr. Wilhour recommends avoiding highly processed foods, red meat, and processed meats such as bacon, ham, sausages, salami, corned beef, hot dogs, lunch meats, canned meat, chicken nuggets, beef jerky, and meat sauces. Instead focus on eating a plant-based or Mediterranean-style way of eating which focuses on whole grains, fruits, vegetables, and healthy fats. Research has shown that a low inflammation diet may alleviate some of the symptoms of certain conditions and has been shown to protect brain health as you age. 
4. Move your body- The saying “Move it or lose it” may inspire you to move your body or risk losing muscle mass, agility, stamina, and mental sharpness. Research indicates that adults need 150 minutes of moderate-intensity exercise over seven days to keep the brain and body healthy. According to Dr. Wilhour, exercise increases blood flow to the brain thus creating changes in the brain, and improving neural connections associated with learning and memory. Pick what you like to do, dance, run, swim, fast walk, but keep it moving.  
5. Keep your brain active- Read a book, do a puzzle, learn something new, pick up an instrument, and learn to play it. Search for tutorials on YouTube and learn a new skill. The research indicates that individuals who remain curious and learn new skills throughout their lifespan will safeguard the deterioration of their gray matter, which is linked to maintaining cognitive health as we age.
6. Mind your sleep hygiene- The Centers for Disease Control and Prevention recommend adults obtain at least 7 hours of sleep nightly to wake up feeling refreshed and alert. Deficient sleep can lead to short-term memory loss, attention issues, slower processing speeds and decreased alertness, all symptoms of brain fog. Make sure you are engaging in a nightly unwinding routine an hour or two before bedtime to let your brain and body know that it is time to rest and fall asleep for the night.  
7. Consult with your doctor- If brain fog symptoms persist even after making lifestyle changes schedule an appointment with your doctor as there might be an underlying medical condition that has not been identified or not treated.  

Source: everydayhealth.com

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