Sometimes, something as simple as switching up your diet reduces symptoms of brain fog. Caffeine is a popular stimulant, but did you know that starting your day with an apple provides energy, too? The right breakfast prevents that mid-day crash associated with coffee. Your brain needs glucose for energy, which can be found in natural sugars and dietary fiber. When you eat processed or sugary foods, however, all that energy becomes available at once. Brain fog happens when energy stores are depleted. Instead, opt for a fiber-rich breakfast that sustains your brain and avoid heavy foods that will make you feel sluggish.
While I’ve already mentioned diet, the amount of sugar you consume specifically has been linked to problems including brain fog. Processed sugar is also bad for gut health, which plays a big role in hormone production. These hormones control your mood and energy levels. Think about your body like a car. If you try to put poor, low-quality gas in it, then you are going to do damage to the engine. Your brain is the same way. Processed sugar damages gut health, increases your risk of disease, and causes brain fog.
For people trying to cut calories or reduce sugar intake, artificial sweeteners have been advertised as a way to let them do that without making sacrifices. While sweeteners are a good way to reduce sugar and calorie intake, research shows that there could be disastrous consequences for your brain. In a ten-year study, it was found consuming artificial sweeteners triggers neurological symptoms and inflammation in the brain. The study found people were three times as likely to suffer a stroke or end up with dementia after consuming artificially sweetened products.
Vitamin deficiencies could also be contributing to your foggy feeling. Vitamin B12 is critical for the health of your red blood cells and central nervous system. When you’re deficient, you may experience symptoms of confusion, memory problems, loss of balance, and depression. Low levels of Vitamin D have also been linked to brain fog because of its role in mental health. Additionally, Vitamin D has been linked to better cognitive function, particularly in aging adults. Adding nutrient-rich foods to your diet is a good idea, but a multivitamin or supplement helps with any holes in your diet.
Cognitive decline happens naturally, based on a combination of our genetics, lifestyle factors, and how gracefully our brains age. Adding certain supplements can slow this natural decline and support brain health, which reduces the risk of brain fog. Fish oil is well-known for its role in improving brain health. Adding B vitamins and antioxidants like vitamins A, C, and E or natural supplements like gingko bilboa and ginseng extract also support your brain. While dietary supplements are generally considered safe, you should talk to your doctor if you have a pre-existing medical condition or are currently taking medication.
People are exposed to trace amounts of heavy metals all day. There are trace amounts in household products, building materials, beauty products, and even foods. While our bodies are good at filtering out metals and other toxins, too much exposure can become dangerous. Research has even linked over-exposure to lead, cadmium, and manganese to Alzheimer’s disease. Having your blood tested for levels of metals could help you narrow down what you are being exposed to. You can also take steps like sleeping well, staying hydrated, and eating a diet that supports detoxification.
Did you know that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function? This happens because our bodies are primarily made of water. Even this slight decrease makes people perform worse on cognitive tasks and results in symptoms like headache, fatigue, and problems concentrating. Severe hydration causes muscle cramps, electrolyte imbalances, dizziness, and even loss of consciousness. According to Harvard University, people need an average of 4-6 cups of water per day because they are also getting water from food. However, this changes based on factors like your weight and how active you are.
Research shows a sedentary lifestyle has a lot of consequences and generally increases your risk of mortality, heart disease, and cancers. Whether you are physically active affects much more than just your weight. Physical activity helps burn off cortisol that accumulates in your body over time. Additionally, it encourages blood flow that sends nutrients to the brain. This helps with the formation of new brain cells that eliminate some of that foggy feeling. In addition to brain benefits, physical activity is also important for keeping your physical body healthy, including your joints and cardiovascular system.
Brain Fog with Dry Eyes Could Be Sjogren’s Syndrome
Sjogren’s syndrome is an autoimmune disease that doesn’t have a lot of noticeable symptoms. However, if you are experiencing mental cloudiness paired with dry eyes, it could be because your body is attacking healthy tissue and causing swelling in your tear ducts and saliva glands. This makes it hard for your body to produce tears and saliva. It can even make it hard for some people to have sex without another form of lubrication. While researchers aren’t sure what causes Sjogren’s syndrome, it’s worth talking to your doctor about testing if you have these symptoms.
People often brush off their migraine as a bad headache or something to do with their sinuses. However, migraines can be serious. They affect 1 in 6 people, with women in their 30s and 40s and people with a family history most likely to be affected. Migraines cause brain fog because they are triggered by an inflammatory response in the brain that causes pain and other neurological symptoms. Migraines can be serious or even early signs of a stroke, so if you experience confusion, difficulty speaking, numbness, or other severe symptoms, it’s worth being evaluated.
Some insects and arachnids carry disease with their bites. One of the more common bites that cause brain fog is a tick bite. Ticks sometimes carry Lyme disease. Spider bites from a Black Widow or another toxic critter can also cause neurological symptoms. Earlier mental symptoms include confusion, trouble holding a conversation, and problems finding the right word. However, you are more likely to notice the pain during or after a bite than the mental symptoms. Ticks leave behind a “bulls-eye” pattern, while a Black Widow bite becomes red and swollen over time.
See a Doctor if Other People Notice Your Brain Fog
One of the problems with brain fog is that it isn’t always easily noticed in milder cases. It’s also easy to brush forgetfulness off as something that just “happens” when we’re a little sleepy. However, if brain fog is impacting your life or its effects are severe enough that other people notice, it might be time to see a doctor. Often, the people we are closest to might notice symptoms before we do. It’s not always easy to hear that your brain isn’t doing what it should, but recognizing the problem earlier means finding a solution sooner.
Being aware of other symptoms that present with brain fog also helps with determining the cause of brain fog and the best course of treatment. The way brain fog is treated changes based on the cause. In some cases medication is beneficial. For others, it’s best to manage symptoms by making dietary changes or reducing stress. There are also apps to create reminders to help manage your symptoms. Since brain fog comes and goes, track when you feel foggy and other symptoms. Your doctor will use this information and other diagnostic tests to help you find a solution.
Talk to Your Doctor if You Have a Family History of Neurological Problems
While people develop neurological conditions for many different reasons, family genetics plays a big role in what conditions you are more likely to end up with. This is especially true with conditions like multiple sclerosis or Alzheimer’s disease. They aren’t necessarily passed down through families, but they have certain genetic markers that are passed down. There is no guarantee that you’ll end up with a condition because you are genetically predisposed. However, it does mean that if you have neurological symptoms like persistent brain fog, it is worth discussing with your doctor.
For people with chronic conditions, it’s easy to push off brain fog as “just another symptom” that you have to learn to deal with. However, brain fog that doesn’t seem to go away or that has gotten worse could be a sign that you need to take different steps to manage your condition. The best thing to do is to keep a journal of symptoms and document when you are experiencing brain fog. Your doctor may be able to use this information at your annual checkup to help you come up with a plan for treating it.
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