Brain fog: what it is and how to combat it?
In this article, we tell you what brain fog is, its symptoms and causes. Find out how to combat it, step by step.
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What is brain fog?
Brain fog is a term used to describe a set of cognitive and emotional symptoms that make it difficult to think and concentrate. It isn’t a medical diagnosis. It affects many people and has a significant impact on their quality of life, being a physical and psychological factor of vulnerability. It is common among people who are under constant stress, with unhealthy lifestyle habits or who are suffering from adverse medical conditions.
Brain fog symptoms
The symptoms of brain fog can vary in intensity and duration. The most common are:
- Difficulty concentrating, affecting performance at school or work.
- Frequently forgetting things
- Slowness of processing or delayed thinking
- General feeling of disorientation.
- Mental exhaustion.
- Difficulties in making decisions.
Causes of brain fog
There are various physical, emotional or psychological factors that may cause this condition. The most common causes are:
- Stress: chronic stress can have a significant impact on cognitive function.
- Lack of sleep: lack of sleep can affect memory, concentration and mood.
Inappropriate diet: a diet that is lacking in essential nutrients can affect brain function. - Dehydration: our brains are highly sensitive to hydration levels.
- Medical conditions: thyroid conditions, diabetes, anaemia and autoimmune diseases, like lupus.
- Medication: some medications can have side effects which include brain fog. Consult your doctor.
- Hormone imbalances: hormonal changes, such as during pregnancy, the menopause or due to endocrine disorders, can affect cognitive function.
How to combat brain fog?
Combating brain fog requires a comprehensive approach which includes changes to lifestyle, strategies for handling stress and, in some cases, medical intervention. Below, we give you some steps to combat brain fog:
- Establish a daily routine to have a structure to the day and reduce the feeling of confusion. Include time for work, exercise, relaxation and sleep.
- Improve sleep: quality sleep is essential for a good cognitive function. Establish a sleep routine, create a conducive environment, limit the use of electronic devices and practise relaxation techniques before going to bed.
- Maintain a balanced diet, rich in nutrients, consuming foods that are rich in antioxidants, fruit and vegetables. Avoid sugars, ultra-processed products and too much alcohol, and always stay well hydrated.
- Do regular exercise: walking, running or swimming improve the blood circulation in the brain and promote neurogenesis, the process of creating new neurons.
- Learn how to manage stress: practice mindfulness and relaxation techniques and enjoy leisure and recreational activities.
- Consult a health professional: if this condition persists, despite making healthy changes, consult a health professional (doctor, nutritionist or psychologist).
