Solution: Get Enough Sleep
Max Hirshkowitz, chair of the National Sleep Foundation Scientific Advisory Council, suggests that college-aged people should get between 7 and 9 hours of sleep each night.
This will allow your body to rest and recover after long days of rigorous mental and physical activity. If you have trouble getting to bed on time and getting enough sleep, check out our guide to best practices for sleeping.
Tips For Managing Daily Tasks
A number of strategies can help manage when it becomes difficult to think clearly.
Avoiding distractions: When possible, find a quiet space to concentrate on tasks, and take regular breaks to help with focus.
Getting support: Explain how you feel to family and friends and ask them to speak more slowly. This will allow extra time to process information.
Organization techniques: It may help to keep a diary or make lists. Smartphone reminders may help remind you to complete tasks, such as taking your medication or going to doctors appointments.
Storing items in the same place each time: Find somewhere memorable in the home to keep items that are easy to lose, such as keys.
Strategies to help with memory and concentration can make the situation more manageable in cases where brain fog is part of a long-term condition.
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 will usually ask for information about their mental health, diet, and other symptoms before carrying out tests.
Inflammation And Free Radicals
Brain fog/cognitive dysfunction comes from inflammation, and too many free radicals .
Inflammation and oxidative stress affect the limbic system and can cause it to be imbalanced.
In 2014, 2 studies found that the gene expression of the antioxidant SOD2 strongly correlated with cognitive performance .
The main SOD2 variant rs4880 GG is more common in my brain fog clientele, and theres a lot of scientific research on it.
A study found that the expression of another antioxidative enzyme gene that breaks down H2O2 was also strongly tied to cognitive performance. Having a mutation in these genes could result in cognitive impairment .
Another trial found that mutations in genes that code for melatonin an internal antioxidant hormone were tied to cognitive impairment .
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Try This To Lift The Fog
These changes in the brain are obviously not ideal, so you want to try and lower your stress levels, stat. One relaxation technique that conveniently doubles as a sleep aid is the meditative body scan. Psychiatrist, neuroscientist, and meditation expert Dr. Jud Brewer, who wrote about the technique for Elemental, described the scan better than I can, so Ill borrow his words .
Bring your awareness to the physical sensations of the toes in your left foot. If you cant feel anything, wiggle your toes for a moment, then notice what you feel. Are they warm or cold? Moist or dry? Simply be curious about what your toes feel like right now. Then invite your awareness to the bottom of your left foot and notice what it feels like.
Repeat this practice by moving your awareness through your body as you scan up your left and then right leg, and through your entire body. You can do this in about 10 minutes, or longer if youd like.
Brewer says, The body scan works because youre not trying to force your mind not to think or your body to calm down which you cant do anyway but instead, it naturally draws your attention and energy away from your worry thinking, and grounds you in your body. I feel better already.
Why Do Things Like Stress And Anxiety Leave Me With A Foggy Brain
When your brain experiences a situation that causes stress or anxiety, the cortex is turned down, along with the hippocampus . The amygdala , however, is turned up. So you become less able to be rational and sort information and instead become hyper-vigilant.
This is not only a switch in your regular brain functioning, it doesnt seem to leave much of your brain space for other things. And with ongoing anxiety, your brain can be in this red alert state constantly.
Then there are the hormones released when we feel stressed. Its an invigorating cocktail to provide enough energy to handle things, but it sends the brain into a spin that is ultimately exhausting. For example, the high levels of cortisol leave you buzzy but eventually lead to a crash. And fatigue then adds to your inability to think straight.
Common Causes For Brain Fog
Why Would Anyone Not Value These Experiences
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Check Out Ex Community Posts About Foggy Brain:
deonta2004-My foggy brain was horrible it really got to me because I would lose my words sometimes and couldn’t think and it wasn’t getting better overtime. I was so tired all the time that I would just go to work and as soon as I got home I would go to sleep.
Darlene0313– I am on my fourth day of quitting “again” and I am not able to focus at all and the fatigue is overwhelming.
CarynS-my brain is only functioning at like 50% I dont remember when to start or stop tasks. My job still has tons of deadlines that I need to meet and I’m really wanting to find a way to manage this. I’ve read a lot where folks say it’ll pass. I kinda dont have time for that and presentations that must go on! Does anyone have tips that help with minimizing brain fog and getting projects started/ completed?
Anxious Meditation Can Help You ‘relax Into The Uncertainty’ Of The Pandemic
The rise in symptoms of anxiety and depression, which include exhaustion, is a predictable response to the trauma of the pandemic, says Dr. Sandro Galea, dean of the School of Public Health at Boston University.
“The definition of a trauma is an event that threatens people’s sense of safety and stability,” which this pandemic is, he adds.
Nearly all of us are grieving the loss of life as we knew it, says Dr. Jennifer Payne, director of the Women’s Mood Disorders Center at Johns Hopkins. “We’re just in a completely different world right now,” she says. “A lot of things are not going to go back to the way they were. And so that causes grief and is a normal reaction to a big change.”
Solution: Drink More Water
In reality, staying hydrated isnt about drinking the perfect amount of water . This is because the quantity of fluids you need changes based on all kinds of factors such as your weight, activity level, and even the temperature.
To keep yourself hydrated, just follow these simple rules:
Causes Of Foggy Brain Feeling
Low energy and fuzzy thoughts can engulf your whole life. Lacking clear, incisive thinking makes everything difficult, tiredness can dominate your mood and sleep becomes your idea of a good time.
When these symptoms persist, its probably a sign that something is affecting your brain. The fogginess of the mind can manifest for a slew of reasons:
- Sleep and lack of quality, undisturbed sleep
- Medical conditions – thyroid issues, diabetes, anemia
- Hormonal Changes
- Diet, nutrition, environment, and activity level look to these first.
- Diets high in sugar, poor nutrition, and a moldy environment can increase the risk of brain fog.
On the plus side, your body is telling you something. Stay aware!
It becomes evident that change is needed. Connect the dots. Its your self-care and your cooperation that is required to determine the root cause of your brain-drain.
Brain fog can also signal an underlying element, so check with your doctor. Tests may be needed to detect some issues such as out of range glucose levels, inflammation, and infections.
Also, check out the product Almased an all-natural nutritional supplement from Germany that helps put you on a cleaner diet, which can support cognitive function and restore clear-mindedness.
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How Food Allergies Can Cause Brain Fog
If you have brain fog after eating a certain food, you may be allergic to it.
Heres a list of the top allergenic foods known as The Big 8:
And while the foods in the top 8 list account for 90% of food allergies, its possible to be allergic to almost any food.
Some people are allergic to just one specific meat, fruit, vegetable, seed, and even spice.
Brain Fog: The Hidden Causes + How To Fix It
Brain fog can result from a variety of different hidden causes. After helping over 1,000 clients with brain fog and healing my own, Ive figured out the causes and the most effective solutions. You can also take the quiz at the end of this post to find out what causes your brain fog. Read on to learn more about brain fog and how you can also find the solution to getting rid of it.
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Psychological Causes For Brain Fog
By: Ashlee Martin
It is of course advisable to first check your health is fine. A GP can check for any medical illnesses that can cause brain fog,including thyroid issues and chronic fatigue. They can also ensure its not something such as your medication, vitamin deficiencies, or bad eating habits.
But if your health is good, then look into the following psychological reasons for brain fog.
Just think of the last time you had bad news and how muddle headed you felt afterwards people with PTSD or emotional shock can feel like that constantly. While emotional shock resolves after several weeks, PTSD can last a very long time if not treated.
Stress means you know what is upsetting and overwhelming you and leaving you unable to think straight.
Anxiety can be less rational. It tends to leave the mind spinning madly with what if scenarios and negative thinking, exhausting your head. Brain fog can even increase your sense of anxiety, because brain fog can make you feel even more out of control and in danger.
Unprocessed past trauma
Past trauma also causes dissociation, meaning you have a feeling you have left your body when stress hits, adding to your sense you cant think straight.
How To Clear Foggy Brain
After a night out with good food and drink, do you wake up feeling foggy? Or, have you noticed that your thinking gets fuzzy well past lunchtime?
Stop and ponder on that for a moment because brain fatigue can creep in unnoticed and morph into a new normal without even knowing.
Symptoms like muddled thinking are frustrating as it grows more challenging to remember things and harder still to learn new things. Anxiety develops when memory is involved, and its a big concern when aging.
In optimal health, we should age with our cognition intact.
There could be many reasons not age related that your thinking drops to zero-zero. So, if youre wondering, Why does my brain feel foggy? read on.
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How The ‘lost Art’ Of Breathing Can Impact Sleep And Resilience
Another way that chronic stress makes us feel exhausted is by interfering with sleep, says Bufka. “When we’re feeling stressed, our sleep can get disrupted, which naturally leads to feelings of tiredness and exhaustion,” she says.
“We really rely on sleep to recover each day,” explains Epel. “And so for many of us, even though we might think we’re sleeping the same number of hours, it’s not the same quality. It doesn’t have the same restorative ability, because we’re getting less deep sleep, and we think that is tied to this chronic, subtle uncertainty, stress.”
What Causes Brain Fog
Brain fog can be a symptom of a nutrient deficiency, sleep disorder, bacterial overgrowth from overconsumption of sugar, depression, or even a thyroid condition. Other common brain fog causes include eating too much and too often, inactivity, not getting enough sleep, chronic stress, and a poor diet. These are some of the most common causes of brain fog that we see at Parsley Health.
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Spend Time Doing Things You Enjoy
Stress often happens when life becomes busier than normal.
If you have so many responsibilities you dont know how to manage them all, it may seem counterproductive if not impossible to take time to relax or enjoy a favorite hobby.
Try setting aside 30 minutes to 1 hour each day for a calming, enjoyable activity, like:
How Should You Discuss Brain Fog At Work
If brain fog is impacting your performance at work, Green says its best to address it head-on. If you have a good working relationship with your bossbeing up-front and honest is your best bet, she says. She suggests letting your manager know that youre feeling mentally fatigued, and also trying to come up with a few actionable ways to handle your brain fog at work.
It’s best to go into the conversation with a sense of what you need, Green says. Do you just want some support and validation? Are you needing extra time to work on a project? Are you looking for a little less volume of work? Figuring out and expressing exactly what you think would help shows your boss that youre looking for a solution, which could go a long way in maintaining a good professional relationship while you work through brain fog.
If your relationship with your boss does not have that baseline trust or comfort level, explaining this could feel more difficult. That doesnt mean, however, that you shouldnt express your concerns. You may not get from them what you need, Green says, but no matter what happens, youre justified in asking for support.
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What Is Brain Fog
Brain fog can show up in a variety of ways. Mostly it feels like your head contains cotton candy where there once was dense intellectual nervous tissue. The lights are on, but theres nobody home.
You might be unable to concentrate for long enoughon work tasks, conversations, or even on the words youre reading right now. You may have difficulty making up your mind, small decisions are a big deal, you need more coffee to focus, more snacks to stay awake, and more booze at night for temporary relief from the fog. In more severe cases, you might have headaches, problems with your vision or even nausea.