Brain fog feels like it takes hours to complete a 10-minute task or that you’re struggling to listen and comprehend what is being said in a meeting. Maybe you walk into a room and can't remember why you are there. Or you are constantly second guessing yourself about locking the door or turning off the stove because you truly can’t remember if you did. Brain fog is not a medical condition or a diagnosis. It’s simply a term to describe the inability to focus, remember things, use logic, or solve problems.
Symptoms
Lack of energy or fatigue, including chronic fatigue syndrome
Inability to focus or concentrate or multitask
Trouble remembering information
Mild depression, low motivation, feeling hopeless
Trouble sleeping or insomnia
Irritability
Confusion of feeling disoriented
Diminished vision or inability to find words
Forgetfulness
Feeling spacy or confused
It is important to recognize that these symptoms can be attributed to many health conditions or may separately be a signal of a more serious underlying health condition.
Possible Underlying Causes of Brain Fog
Prescription medications – many prescription medications can cause decreased cognition. Sedatives, sleep medications, pain medications, antihistamines, bladder control medications, and others often come with the side effect of dizziness or sleepiness.
Lifestyle factors – Stress and sleep quality have a significant impact on overall health. Chronic stress can cause hormonal imbalances that affect the body in various ways. The body and brain complete a self-cleaning cycle of removing toxins during sleep. When this is unable to occur due to lack of quality of sleep, it can result in brain fog.
Leaky gut – The gut-brain axis plays an important role in the body’s overall health. If you have GI symptoms such as excess gas, bloating, fullness after eating, constipation or diarrhea, and food intolerances, these may be symptoms of leaky gut.
SIBO and Candida: I SEE THIS OFTEN! 90-95% of our serotonin, the key neurotransmitter responsible for regulating mood, is made in our gut. Those with gastrointestinal problems such as Candida overgrowth and small intestinal bacterial overgrowth (SIBO) are at a higher risk of experiencing brain fog, mood imbalances, anxiety, and depression. Small intestinal bacterial overgrowth (SIBO) occurs when the trillions of bacteria in our gut get out of balance and overgrow. This happens for many different reasons, however the most common cause I see is from a diet high in sugar, refined carbohydrates, and alcohol. These bad bacteria release a compound called histamine. Histamine is a neurotransmitter that communicates important messages from your body to your brain. Its primary role in the body is to cause an immediate inflammatory response against potential attackers. When you have autoimmunity, your body is in a constant state of inflammation. Symptoms of that inflammation include feelings of anxiety, panic, and brain fog. Candida is a form of yeast that lives in your mouth and intestines in small amounts. The yeast then coats the lining of your intestinal tract and suppresses your ability to make or secrete serotonin. Candida or yeast also affects your brain and mood function by producing chemicals that are directly toxic to the brain.
Food sensitivities – Brain fog is a common symptom for people with celiac disease and non-celiac gluten sensitivity. While the link between gluten and brain fog is not fully understood, it is a well-documented symptom of people with gluten sensitivity.
Nutrient deficiencies – A poor diet can also be a factor in the development of brain fog. Poor quality food, high in simple carbohydrates, trans fats are loaded with artificial food additives, causes inflammation in the body. This inflammation can cause brain fog symptoms. Additionally, nutrient deficiencies, particularly vitamin D and B vitamins, are associated with brain fog.
Sleep disorder breathing – This leads to grogginess and fatigue the next day.
Mold and heavy metal toxicity – External toxicants such as mold or heavy metals can cause brain fog. Heavy metal toxicity, such as too much mercury and aluminum, has long been linked to brain fog symptoms.
Menopause & perimenopause – Brain fog is a common complaint for women going through perimenopause and menopause. Fluctuating hormone levels, particularly estrogen shifts, during this time not only affect energy levels but can cause symptoms such as forgetfulness difficulty concentrating, and brain fog
Diet and Vitamin Deficiencies – Certain foods and vitamin deficiencies play a role in brain function and can be one of the causes of your brain fog symptoms.
Alcohol and caffeine
MSG
Aspartame
Peanuts
Dairy products
Vitamin deficiencies, particularly a vitamin B12 deficiency, can cause brain fog symptoms
Medications and Cancer Treatments – Allergy medications that contain diphenhydramine such as Benadryl, Ditropan for an overactive bladder, and Elavil for depression, are common brain fog causes because they block neurotransmitters in the brain. Similarly, cancer treatments, including chemotherapy, radiation therapy, immunotherapy, and bone marrow transplant can also cause brain fog.
Underactive Thyroid – Your thyroid regulates all your metabolic processes. So, if it is under-active, as is the case with hypothyroidism, all of the body’s processes slow down, including digestion and brain function. Hypothyroidism causes a general slowing down of your metabolic processes and can cause brain fog, among other symptoms. Testing for thyroid dysfunction and seeing a doctor who can interpret the results correctly is crucial.
Solutions for Brain Fog – Treatment for brain fog aims to treat any underlying health conditions that are contributing to the symptoms.
Food as medicine – Do a whole foods diet
Supplements – while a food-first approach is generally recommended in functional health, anti-inflammatory and antioxidant supplements can help reduce inflammation in the body that may be contributing to brain fog.
Lifestyle changes - Positive lifestyle changes support reducing brain fog and promote healing. Adequate sleep is vital in brain healing and reduces the overall stress burden. Daily physical activity and movement help with hormonal balance, detoxification, and gut health and decreases systemic inflammation. Stress management is also a key factor. There are many ways to incorporate stress reduction into your daily routine. Reducing or limiting pharmaceuticals can also decrease side effects from medications. Be sure to talk with your health care provider before making any changes to your prescription medications.
Keep Moving Forward 😊 Sarah
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