What's Brain Fog and How to Get Rid of It . Dr. Domenico Pratico', MD, FCPP

Who amongst us at times has not felt unfocused or had trouble concentrating?

Is this something we should be concerned about? The answer lays in the “how often’? and “for how long?”.

If these symptoms manifest often during the day and are present for more than a week it is normal to be concerned since it could be “Brain Fog”.

Brain Fog is a condition in which our thoughts seem slower and sluggish, and it feels almost difficult to get through our routine work or daily activities.

Brain Fog, when our thoughts are slow and sluggish.

BUT FIRST LET’S SAY WHAT “BRAIN FOG “IS NOT.

“Brain Fog” is not a disease, a diagnosis, or even a “correct” medical term.

“Brain Fog” is not dementia.

The be more precise, Brain Fog is a “syndrome” which means is a collection of symptoms describing a range of cognitive difficulties, including trouble with focus, memory, and mental clarity. 

Importantly, “Brain Fog” impact and clinical manifestations are different for each individual.

WHAT CAUSES BRAIN FOG?

It can be caused by several “triggering” factors. For instance, systemic conditions affecting the brain (conditions that exist outside the brain that affect how it functions), such as hormonal conditions and fluctuations like during pregnancy, menopause, and menstruation, thyroid disorders, autoimmune diseases, such as multiple sclerosis, chemotherapy.

In other cases, it can be secondary to some neurologic conditions, including migraine, depression, anxiety, and stroke. 

For some people Brain Fog is caused by sleep-related problems, such as sleep apnea, and sleep deprivation, or disturbances in sugar levels (extremely high or low).

Interestingly, recent studies have shown that Brain Fog is one of the most common symptoms of long COVID, a condition in which people continue to experience health problems for at least three months after their initial infection.

CAN BRAIN FOG BE TREATED?

Yes. First of all, we need to identify if some of the factors described above are responsible for it. If this is the case, the underlying “condition” responsible for Brain Fog should be treated. If the symptoms persist despite the treatment of the “condition”, it is recommended to try others specifically aimed at the Brain Fog.

Here are some strategies that may help minimize Brain Fog symptoms.  

SLEEP WELL

Getting enough sleep regularly is central for brain health. It is extremely important to find ways to improve the time we spend sleeping, and the quality of that sleep. If we have difficulty falling asleep, try to identify and correct potential issues such as anxiety and stress. A good night’s sleep is crucial for brain health.

Sleep well

EXERCISE DAILY

Physical exercise benefits the brain by increasing blood flow which will provide better “nutrition” to it. By reducing it to a minimum, the amount of time we spend sitting or being inactive can also have similar benefits. Standing up or walking around every 20 minutes or so can also help a lot. An easy to reach goal is to take a 20-25 minutes’ walk every day, maybe at the end of the day.

Exercise daily

EAT WELL

It is extremely important to have a healthy and nutritious diet (i.e., Mediterranean diet) which can protect the brain from damage by keeping its blood vessels functional and healthy, reducing inflammation, and eliminating various dangerous by-products we all produce, all factors that have been demonstrated to harm normal brain function and activity.

Eat a healthy diet

GIVE THE BRAIN A BREAK

There are certain strategies that may help the brain function better and stay more focused.

Limiting distractions around our workplace and being organized is very important.

Additionally, when possible, we should try to break large goals into smaller ones, making them ultimately more manageable and while doing them try to take regular breaks. Taking short breaks (about 30 minutes each) throughout the day to reduce overworking our brain

MANAGE STRESS

Although stress is part of life, it is well established that chronic stress affects the ability to concentrate, as well as other cognitive functions, such as memory. In fact, when we are under stress for a long time, we experience higher cortisol levels, which negatively impact brain health and function. Thus, it is important to learn how to manage stress. In addition to daily walks and engaging in pleasurable activities, techniques such as deep breathing exercises or meditation are generally helpful in relieving stress.

Manage stress

In conclusion, Brain Fog is a syndrome that shouldn't be ignored when present. In some cases, medical intervention is necessary. But very often, small measures are enough to avoid it or, if present, reduce its effects on our daily routine.

If you enjoyed this blog and are interested in reading more of my blogs:

https://www.praticolab.org/post/mitochondrial-abnormalities-among-earliest-indicators-of-alzheimer-s-disease-dr-domenico-pratico

Dr. Domenico Pratico' , MD, FCPP

Domenico Praticò, MD, holds the the Scott Richards North Star Charitable Foundation Chair for Alzheimer’s Research and serves as a Professor and the Founding Director of the Alzheimer’s Center at Temple, as well as a Professor of Neural Sciences at Lewis Katz School of Medicine at Temple University.

For more information on the research conducted by Dr. Domenico Pratico, please visit this link.

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