Brain ‘fog’ is not a medically recognised term or condition. It is a common description or umbrella term used to describe a reduced ability to concentrate, focus and think clearly. It is a very subjective term, meaning everyone experiences it differently and with varying intensity, but it does have common signs and symptoms. When you have brain fog you can feel like you are in a ‘haze’ and quite commonly feel mentally fatigued and forgetful. It can be a confusing and frustrating condition, having a significant impact on day-to-day functioning and interaction with others.
How does brain fog develop?
Of course, us being complex humans - there is no one answer to this! Brain fog is multi-factorial (can have a number of causes)
- Lack of sleep and poor sleep quality - huge contributor to brain fog
- Nutrient deficiencies /calorie deficient diets - contribute to fatigue and reduced cognitive function; we require foods that nourish the nervous system and brain (we will discuss in more detail later on)
- Viral infection - post viral syndrome, we will also discuss in more detail later.
- Chronic stress and anxiety - psychological distress can cause mental fatigue and lack of focus and clarity: hypothalamic-pituitary-adrenal-axis (HPA axis) where there may be a prolonged release of glucocorticoids (hormones) that can damage hippocampal cells that are involved in memory consolidation
- Hormonal changes/imbalances - low functioning (hypo) thyroid, pregnancy ‘baby brain’, perimenopause/menopausal transition
- Some medications: benzodiazepines, antipsychotics, opiate pain meds- also chemotherapy
Signs and symptoms of brain fog?
- Inability to focus and concentrate for any length of time, can’t multitask
- Lack of clarity of thoughts
- Feeling forgetful and slow to recall information
- Not able to think quickly - feel like ability to process information is reduced
- Easily mentally fatigued
- Feeling confused and frustrated
- In a ‘haze’ - brain like ‘cotton wool’
- Quality of life and communication with others affected
The link between viruses and brain fog
Viral infection has been linked to symptoms of brain fog. Sometimes these symptoms persist for a long time and become part of post viral syndrome which can be a chronic and debilitating condition. (we will be discussing PVS in more depth at our upcoming webinar!) Common viruses associated with brain fog include; epstein-barr virus, lyme’s disease (caused by tick borne bacteria), cytomegalovirus (CMV), SARS CoV-2 (virus that causes COVID-19). Discuss pathophysiology of viruses and effect on brain function - exact mechanism still not understood, and is subject of current clinical research however one potential mechanism of action is that the initial inflammatory immune response upon viral infection leads to low grade ‘lingering’ neuroinflammation which plays a key role in developing brain fog (Baig, 2021).
Neuroinflammation Immune Response- When the immune system recognises viruses, bacteria etc, triggers a protective response accumulating many WBCs (lymphocytes, mast cells, platelets) and normally the brain is protected from systemic inflammation by the blood brain barrier however sometimes, particularly with covid, sometimes immune system mounts an overexpression of inflammatory cytokines which can damage the BBB, leading to neuroinflammation and multisystem inflammatory syndromes.
Key nutrients
L-Theanine - an amino acid found in green tea - has calming effect on the brain, can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed, so is beneficial if stress is a causal factor of brain fog. 2021 study showed that a daily intake of l-theanine reduced stress levels and improved cognitive function. (Kunugi et. al, 2021)
Omega 3 fatty acids - particularly DHA has been shown to accumulate in the brain in areas responsible for memory and attention. We also know that DHA has a beneficial effect on mood. Anti-inflammatory action of benefit in cases where brain fog caused by neuroinflammation (e.g. post viral)
B vitamins (particularly B6, folate (B9) and B12) - production of energy and neurotransmitters
Amino acids are required for neurotransmitter production; glutamine, tyrosine, taurine, tryptophan, phenylalanine
Magnesium - important nutritional co-factor; energy production, nervous system support and healthy stress response.
Key herbs
Bacopa monnieri - Ayurvedic brain tonic
Ginkgo biloba - increases blood flow and circulation to the brain (as a stand alone supplement or included with Bacopa in Brain and memory boost!)
Rhodiola rosea- assists in reducing stress & fatigue (adaptogen), improve mood, neuronal regeneration (neurogenesis) and can activate synthesis of ATP (cellular energy source)
Rosemary - traditionally used to support memory: take as fresh leaf tea
Ingredients in Ora Bright Mind supp; also has Bacopa plus Alpinia galangal, Yerba Mate and Tulsi.
Lifestyle advice
Quantity and quality of sleep is very important!
Manage stress levels; meditation, listening to music, mindfulness, breathe! Manual therapies such as acupuncture, massage may be of benefit.
Exercise - modified for your level of vitality. Ideally 30 mins walking every day. Focus is on moving your body, doing an activity you enjoy. Positive physical benefits of increasing circulation of blood and nutrients around the body, including the brain, in addition to mental health benefits. Don’t overdo it - especially if you have post viral syndrome.
Product recommendations
3. Super B 50
5. Fish Oil 1000 / Super Omega EPA/DHA
Listen to our Podcast on Spotify – ANC Live Well Podcast ‘Combatting Brain Fog’ to find out more.
References;
Baig A. M. (2021). Chronic long-COVID syndrome: A protracted COVID-19 illness with neurological dysfunctions. CNS neuroscience & therapeutics, 27(12), 1433–1436. https://doi.org/10.1111/cns.13737
Castle, M., Fiedler, N., Pop, L. C., Schneider, S. J., Schlussel, Y., Sukumar, D., Hao, L., & Shapses, S. A. (2020). Three Doses of Vitamin D and Cognitive Outcomes in Older Women: A Double-Blind Randomized Controlled Trial. The journals of gerontology. Series A, Biological sciences and medical sciences, 75(5), 835–842. https://doi.org/10.1093/gerona/glz041
Kunugi, H., Hidese, S., Ogawa, S., Ota, M., Yasukawa, Z., & Ozeki, M. (2019). Effects of Chronic L-theanine on Stress-related Symptoms and Cognitive Function in a Non-clinical Population: A Randomized Controlled Trial (P06-106-19). Current Developments in Nutrition, 3(Suppl 1), nzz031.P06-106-19. https://doi.org/10.1093/cdn/nzz031.P06-106-19
Kverno, K. (2021). Brain Fog: A Bit of Clarity Regarding Etiology, Prognosis, and Treatment. Journal of Psychosocial Nursing & Mental Health Services, 59(11), 9-13. https://doi.org/10.3928/02793695-20211013-01
Krishnan, K., Lin, Y., Prewitt, K. M., & Potter, D. A. (2022). Multidisciplinary Approach to Brain Fog and Related Persisting Symptoms Post COVID-19. Journal of health service psychology, 48(1), 31–38. https://doi.org/10.1007/s42843-022-00056-7
Stonehouse, W., Conlon, C. A., Podd, J., Hill, S. R., Minihane, A. M., Haskell, C., & Kennedy, D. (2013). DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. The American journal of clinical nutrition, 97(5), 1134–1143. https://doi.org/10.3945/ajcn.112.053371
