Brain Fog: Beyond the Haze to Brain Wellness

You’re having difficulty focusing, your memory is sluggish, concentration is difficult, cognition is collapsing, and depending on the consistency of these factors… your life is impaired.

Although the harmless label “brain fog” is attached to this condition, millions of people are struggling with degrees of cognitive decline after the post-COVID-19 infection and are seeking to regain normalcy in their lives.

Beyond that, we are seeing a dramatic increase in people experiencing challenging non-COVID-19 brain disorders that are impairing daily functioning, productivity, ability to work and maintain relationships.

While brain fog is not a diagnosis in itself, the term has been used for years to describe people living with complex chronic illnesses such as HIV, epilepsy, fibromyalgia, Lyme disease, lupus, and effects from chemotherapy.

A range of cognitive symptoms including executive function, attention, processing speed, learning and memory, language, and visuospatial function characterize it.

If you are experiencing these symptoms, it’s crucial to recognize they may be a warning sign that something isn’t right in your body.

How do we educate ourselves and develop a strategy to restore mental clarity and live a brain- healthy lifestyle?

To do the work we want to do. To live our best life.

First, don’t ignore the condition. Get informed. Be proactive. Administer self-care.

Brain Fog and COVID-19

The COVID-19 pandemic produced a surge of studies where researchers found evidence that COVID-19 patients experienced neurological issues during the early days of the pandemic and during the course of their disease.

An October 2021 study reported in JAMA Network Open, tested neurological function in a relatively young group of patients (age 38 to 59) several months after patients contracted COVID-19. They found that as many as 24 percent continued to experience some cognitive difficulties, including problems with memory, multitasking, processing speed, and focusing.

An Emory University study conducted in 2021 analyzed data from more than 42,000 posts by more than 4,000 Reddit users in a Long COVID-19 forum and found that one in three (32.8) percent experienced cognitive difficulties long after the resolution of acute COVID-19 symptoms.

More alarming is the Oxford University paper published in Nature in 2022 indicating that patients’ brains change in observable ways after contracting COVID-19. In some cases, patients had lost up to 2 percent of their brain tissue.

While most COVID-19 patients recover fully within weeks, a segment battles lingering symptoms, like fatigue, brain fog, and dizziness, referred to as “Long COVID” that can last for months or years.

Brain Fog and Non-COVID-19 Individuals

However, it’s not just the infected experiencing cognitive issues. The impact of pandemic related societal and lifestyle disruptions on brain health among the uninfected leaves unanswered questions.

How are individuals not infected with COVID-19, but grappling with brain disorder symptoms, managing their loss of productivity and loss of quality of life?

Research published in the Dutch scientific journal Elsevier explored how the pandemic's societal changes (lockdowns and other disruptions) may have impacted the brain health of people who did not get infected with the virus.

Participants studied during this period showed increased signs of brain inflammation compared to pre-pandemic individuals. People reporting more severe symptoms had higher inflammation signals in specific brain regions responsible for mood and fatigue.

The research suggests that the pandemic's societal disruptions may have activated brain and body immune responses, even in people who did not have the virus. This immune response might explain the widespread symptoms like fatigue, brain fog, and depression.

Further studies will be needed to fully understand these findings, but the results highlight the broad impacts of societal disruptions on public health, beyond direct virus infections.

What Do You Need To Know Beyond the Research?

If you are dealing with brain fog, what steps can you take to reverse it and restore your quality of life?

A functional integrated approach is a practical first step. It involves addressing the root causes and improving lifestyle factors such as diet, exercise, sleep, and stress..

First, here is a list of some potential causes of brain fog aside from the COVID-19 discussion with TIPS for awareness and action.

• Inflammation
• Stress
• Lack of Sleep
• Leaky Gut
• Toxins
• Poor Nutrition
• Exercise

INFLAMMATION

Dale Bredesen, MD, an internationally recognized neurodegenerative diseases expert, attributes cognitive decline largely to three fundamental threats: 1)Inflammation, 2) a shortage of brain-boosting nutrients, and 3) toxic exposure.

According to Mark Hyman, MD, an internationally recognized speaker, and advocate in functional medicine, our society’s inflammation lifestyle will cost ninety-five trillion dollars for chronic disease during the next 30 years.

He says the three most significant drivers of inflammation are all lifestyle factors—gut health, diet, and chronic stress. He explains that 60 to 70 percent of your immune system is in your gut, your microbiome. The second driver is the amount of sugar and starch in our diets. The third is chronic stress.

Here are a few TIPs to help reduce systemic inflammation that may contribute to brain fog:

TIPS

• Eat a diet high in anti-inflammatory foods like leafy greens, fatty fish, nuts, seeds, fruits, and vegetables. Avoid processed foods and sugars, which can promote inflammation.
• Manage stress through regular exercise, meditation, yoga, or other relaxing activities. Chronic stress leads to elevated inflammatory markers.
• Drink plenty of water to stay well-hydrated throughout the day. Dehydration can cause headaches and fatigue.
• Consider taking supplements known for their anti-inflammatory effects like turmeric, omega-3 fish oils, Vitamin D, and green tea extract. Always talk to your doctor before starting supplements.
• Get at least 7-8 hours of sleep per night. Sleep deprivation is associated with systemic inflammation.

CHRONIC STRESS

Jessica Caldwell, Ph.D., a neuropsychologist and the director of the Women’s Alzheimer’s Movement Prevention Center at Cleveland Clinic told Prevention magazine she sees brain fog every day in patients of every age and stress is a known trigger.

Stress is the body's response to perceived and actual challenges. It's designed to mobilize energy and resources to deal with the challenge and to survive the threat. Once the challenge has passed or been resolved the brain/body should shift back into rest and restore mode.

When living with an ongoing stress state, the high levels of cortisol (the stress hormone), the increased production in inflammation, and the excessive production of damaging oxidants lead to inflammation, immune suppression and in some people, brain fog.

Unfortunately, when stress becomes chronic, the brain stays in protection mode and doesn’t get the message to turn off the stress hormone cascade. Stress shrinks the hippocampus, the key brain area involved in the regulation of the stress response. Over time the cells start to die. This important area of the brain involved with memory begins to shrink, and brain fog can set in.

TIPS

• Delegate, meditate, breathe, exercise, and let go of stressors.
• “28 Simple Ways to Relieve Stress Every Single Day, According to Psychologists”

LACK OF SLEEP

A disturbed night's sleep or chronic insomnia can lead to brain fog.

In her book “Beating Brain Fog,” Dr. Sabina Brennan says being deprived of just one night of sleep will impair your ability to learn and encode new information within your hippocampus, the part of the brain involved in long-term memory formation and retrieval.

One of the many functions of sleep is brain cleansing which is carried out by the waste clearance system of the brain, the glymphatic system.

Research in the journal Science found that the ebb and flow of blood and electrical activity during sleep triggers cleansing waves of blood and cerebrospinal fluid—prompting scientists to call sleep the brain’s “rinse cycle.”

Further, Dr. Caldwell told Prevention magazine “Sleep is when your brain reviews new information and consolidates it, helping you form more stable, long-term memory.”

TIPS

Here are several practical tips from Dr. Brennan to improve your sleep habits to reduce brain fog symptoms:

• Keep a sleep log for one week to help identify patterns or personal habits that help or hinder your sleep quality and factors that disrupt your sleep.
• Get natural daylight as soon as possible after you wake up and throughout the day.
• Avoid exercise within three hours of your optimum bedtime because it stimulates your brain.
• Go to bed before midnight. Sleep in the early part of the night is better than later for retaining and saving memories.
• Eliminate stimulants such as alcohol and caffeine.
• Take naps six to eight hours after waking and, as a general rule, no later than 3 pm.

LEAKY GUT

Leaky gut is a condition that can generate inflammation, leading to brain fog when the integrity of the gut wall is compromised, allowing food particles, gut bacterial toxins, and other chemicals to enter the bloodstream.

This triggers an immune response and inflammation. It often causes complications like IBS (Irritable Bowel Syndrome), food sensitivities, autoimmune disease, and chronic inflammation.

Inflammation from leaky gut can disrupt communication between your gut and brain, producing confusion and forgetfulness, making it one of the possible causes of brain fog.

TIPS

• Foods with high gluten content should be avoided as much as possible, as well as dairy and grains.
• Take a closer look at the difference between a healthy gut and a leaky one.

TOXINS

What is toxic exposure? How do you know if you have it?

Daniel Amen, MD, psychiatrist, neuroscientist, and brain health expert, warns that exposure to environmental toxins – such as mold, inhalants, and pollution – can cover a variety of things that can impact nearly every aspect of your body and damage the brain.

If your brain fog is chronic, you should investigate mold and heavy metal toxicity, especially elevated levels of mercury, cadmium, lead, copper, or aluminum.

Other potential causes and triggers are mycotoxins and chemicals like cleaning products, pesticides, herbicides, perfumes, scented products, and fabric softeners.

In many cases, mold, carbon monoxide poisoning, or other toxins can lead to decreased neurological function, manifesting as memory loss, subtle personality shifts, difficulty concentrating, and brain fog.

TIPS

• Inspect your home for mold, especially in damp areas like basements, bathrooms, and attics.
• Reduce harsh chemicals in cleaning products, perfumes, and air fresheners. Choose natural or unscented alternatives when possible.
• Ensure good ventilation in living spaces and workplaces to reduce the concentration of potentially harmful substances in the air.
• Stay informed about the symptoms of heavy metal toxicity and carbon monoxide poisoning. Consider periodic testing if you believe you might be at risk.

POOR NUTRITION

Mark Hyman, M.D. told his audience during a recent Doctor’s Farmacy Masterclass Series podcast that we choose what to feed our bodies—and our brains, at every meal.

Too much sugar and refined carbs, not enough good fats, inadequate intake of the proper nutrients, and exposure to toxins can harm our brains and even contribute to disorders ranging from brain fog, to depression to Alzheimer’s.

Nutrients are the fertilizer for the brain, he said. When we get the right kinds, our brain can flourish and grow, even generating new cells in older age, long after science previously thought was possible.

Hyman said there are things the brain needs to function, such as a lot of good fats and omega-3’s, a diet high in polyphenols and rich in certain nutrients like magnesium, vitamin D, and the B vitamins. The regimen also includes leafy greens, colorful fruits and vegetables, and nuts and seeds.

TIPS

• Prioritize Good Fats and Omega-3s: Essential for brain function, sources include fatty fish (like salmon, mackerel, and sardines), flaxseeds, walnuts, and chia seeds. These fats help maintain cell structure and facilitate communication between brain cells.
• Increase Intake of Polyphenols: Found in colorful fruits and vegetables such as blueberries, strawberries, spinach, and broccoli. These plant compounds have antioxidant properties that protect the brain from oxidative stress.
• Incorporate Essential Nutrients: Magnesium (found in avocados, nuts, and legumes); Vitamin D (fortified foods and sunlight exposure); and B vitamins (whole grains, beans, peas, and lentils).
• Eat Leafy Greens and Nuts. Kale, spinach, berries, almonds, and walnuts are packed with vitamins and minerals that nourish the brain and support cognitive function.
• Consider Supplements for Deficiencies: For those with confirmed deficiencies, especially in vitamin B12 and Vitamin D, consider taking high-quality supplements. Always consult with a healthcare professional before starting any supplementation.

EXERCISE

DANGER! Physical inactivity is associated with depression, diabetes, and a number of other chronic conditions that are also associated with brain fog.

In order to beat brain fog, you need to get moving.

Getting your heart pumped increases the flow of oxygen-rich blood and nutrients throughout your body, including the brain, which boosts brain cell performance.

Exercise also has anti-inflammatory benefits and increases levels of brain-derived neurotrophic factor (BDNF), a molecule that helps promote the growth of new brain cells.

Dr. Sabina Brennan points out that BDNF improves neuronal function, protects cells from stress and cell death, and encourages neurons to grow. She says, “BDNF is vital for learning, and the good news is that aerobic exercise is associated with increased BDNF concentration and enhanced cognitive function.”

TIPS

• Walk. Dance. Garden. Hike.
• Public health recommendations: Moderate exercise 30 minutes, 5 times per week.
• Join a recreational sport like racquetball or pickleball for social interaction and cardio.
• Drink more water. It only takes about two percent dehydration to affect your attention, memory, and other brain activity.
• Join a fitness class and socialize.
• Exercise first thing in the morning.
• Break up long bouts of sitting by taking a brief walk.
• Exercise your brain and seek out new adventures.

What’s next?

Once you are aware and informed you wield immense power.

Science has consistently shown us the incredible potential our brains hold.

The concept of neuroplasticity – the ability of the brain to create new neural pathways for learning and development – is a beacon of hope.

Isn’t that amazing?

You have knowledge and understanding. Now it’s time to act!

The TIPS are more than suggestions, they’re steppingstones to a brighter,

clearer future.

Try new activities. Dance, socialize, experiment with new food choices, and get better sleep.

Embrace your brain’s uniqueness.

It’s the essence of who you are… the keeper of your memories, the navigator of your dreams.

By investing in your brain health, you’re not only benefiting yourself but also changing the world around you.

So step into a world where the fog has lifted and clarity reigns.