In the hustle and bustle of today’s world, it’s common to experience episodes of mental fogginess, commonly known as “brain fog”. Whether it’s caused by stress, lack of sleep, or poor nutrition, brain fog can significantly impact our cognitive abilities and overall health and wellbeing.
What is bran fog?
Brain fog refers to a type of cognitive dysfunction characterised by a lack of mental acuity and difficulties with focusing and memory. It can manifest as a range of symptoms including forgetfulness, inability to concentrate, confusion and feeling mentally sluggish. People experiencing brain fog may find it challenging to complete tasks or engage in activities that require mental effort. They can feel fatigued after prolonged periods of concentration such as when driving, reading a book or working on the computer. Other symptoms associated with brain fog include irritability, anxiety, low motivation, feeling depressed, headaches, insomnia and difficulty exercising.
Causes of brain fog
Brain fog can arise from a variety of factors. By identifying and addressing these underlying causes, individuals can alleviate their brain fog and improve cognitive function and overall wellbeing.
Although brain fog is often associated with temporary conditions such as stress or lack of sleep, it can also indicate an underlying health issue. Common causes of brain fog include sleep deprivation, prolonged stress, poor nutrition and nutritional deficiencies, dehydration, hormonal changes (pregnancy, perimenopause, menopause), neuroinflammation, impaired mitochondrial function, environmental toxins (pollutants, heavy metals, eg aluminium and lead toxicity), lack of exercise and a sedentary lifestyle, depression and other mental health disorders, poor circulation, poor neurotransmitter production, poor liver detoxification, excessive alcohol consumption and drug use, and hypoglycaemia.
Some examples of medical conditions that have been known to cause brain fog are Alzheimer’s disease, anaemia, attention deficit hyperactivity disorder (ADHD), autoimmune diseases such as arthritis, lupus and multiple sclerosis, thyroid issues, allergies, infections, diabetes, gluten intolerance, hypothyroidism, migraines, fibromyalgia, and chronic fatigue syndrome.
Brain fog can also be a side effect of some medications including antihistamines, blood pressure medication, anti-anxiety medication, anti-nausea medication, some sleep aids, antidepressants and antipsychotics.
Brain fog can result from fluctuations in three key hormones – dopamine, serotonin, and cortisol, which regulate mood, energy and concentration. Cortisol, our primary stress hormone, maintains alertness, while dopamine and serotonin promote happiness, motivation and tranquillity. Maintaining hormonal balance by reducing stress and eating a healthy diet rich in B vitamins, iron, vitamin D and tryptophan is essential for hormone balance and optimal brain function.
Brain fog is a common complaint for women during perimenopause and menopause, which can be attributed to hormonal changes, with a fluctuation then drop in oestrogen and progesterone levels during this phase of life. Oestrogen plays a role in cognitive function and memory and drops in oestrogen levels can impact brain function and contribute to brain fog. Many women also experience sleep disturbances and increased stress levels around this time, which can exacerbate brain fog. Pregnancy is also characterised by significant hormonal fluctuations. Pregnancy brain fog, where women report feeling forgetful, having difficulty concentrating and being mentally foggy, is common during and after pregnancy. Sleeplessness, fatigue and nutritional deficiencies also contribute to pregnancy brain fog.
Brain fog is closely connected to gut health. An imbalance in gut microbiome can increase intestinal permeability, or “leaky gut”, which can result in a “leaky brain”, where harmful substances cross the blood-brain barrier, leading to neuroinflammation and cognitive dysfunction. The gut is also where 90 per cent of the body’s serotonin is produced, which relies heavily on gut microbes for this function. Supporting gut health with probiotics (yoghurt, kefir, miso, sauerkraut, kombucha), prebiotics (chicory root, dandelion greens, Jerusalem artichoke, garlic, flaxseeds), and anti-inflammatory foods (turmeric, ginger, berries, green leafy vege, tomatoes, pomegranates, citrus fruits, extra-virgin olive oil, avocadoes, raw nuts and seeds, oily wild fish) can help improve brain fog and promote better brain health.
Optimise your brain health and treat brain fog naturally
To treat brain fog naturally, start by addressing any underlying issues affecting brain function, such as diet, stress, sleep and physical activity. Various herbs, nutrients and foods with cognitive-enhancing properties can support brain function and help alleviate brain fog.
Nootropics: Nootropics, also known as cognitive enhancers, can improve cognitive function, including memory, focus and concentration. Researchers have found that nootropics benefit brain function by improving brain energy, increasing blood flow, supporting the production of key brain neurotransmitters (serotonin, acetylcholine, dopamine) and reducing brain oxidative stress and inflammation. Incorporating a range of nootropic herbs and nutrients into your diet is a great way to boost brain function and combat brain fog.
Bacopa monniera (Brahmi): Bacopa is a well-known Ayurvedic herb renowned for being a powerful brain and nerve tonic, traditionally used to treat chronic stress and poor memory and cognitive function. Bacopa is an adaptogenic herb that helps the body cope more effectively with stress. Bacopa contains active compounds that aid in repairing damaged neurons and improving nerve impulse transmission, which is crucial for healthy cognitive functions such as learning, concentration and memory. Bacopa’s other positive effects on brain function and memory include reducing anxiety, enhancing neurotransmitters, such as acetylcholine and serotonin, and reducing inflammation in the brain.
Rhodiola rosea: Rhodiola has been used for thousands of years in Europe and across Asia to improve stamina, strength and mental performance. Rhodiola is another valuable adaptogenic herb that helps the body adapt to stress. Rhodiola’s ability to reduce stress, and boost mood by increasing neurotransmitter levels, contributes to its positive effects on cognitive function.
Ginkgo biloba: Ginkgo has been used for centuries in Traditional Chinese Medicine to enhance memory and cognitive function. Ginkgo’s brain-boosting benefits are due to its ability to increase blood flow to the brain and improve the utilisation of oxygen and glucose by brain cells.
Withania somnifera (Ashwagandha): Ashwagandha is a popular Ayurvedic herb known for its stress-reducing and adaptogenic properties. Ashwagandha can reduce cortisol levels and alleviate anxiety, having a positive effect on memory and attention. When taken daily, ashwagandha has been shown to improve cognitive performance and promote better-quality sleep.
Panax ginseng: Ginseng is an adaptogenic herb used in Traditional Chinese Medicine to increase the body’s resilience to mental and physical stress, improve mental fatigue and clarity, and lift mood. Ginseng contains unique bioactive compounds called ginsenosides, which are responsible for ginseng’s ability to improve cognitive function, mood and energy levels. Ginsenosides can stimulate the production of acetylcholine, a neurotransmitter that is important for learning and memory. Ginseng is an effective memory-enhancing herb and supports healthy brain function by boosting blood flow to the brain.
Lion’s mane (Hericium erinaceus): Lion’s mane is a medicinal mushroom that has been used in traditional medicine for centuries, particularly in East Asia, for its ability to enhance cognitive health. It contains active compounds with neuroprotective properties, which support cognitive function by enhancing brain cell growth and repair and improving memory and concentration.
Acetyl-L-carnitine (ALCAR): ALCAR is a special form of carnitine involved in energy production and mitochondrial function and health. ALCAR helps transport fatty acids into the mitochondria for energy production, helping improve energy levels, alertness and cognitive function.
Green tea (Camellia sinensis): Drinking green tea regularly has be