Brain Fog: Symptoms, Causes, and Treatment

Brain fog, or a sluggish, cloudy feeling in your head, can make it hard to focus. You may feel exhausted but unable to sleep, you may forget things, or make simple mistakes.

Causes of brain fog include depression, lupus, and long COVID. Making changes to your diet, exercising, getting adequate sleep, and treating the underlying condition are some ways to relieve it.

“Brain fog” is a casual term that describes cognitive difficulties or a compromised mental state that makes it difficult to think clearly.

Inflammation in the brain triggers brain fog. Nerve cells in the brain send signals to each other to help you focus, perform tasks, and think clearly, but inflammation damages these nerve cells, impairing their communication.

Brain fog symptoms may include:

• Feeling mentally “fuzzy”
• Inability to think clearly
• Lack of mental clarity
• Memory problems
• Spacing out
• Trouble concentrating

Brain fog has been linked to many health conditions. Tell a healthcare provider if you experience brain fog. They will likely evaluate you for some of these possible causes.

1. COVID-19

Brain fog is a commonly reported symptom of long COVID. Nearly one-third of people have cognitive difficulties for weeks or months after COVID infection.

2. Chronic Fatigue Syndrome (CFS)

Chronic fatigue syndrome (CFS), also called myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), causes cognitive and physical fatigue that lasts more than six months and does not improve with rest.

Widespread inflammation in the brain may cause CFS. People with this condition often have brain fog symptoms like difficulty concentrating and sluggish thinking.

Antidepressants and therapy can alleviate some CFS symptoms, as well as massage, meditation, and yoga.

3. Depression

Depression often causes a persistent sadness and a loss of interest in your favorite activities. You may have trouble focusing, making decisions, and remembering things.

A healthcare provider can prescribe antidepressants, talk therapy, or a combination of both to help manage these symptoms.

4. Hormone Changes

Changes in hormones during menstruation, pregnancy, and menopause may cause cognitive difficulties. Brain fog can also be a symptom of premenstrual syndrome (PMS).

Estrogen and progesterone levels change throughout the menstrual cycle and may affect cognitive function. Some people have difficulty concentrating after ovulation and just before their period begins.

5. Lack of Sleep

You may have frequent, severe brain fog if you have a sleep disorder that compromises your sleep. Some of the most common sleep disorders include:

• Insomnia: An inability to fall or stay asleep or both
• Narcolepsy: Excessive daytime sleepiness
• Restless legs syndrome: A “creeping” sensation that causes leg pain, particularly at night
• Sleep apnea: “Gasping,” snoring, or pausing and resuming breathing while you sleep

A lack of sleep can make it difficult to complete tasks and pay attention, and may make you feel confused.

Practicing a consistent bedtime routine is important for getting good sleep. Try waking up and going to bed at the same time every day, avoid looking at your phone before bed, and make sure your bedroom is cool, dark, and quiet.

6. Lupus

Lupus is a chronic (long-term) autoimmune disorder in which the immune system mistakenly attacks healthy cells, causing inflammation and pain. Systemic lupus erythematosus (SLE) is one of the most common forms of lupus.

Lupus may cause brain fog, also known as “lupus fog,” which can look like:

• Confusion
• Difficulty concentrating
• Difficulty keeping a schedule or remembering names
• Lapses in memory
• Problems with processing thoughts
• Trouble completing familiar tasks

Talk to a healthcare provider about treatments for memory issues, such as doing puzzles, reading books, or using planners or color-coded calendars.

7. Multiple Sclerosis (MS)

Multiple sclerosis (MS) is a chronic inflammatory disease that causes lesions on the central nervous system that affect cognition, emotions, thinking, and motor function.

Talk to a healthcare provider about MS treatments that help alleviate brain fog. They may advise creating quiet environments for working, making checklists, and using memory aids like sticky notes.

8. Anxiety and Stress

Anxiety and stress may cause brain fog-related symptoms like impaired memory.

Many effective medicines and forms of therapy that treat mood disorders might also help manage cognitive symptoms of brain fog.

9. Chemotherapy

Brain fog is a common side effect of chemotherapy, a chemical therapy used to treat many types of cancer. Some people refer to this as “chemo brain.” People with chemo brain may notice difficulty finding the right words, spacing out, or having trouble remembering things.

A healthcare provider may advise cognitive rehabilitation, exercise, and meditation to manage chemo brain.

10. Other Health Conditions

Brain fog has been linked to several other health conditions that cause fatigue and inflammation. You may notice brain fog if you have:

• Allergies
• Attention deficit hyperactivity disorder (ADHD)
• Celiac disease
• Fibromyalgia
• Kidney failure
• Lyme disease
• Migraine
• Sjögren’s syndrome
• Thyroid disease

Brain fog is a symptom of several health conditions, so no guidelines exist for diagnosing it.

A healthcare provider may conduct testing to rule out certain medical conditions and narrow down what’s causing your brain fog. This includes screening for mood disorders like anxiety and depression.

Treating the underlying cause of your brain fog may help relieve cognitive difficulties. The treatment will vary depending on the condition.

• Selective Serotonin Reuptake Inhibitors (SSRIs) are a type of antidepressant medication. They may help improve anxiety and depression, as well as COVID-related brain fog. They are also commonly used to treat mood disorders in people with CFS.
• Cognitive behavioral therapy (CBT) can help you cope with anxiety and depression, which may be a cause of brain fog.
• Occupational therapy is another option for people struggling with cognitive, physical, or sensory challenges.

Lifestyle Changes

The following lifestyle changes may help you deal with brain fog:

• Diet: An anti-inflammatory diet, like the Mediterranean diet, may reduce inflammation in the brain. This diet focuses on plant-based foods, lean meat, and healthy fats (like avocado and olive oil), and whole grains, while limiting red meat and sweets.
• Exercise: Regular physical activity supports mental functioning. Exercise supplies oxygen to the brain, which strengthens communication between nerve cells. Experts advise 150 minutes of exercise per week.
• Sleep: A lack of sleep may cause or worsen brain fog, so aim to get 7-8 hours of sleep nightly.

Many people have brief instances of brain fog. It’s normal to have the occasional moment when you have trouble finding the right words, focusing, and remembering things.

If cognitive difficulties persist for several weeks or longer and impact daily activities, consult a healthcare provider. Track your symptoms, including when they started, what triggers them, and what helps resolve them.

Brain fog can come with an autoimmune disorder, poor sleep, and stress. Persistent brain fog may be a sign or symptom of a health condition, like CFS, depression, or long COVID.

Consult a healthcare provider if you develop brain fog that doesn’t go away and interferes with daily activities.

A healthy diet, exercise, and consistent sleep typically help alleviate brain fog. Other treatments may include CBT or occupational therapy, in which you learn ways to manage cognitive difficulties.