We may have all experienced it. A cloudy, lightheaded feeling where you head just seems off. When the COVID-19 pandemic hit, we thought that was the cause. And, it very well may be a prominent symptom of long COVID. I was first exposed to the term back in 2014 after being diagnosed with vestibular migraine. But, it led me to wondering more about what really is this syndrome and what causes it? But more importantly, how can we manage it?
What is brain fog?
While there may or may not be an official medical definition, there is no doubt that brain fog is a real condition that affects many Americans. Here are some of the most common symptoms associated with brain fog:
Common Symptoms
- Confusion
- Forgetfulness
- Cloudy head
- Lack of focus
- Lack of energy
- Dizziness
- Headaches
What causes brain fog?
If you ask 5 different medical professionals, you may just get 5 different responses as the main causes. However it is thought that a few main factors may lead to brain fog:
- Inflammation-inflammation is commonly seen as a cause of many disfunctions in our bodies. Research has shown a strong link between it and brain fog.
- Lack of sleep-the average person aged 18-64 needs between 7-9 hours of sleep per night and over a third do not get that.
- Stress-stress can take a devastating tole on the body. When your body is in fight or flight mode all the time, it increases your cortisol levels which can be bad over time.
- Diet-the standard American diet consists of processed, pre-packaged foods, red meats, gluten, lots of dairy and sugar, all of which have been proven to be some of the most inflammatory foods on the planet.
- Viruses such as COVID-19-this is still an ongoing area of research, but many are starting to suspect the COVID virus can cause brain fog long after getting the virus. But its not just COVID, other viral infections have been associated with it including the Epstein Barr Virus. 70-90% of Americans have been infected, and this virus remains in a person’s body forever. It can remain dormant for a long time, but given the right conditions can show up and cause problems. This was pretty eye-opening to me, as some blood work I had showed I had this virus.
Link to Alzheimer’s?
Have you ever noticed your memory gets worse as you get just a little older? I recall in my early 30s when I noticed I couldn’t remember things from my past and was told over and over by friends that it was “perfectly normal” and “just part of “becoming older.” Even many conventional doctors will tell you its no big deal.
Wait, so losing your memory is a normal part of life? This didn’t sit well with me. Alzheimer’s and dementia run in my family, I’ve lost my grandparents to the awful disease. To be frank, I don’t want that to happen to me. Having a sharp memory is something tthat is important to me, given the fact that lifelong learning and gaining wisdom and knowledge are a couple of my core values.
This was a significant reason that led me to working with a functional medicine doctor. I told him my concerns and he stated in fact that no, it is NOT normal to be losing memory in your 30s. And, he’s not the only one. On a recent podcast with Dr. Mark Hyman, Dr. George Papanicolaou said this:
“Most of all my patients, somewhere in their list of complaints is going to mention something about memory loss or forgetfulness. And they start to worry, is this the beginning of Alzheimer’s dementia? Quite honestly, they should worry. But not because they’re having some lapses in memory or forgetfulness, but because science is showing us that you can begin the process of developing Alzheimer’s dementia 20 to 30 years before you wake up one morning, forgetting your wife’s name.
Dr. George Papanicolaou
I am not trying to imply that brain fog and dementia are the same thing, because I know they are likely not. However, there clearly are overlaps between the two. I think I’m going to listen to George. Brain health is a crucial part of our body. I want to do anything I can to help optimize it while I am young, and I encourage others to do the same.
Top 5 ways I’ve managed my own brain fog
- Supplements-I take krill oil, it is a great way to get your healthy omega 3s and fatty acids which help promote brain health. In fact, when I had an organic acids test done, it showed one of my areas needing improvement was omega 3 support. I also take magnesium and a b-complex.
- Diet- a Mediterranean or keto diet rich in leafy greens, healthy fats and low in carbohydrates and sugar has been shown to be effective in promoting overall health.
- Stress management-I try to pray and or meditate regularly. We all get busy with our lives, so it is important to slow down and take the time to pause and reflect.
- Sleep-as mentioned above, get to sleep at an early time and get at least 8 hours
- Exercise-another obvious one, but this is important to keep your mind fresh and to eliminate toxins through sweat.
