10 Causes of Brain Fog

The old advice was to suck it up, drink some coffee, and get on with it. Many people assume it’s just the effect of growing older, or of being busy, or lack of self-discipline. Those things may cause brain fog, but there may also be some things you can do to improve your cognitive function.

Many of us think about keeping our lungs healthy, or our hearts, or our muscles and bones, but do we think about our brains? Do we consider the health of the organ that is arguably the most important organ in our bodies? Keeping your brain in excellent working order is closely tied to your quality of life. If you are feeling fuzzy and unfocused, try a little investigating to get to the cause of that symptom. Dealing with a symptom without dealing with the cause is a short-sighted and unproductive method.

What Causes Brain Fog?

1.     Toxins

Our bodies have an amazing ability to deal with all the toxins we encounter in our day to day lives. From our nose hairs to our lymph system to our liver and kidneys to our guts, our bodies work hard every day to keep out or get rid of anything that doesn’t belong in our bodies. We are exposed to countless external toxins such as BPA in plastics, pesticide and herbicide residues in our foods, mold in our homes, chemicals in our cleaning and beauty products, and exhaust from our vehicles. We are also exposed to internal toxins such as poor gut microbe balance, candida overgrowth, bacteria, and viruses. If you are experiencing brain fog, you may want to examine ways to cut your exposure to some of these things (for example, by switching to organic foods to cut your pesticide exposure, choosing clean beauty and cleaning products, taking a probiotic, and getting rid of any plastic containers that contain BPA). You may also want to support your body’s detoxifying systems with supplementation. Some herbal teas work to support detoxification. From the larger organ systems all the way down to the mitochondria in our cells, our bodies work hard to keep toxins at bay and brain fog might offer a clue that you need to support these systems and reduce your exposures.

2.     Stress

Speaking of toxins, stress is also a toxin and chronic stress hormones can be considered an internal exposure. Stress in and of itself is a neutral fact of life—it is one of the ways our bodies adapt to situations and environments. However, the way you perceive and manage your stress levels, and the way that you make time for your body to recover from stressful experiences determines the point when stress becomes a problem. You may experience physical stress when you exercise or train, or if you are pregnant, or if you are ill. You may experience emotional stress in your relationships and work. You may experience chemical or oxidative stress from poor nutrition, poor sleep, and exposure to environmental stressors. If these stressors are causing brain fog, then you may need to find some ways to manage your stress levels to allow your body the time to recover before meeting its next challenge.

3.     Lack of Sleep

The primary way to help your brain and body recover from stress? Get consistent, high quality sleep. Sleep is of utmost importance in every area of your health, and brain health is no exception. Sleep has been called a “dishwasher for your brain.” When you consistently get 90-120 minutes of deep sleep every night, as part of a normal sleep cycle that lasts 7-8 hours, your brain has the chance to recover from the stresses of the day. Your hormones reset. Your body repairs itself. If you are experiencing brain fog, the first cause to examine is whether you are getting enough sleep.

4.     Increased Blood-Brain Barrier Permeability

Your brain is surrounded by a  semi-permeable membrane that keeps the blood circulating in your body separate from your brain. Molecules that are necessary for brain function pass through this membrane, and neurotoxins that may damage the brain are kept out. If this membrane is weak, there is a good chance that toxins will cross the blood-brain barrier and cause problems. Some things that damage the blood-brain barrier are alcohol, tobacco, poor nutrition, lack of sleep, exposure to heavy metals, oxidative stress, and EMF exposure. Brain fog could be a symptom of a weak blood-brain barrier, and you can take steps to strengthen that barrier by fueling your body well, avoiding alcohol and tobacco, reducing your exposure to EMFs (for example, don’t sleep with your phone on your nightstand), and getting enough sleep.

5.     Reduced Blood Flow to the Brain

It is so important to move your body! Moving your body every day increases the blood flow to your brain. Although we often hear the advice to exercise for weight loss, one of the best reasons to exercise is to improve our brain function. Exercise releases feel-good endorphins. Exercise sharpens your mental acuity. If you move every day, you’ll change your brain. If you’re experiencing brain fog, commit to moving every day, get that heart rate up, and you’ll see a difference in your brain.

6.     Poor Nutrition

The foods that you are choosing to fuel your body can either be meeting your body’s energy and nutrient needs, or they can be depleting your body’s nutrients. Sugar actually acts as an anti-nutrient because it requires your body to use nutrients to even metabolize it. If you are eating a lot of things that end in “ose,” such as lactose (found in dairy products), glucose (plain sugar), or fructose (found in fruit), your body may be in some level of insulin resistance as your insulin receptors get worn out. Some researchers have proposed calling Alzheimer’s and dementia Type 3 diabetes because insulin resistance and deficiency in the brain are so intricately connected to those diseases. Brain fog can be a sign that you are eating too much sugar. Cut the sugar and regain your mental focus. Also make sure you are eating good fats (olive oil, avocados, fatty fish) to support your brain. Your brain is made of fats and water, so give it what it needs.

7.     Dehydration

You should be drinking 50-75% of your body weight in ounces of water per day. Drink early, drink often, and drink a lot. Consistent hydration on a daily basis is necessary for good health, from the cellular level all the way up. Brain fog can be a symptom of dehydration.

8.     Hormonal Imbalance

Brain fog can be a sign that your cortisol levels are too high. The normal hormonal fluctuations of menstruation, pregnancy, lactation, and menopause can also cause some brain fog. The best way to help balance your hormones and support your body and brain through hormonal fluctuations is to fuel your body with real food, drink enough water, move your body, and get enough sleep.

9.     Medications

Certain medications can cause brain fog. If you are on statins, antihistamines, or benzodiazepines, do your research and talk to your medical provider about the long-term effects on brain health that can be caused by some of these medications.

10.  Chronic Health Issues

If you have a chronic health issue such as fibromyalgia, multiple sclerosis, chronic fatigue syndrome, anemia, or diabetes, you may experience brain fog as a symptom. Work with your health care team to identify possible causes and eliminate those you can. Sleep, nutrition, hydration, and movement can help optimize your brain health and are especially important if you have a chronic health condition.

Keeping your brain healthy is one of the most important things you can do because it is so closely tied to your quality of life. If brain fog is sapping your joy, start by eliminating causes. For starters, concentrate on nutrition, hydration, movement, and sleep.