- By Iram Hussain
- Thu, 20 Feb 2025 05:55 PM (IST)
- Source:JND
Brain fog is a cognitive impairment that affects an individual's ability to think clearly and focus. It occurs when the brain's neurotransmitters and hormones are out of balance, often due to factors such as stress, poor diet and lack of sleep. Brain fog has become a growing concern as it can significantly impact daily life, relationships and productivity, making it essential to address the underlying causes and seek effective solutions. Brain fog can make it difficult to focus, remember things and think clearly. While occasional mental fatigue is normal, persistent brain fog may indicate an underlying issue.
In a conversation with Jagran English, Dr. Atul Prasad, Vice Chairman & HOD, Neurology, BLK MAX Super Speciality Hospital listed seven major signs of the brain along with the key factor that affects brain health.
Signs Of Brain Fog
Memory Problems – Frequently forgetting names, appointments or where one has placed things.
Difficulty Concentrating – Struggling to focus on tasks or conversations, even when they are not complex.
Mental Fatigue – Feeling mentally exhausted even after a full night’s sleep.
Slow Thinking – Taking longer than usual to process information or make decisions.
Confusion or Disorientation – Finding it hard to follow directions, organize thoughts or make sense of things.
Word-Finding Issues – Frequently struggling to recall common words or mix up words while speaking.
Irritability or Mood Changes – Feeling unusually anxious, frustrated or emotionally drained.
Brain fog can be linked to stress, poor sleep, nutritional deficiencies, hormonal imbalances or even medical conditions like long COVID, thyroid disorders or neuroinflammation. If these symptoms persist, it is a good idea to consult your doctor.
Key Factors That Can Impact One’s Brain Health
Nutrition And Diet
A balanced diet rich in omega-3 fatty acids (e.g., fish, walnuts), antioxidants (e.g., berries, leafy greens) and B vitamins support cognitive function. Avoid excessive processed foods, sugar and trans fats which contribute to inflammation and oxidative stress. Hydration and gut health also play roles in neurotransmitter production.
Physical Activity
Regular aerobic exercises (e.g., walking, swimming) enhance blood flow, promote neurogenesis and reduce Alzheimer’s (Dementia) risk. Strength training and activities like yoga improve mood and protect against age-related decline.
Sleep Quality
Adequate sleep (7–9 hours for adults) allows the glymphatic system ( waste disposal system of the Brain) to clear toxins like beta-amyloid. Poor sleep disrupts memory consolidation and increases dementia risk. Prioritise consistent sleep schedules and address disorders like sleep apnea (Cessation of sleep during sleep).
Mental Stimulation
Engage in lifelong learning, puzzles, reading or new skills to build cognitive reserve. Challenging activities strengthen neural connections, delaying decline and enhancing problem-solving abilities.
Social Engagement
Strong social ties reduce stress and depression while stimulating brain regions involved in empathy and communication. Isolation correlates with higher dementia risk, so prioritise meaningful interactions and community involvement.
Stress Management
Chronic stress elevates cortisol, damaging the hippocampus (critical for memory). Mindfulness, meditation and hobbies mitigate stress while improving emotional regulation and focus.
Environmental Factors
Limit exposure to toxins (e.g., air pollution, heavy metals) and avoid smoking/excessive alcohol. Protect against head injuries (e.g., helmets in sports) to prevent long-term damage. Manage chronic conditions like hypertension and diabetes which impair vascular brain health.
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