Clearing the haze: Why brain fog is so common today and 7 ways to beat it

Have you been inside a room and forgot the reason? Or have started reading with having forgotten what you read a paragraph later? The exasperating brain fog as it is often known, is fast becoming the most frequent ailment I encounter in clinic.
Being not a disease, yet a real neurological symptom, brain fog suggests that the brain does not work as it should. One can characterize it as bad concentration, slow mind power, memory loss or word finding difficulty. And nowadays it is becoming more and more common. But why?


What has made Brain Fog Very Common these days?

1. These include post-COVID symptoms.

Even mild cases of COVID-19 leave most people with persistent problems on memory and cognitive fog. The virus may destroy brain loops causing inflammation and hampering the balance of neuro transmitters.



2. Chronic stress and anxiety:

Living in a pressurized environment liberates surplus levels of cortisol, which erodes out memory and attention over time as well as mood over a given period of time.

3. Sleep Disruption:

The abnormal sleep, screen times at night and lifestyle caused stress can all chip away at the slumber deep sleep, that is when your brain engages in ridding the trash and reinforcing recollections.

4. Digital Overload:

Permanent alerts, simultaneous operation and scrolling past the screens are lowering our attention and processing functions down until our depth.

5. Unhealthy nutrition and intestinal flora:

Refined food products and diets that are high in sugar content lead to inflammation and affect the gut-brain axis, reducing the clarity of the thoughts.


6. Physical Inactivity:

The laid-back lifestyle reduces flow of oxygen and blood to the brain, causes lack of energy and alertness.

7. Unseen Cameron Pauli:

Brain fog can be the precursor to such conditions as low vitamin B12, hypothyroidism, diabetes, anemia, menopause, and even some medications.


7 Easy Routines to Conquer Brain Fog

1. Sleep Must Be Ruled Number 1 (7-8 hrs/night) - Quality sleep eliminates waste in the brain and boosts the mind.
2. Eat Brain-Friendly Food- Berries, leafy green, nuts and Omega-3 (fish/flax). These minimize inflammations in the brain.
3. Move It Though - Go take a walk, practice yoga or aerobics; this increases blood circulation and concentration.
4. Stress Management - Try breathing techniques, activities, or meditation. Lesser cortisol prompts one to think clearly.
5. Decrease the Time on Screen - Use the 20-20-20 rule: after every 20 mins, look at an object 20 ft away and do it 20 times.
6. Keep ofSound mind - Reading, doing puzzles or learning new skills can create a "cognitive reserve."
7. Get Checked - Consult a doctor after being subjected to a check up regarding a lack of vitamins, thyroid or hormonal imbalances in case fog persists.


Brain fog is not something which just lives inside of your head, but it is your brain calling out, saying that it needs some love. Luckily it can usually be reversed through a few lifestyle changes. Mental clarity may be regained through sleeping well, eating a lot, exercising on a regular basis, and learning how to cope with stress.

You do not brush off the fog were it still continues or even worsening. It is also an early indication of a curable health issue and early intervention usually leads to full recovery.

(By Dr. Ashish Susvirkar, Senior Neurologist & Movement Disorder Specialist, Bhailal Amin General Hospital , Vadodara, Gujarat)