Feeling Foggy? It May Not Just be the Lazy, Hazy Days of Summer

Once dismissed as a result of being tired or stressed, brain fog is now being recognized as a symptom of other health issues, and not just tied to long COVID. While brain fog isn't a formal medical diagnosis, its impact is real. It describes a state of mental fuzziness where multitasking, paying attention, and recalling memories feel like a struggle, and everything from the stage of life you are in to the high humidity we are facing this summer can contribute to feeling foggy.

According to a study published in the journal, Frontiers in Neurology, an estimated 28 percent of adults experience brain fog with more women than men reporting it.

Menopause may not be thought to be related to brain fog, but it is fairly common. Fluctuating hormone levels affect mood and sleep, leading to those things that are associated with brain fog such as forgetfulness and mental fatigue.

The weather can be a factor, too. The high humidity we are experiencing affects the body’s national cooling process which is sweating. If you are hot, you can overheat, become dehydrated and suffer increased physiological stress which in turn impedes blood flow and oxygen delivery to the brain and elevates cortisol levels, and the latter affects your cognitive function. High humidity might decrease the amount of oxygen available in the air, making it more difficult for the body to supply the brain with sufficient oxygen.

In addition to hormonal changes and weather, other factors that can contribute to brain fog include conditions such as thyroid disorders, autoimmune diseases, and post-viral syndromes such as long COVID.

The good news is that for most people, brain fog is not permanent and it can be actively managed. Treating the brain like a muscle and giving it the right fuel is key to dealing with brain fog.

"Cognitive impairment, also known as brain fog, can include difficulty multitasking, paying attention, understanding conversations and recalling memories," says, Jonathan Tiu, M.D., director of Neurorehabilitation at Hackensack Meridian Neuroscience Institute at Hackensack University Medical Center. "Treat your brain like a muscle and make sure it gets its exercise. Staying engaged and learning stimulates your brain cells and keeps them active."

Dr. Tiu recommends these four steps to help deal with brain fog.

Get a Good Night's Rest - One of the most common causes of brain fog is lack of sleep or poor sleep hygiene. Aim to get seven to nine hours of sleep each night and establish a route that includes going to bed at the same time every night and avoiding screen time before you go to sleep.

Challenge Yourself - Mind sharpening puzzles and games are great, but you can also train your brain in your daily life. Read about a topic that you are interested in, whether it's something that will help you in your work, or a hobby.

Repeat, Repeat, Repeat - Repetition can help. Repeating something will strengthen your memory of it. For example, when you're having a conversation with a new person, repeat their name back to them. Or after you make an appointment, write it down.

Don't Forget the Physical - Staying physically active and eating a healthy diet have many brain benefits.

"Studies have shown that regular exercise and diet high in vegetables, lean proteins and whole grains can fight cognitive decline," says Dr. Tiu. "These habits not only have mental benefits, but they can also improve your sleep, benefitting your mind even more."

Visit here to learn more about the Hackensack Meridian Neuroscience Institute.