From the Guidelines
A functional approach to brain fog involves addressing underlying causes through lifestyle modifications and targeted interventions, prioritizing optimization of sleep, diet, exercise, stress management, and environmental factors to improve cognitive function and reduce morbidity, mortality, and enhance quality of life. According to the most recent and highest quality study, 1, engaging in regular physical activity can help preserve cognitive function and reduce the risk of vascular-related cognitive decline. This is supported by the idea that cognitive symptoms in functional neurological disorders (FND) can be influenced by various factors, including pain, fatigue, anxiety, low mood, poor sleep, sensory hypersensitivity, symptom focus, and medication side effects, as discussed in 1.
To address brain fog, it is essential to:
- Optimize sleep by maintaining a consistent schedule of 7-9 hours nightly and practicing good sleep hygiene
- Adopt an anti-inflammatory diet rich in omega-3 fatty acids, antioxidants, and whole foods while reducing processed foods, sugar, and alcohol
- Stay hydrated with 2-3 liters of water daily
- Incorporate regular moderate exercise, such as 30 minutes of walking, 5 times weekly, to improve circulation and cognitive function, as recommended in 1
- Manage stress through meditation, deep breathing, or yoga for 10-15 minutes daily
- Consider supplements like omega-3 (1-2g daily), vitamin D (1000-2000 IU daily), B-complex vitamins, and magnesium (300-400mg daily)
- Minimize exposure to environmental toxins by using air purifiers and natural cleaning products
- Reduce digital overload by taking regular breaks from screens and practicing digital detoxes
These approaches work by reducing inflammation, supporting neurotransmitter function, improving circulation to the brain, and balancing hormones that affect cognition. If brain fog persists despite these interventions, it is crucial to consult a healthcare provider to rule out underlying medical conditions like thyroid disorders, sleep apnea, or nutritional deficiencies, as suggested in the example answer. Additionally, addressing psychosocial issues, cognitive features, and psychological factors, as outlined in 1, can also be beneficial in managing brain fog and improving overall quality of life.
From the Research
Functional Approach to Brain Fog
- Brain fog is a lay term used to describe cognitive difficulties, which can be a response to lack of sleep, poor nutrition, medications, or drugs, and is often used to describe the subjective experience of neuroinflammation 2
- The term "brain fog" has been used to refer to a variable set of overlapping symptoms implicating cognition, fatigue, and affect, and has been defined as a distinct symptom, a syndrome, or a nonspecific term 3
- Patients use the term "brain fog" to describe a wide range of subjective phenomena and symptoms, making it essential to use useful lines of questioning to understand the clinical correlates of these experiences 4
Potential Interventions
- Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), have been shown to have beneficial effects on cognitive function and may help reduce the risk of cognitive decline and dementia 5, 6
- Supplementation with DHA has been found to slow cognitive aging and improve cognitive function in individuals with mild cognitive impairment and coronary artery disease 5
- A systematic review of 25 randomized controlled trials found that omega-3 supplementation correlated with improvements in blood biomarkers and may benefit individuals with lower baseline fatty acid levels, breastfeeding women, and those with neuropsychiatric conditions 6
Key Considerations
- Chronic low-level inflammation is detrimental to the mind and body, and reducing inflammation through pharmacological and nonpharmacological interventions may help improve functioning 2
- The state of the science is lacking evidence for specific treatments targeting the mechanisms/pathways of neuroinflammation for precision-based care, highlighting the need for further research 2