Why Does My Brain Feel Like Mush?
Are you familiar with those days when your brain feels like it’s wrapped in a thick fuzzy blanket? By this I mean you read the sentence five times and still forget what it was all about mid-sentence. That feeling, my dear, is called brain fog, frustrating mental cloudiness that makes the simplest task impossible.
Brain fog is not really a medical condition but rather a symptom of something else that’s going on. Once you figure out what’s behind it, you can easily start clearing the mental haze.
Let’s see what the causes of brain fog could be and what we can do about them.
1. Sleep deprivation
If you have ever experienced a string of bad sleep or had a white night, you already know what a lack of rest can do to your mind. Sleep works as a reset button for our brain, and it’s responsible for processing information, storing memories, and recharging. When you don’t get enough sleep, your brain literally slows down.
The issue comes in the case of chronic sleep deprivation, leading to difficulty in focusing, memory problems, and sluggish thinking. If you often find yourself waking up feeling exhausted, try to improve your sleeping routine. You can start with small habits such as setting a bedtime and creating a relaxing nighttime routine that includes ditching your phone an hour before bed.
2. Stress
While a little stress can be good to keep you alert and motivated, when it sticks around for too long, it becomes a brain fog machine. Think about high levels of stress hormones, like cortisol, that interfere with cognitive function and memory. Your brain enters the “fight or flight” mode instead of thinking clearly, so you’re basically focused on survival, finding it hard to put mental effort into something else.To manage it, you can try deep breathing, meditation, or just taking a break. Moving your body is also a real help, as exercising releases endorphins able to combat stress and give your brain a clarity boost.
3. Dehydration
Remember the old good information about our brain being about 75% water. That’s why when you’re dehydrated, your cognitive function takes a hit. Many studies show how dehydration leads to difficulty in focus, fatigue, and brain fog.
The fix is simple: drink more water and be consistent. Set reminders if you tend to forget and carry a water bottle with you everywhere. You can even add some lemon and berries to make the experience more exciting. Try it and feel how your brain will run much smoother on good hydration.
4. Nutrient deficiencies
Your brain needs fuel. Because it’s a high-maintenance organ, it needs the right nutrients to function at its best. Some vitamin and mineral deficiencies can lead to cognitive sluggishness. Vitamin D, B12, magnesium, and omega-3 fatty acids are some of them.
Your brain won’t get what it needs, especially if your diet is mostly made of processed foods. Make an effort to include in your diet whole foods such as leafy greens, eggs, nuts, and fish. You can also consult a doctor and consider supplements if needed.
5. Hormonal changes
Hormones are crucial for brain health and function, so imbalances can lead to mental fogginess. Women can experience brain fog during pregnancy, menstrual cycles, or menopause due to shifts in estrogen and progesterone.
Moreover, thyroid issues such as hypothyroidism can be a cause of brain fog because they slow down metabolism, so indirectly affect cognitive function. If you suspect you might experience hormonal issues, take a blood test to figure out what’s going on.
6. Blood sugar imbalances
You may feel super focused after a big sugary snack, but you’re most likely to crash an hour later. This is how blood sugar works. Our brain works on glucose, but too much or too little can create chaos. Brain fog can also be caused by spikes and crashes in blood sugar levels. Aim for balanced meals with protein, healthy fats, and fiber to keep things steady, and try to stay away from quick sugar fixes.
7. Chronic inflammation
Any type of inflammation in your body can also affect your brain. Inflammation can be caused by poor diet, lack of exercise, or underlying health conditions. These can slow down your brain function and contribute to foggy thinking.
You probably heard about the anti-inflammatory diets, containing fruits, vegetables, protein, and healthy fats that can keep inflammation in check. If this is an issue you currently deal with, more than being careful about what you eat, you should consider exercising and stress management, as these play a huge role in keeping inflammation levels low, too.
8. Screen time
Spending hours staring at screens is something most of us do. What happens is that our brains can start to feel overloaded by so much blue light exposure, constant notifications, and unfiltered information. This can exhaust your cognitive resources, leading to, guess what, brain fog.
Keep in mind to take constant breaks or follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. It’s important to reduce screen time before bed if you want to give your brain a real break.
9. Medication and medical conditions
Antihistamines, antidepressants, or birth control can include brain fog as a side effect. Moreover, some medical conditions like anxiety, depression, or autoimmune diseases (as well as long COVID) are linked to cognitive sluggishness.
If you suspect that any medication you use can cause brain fog, talk to your doctor and try to find alternatives. If you constantly face brain fog along with other symptoms, consult a healthcare provider to find any underlying health issues.
What you can do today to clear brain fog if your brain doesn’t cooperate anymore
- Aim for 7-9 hours of sleep per night.
- Keep a water bottle handy and stay hydrated.
- Eat more whole foods and fewer processed snacks.
- Move your body for a natural brain booster.
- Give your mind enough offline time.
- Manage stress with deep breathing, meditation, or journaling.
You don’t need to act like brain fog is a normal part of your journey. You can identify what’s causing it and make small changes for clearer thinking, for better focus, and for feeling like yourself again!
You can incorporate these tools into your lifestyle to steer clear of brain fog:
Productivity
- Blue Light Blocking Glasses
- Aromatherapy Diffuser with Peppermint or Rosemary Oil
- Standing Desk or Ergonomic Chair
- Acupressure Mat
- Guided Meditation Apps
Supplements
- Magnesium Glycinate
- Vitamin B Complex
- Omega-3 Fish Oil (DHA & EPA)
- L-Theanine + Caffeine
- Lion’s Mane Mushroom
- Coenzyme Q10 (CoQ10)
- Ashwagandha
Foods & Drinks
- Matcha Green Tea—Contains L-theanine
- Dark Chocolate (85%+ cacao)
- Chia Seeds & Flaxseeds are great sources of omega-3s and fiber
- Bone Broth is rich in amino acids and collagen
- Turmeric (Curcumin) has anti-inflammatory properties
If you want to find out more about this topic, there is an audiobook you can find on Amazon. It’s called The Brain Fog Fix: Reclaim Your Focus, Memory, and Joy in Just 3 Weeks, written by Dr. Mike Dow. This book introduces us to a three-week program designed to help our brain restore three of the most crucial chemicals: serotonin, dopamine, and cortisol. Rebalancing these three brain chemicals will, in turn, enable the rest of your brain’s chemistry to reach optimal levels.
Read next: 5 Surprising Moments When Showering Isn’t a Good Idea
