Mental fog, or brain fog, is a cloudy feeling in the brain that makes it difficult to think clearly, concentrate effectively, or remember information. It can have a negative impact on daily life, whether at work, at school, in relationships or in leisure. But where does this mental fog come from? What are the causes that can explain it? And above all, how to get rid of it? In this article, we will take a look at the 7 things that cause you mental fog and the solutions to fix them.
1) Lack of sleep
Sleep is essential for the proper functioning of the brain. While you sleep, your brain consolidates your memories, eliminates toxins and regenerates itself. If you don't get enough sleep or have poor quality sleep, your brain can't perform these tasks properly. You then wake up feeling tired, confused and having trouble concentrating. You also have more difficulty memorizing information, solving problems or making decisions. You are more irritable, more emotional and more susceptible to stress.
The solution: sleep at least 7 to 8 hours a night and practice good sleep hygiene. Sleep is a complex subject but if I had to summarize the most relevant advice, I would tell you this: avoid screens at least 1 hour before bedtime, caffeine after 4 p.m., alcohol or heavy meals. Eat dinner as early as possible to promote sleep and the secretion of melatonin. Create an atmosphere conducive to sleep in your bedroom: dark, quiet and cool. Practice moderate physical activity in the evening, or a relaxation technique such as meditation or ASMR. If you have persistent sleep disturbances, see a doctor.
2) The unbalanced diet
What you eat has a direct impact on your brain. If you eat too many refined carbs, added sugars, or saturated fats, you cause spikes and crashes in blood sugar that wreak havoc on your energy and mood. You can also create nutritional deficiencies that affect the production of neurotransmitters like serotonin, dopamine or acetylcholine, which are involved in regulating mood, motivation, memory and learning. You may also have a sensitivity to gluten or other foods that causes inflammation of the brain and impaired blood-brain barrier.
The solution: adopt a balanced and varied diet. Focus on foods rich in omega-3s, antioxidants, B vitamins and iron, which are good for the brain. For example: oily fish, vegetable oils, nuts, seeds, green vegetables, red fruits or legumes. Avoid foods with a high glycemic index like white bread, white rice or pastries. Limit your consumption of sugar, alcohol and processed foods. Watch out for food intolerances and avoid "false friend" foods that seem healthy but ultimately cause you harm...
3) Chronic stress
Stress is the body's normal reaction to a difficult or threatening situation. It makes it possible to mobilize the resources necessary to deal with it. But when stress becomes too frequent, too intense or too prolonged, it becomes harmful to the brain. Chronic stress increases cortisol levels, a hormone that has negative effects on the brain.
Cortisol can shrink the size of the hippocampus, a region of the brain involved in memory and learning. It can also disrupt communication between neurons and promote inflammation in the brain. Chronic stress can also affect mood, anxiety and depression, which are aggravating factors for mental fog.
The solution: manage your stress. There are several techniques to relax and reduce your stress level. For example: deep breathing, meditation, yoga, sophrology, listening to music or reading. You should also learn to manage your time, delegate and say no when necessary. Creating moments of pleasure, relaxation and leisure is also essential for your balance. You also need to know how to ask for help when you need it, whether it's from family, colleagues or a healthcare professional.
But here too, it is a complex subject and many other factors can intervene. Everything is connected. And if your sleep is poor, or you suffer from chronic inflammation, your stress level will be higher. Careful investigation is then necessary to find the root(s) of this problem. Where psychotherapy can fail, a simple diet can bring immense relief... It's up to you to keep an open mind and not rule out any possible cause.
4) Dehydration
The brain is made up of 75% water. Water is essential for the proper functioning of the brain. It transports nutrients and oxygen to brain cells, eliminates waste and toxins, regulates temperature and maintains intracranial pressure. If you don't drink enough water, you risk becoming dehydrated. Dehydration can affect blood circulation and oxygenation to the brain, which can lead to headaches, dizziness or lightheadedness. It can also alter cognitive functions such as memory, concentration, reactivity or reasoning.
The solution: drink enough and regularly. It is recommended to drink at least 1.5 liters of water a day and more if you play sports or if it is hot. Avoid sugary, alcoholic or caffeinated drinks which can increase dehydration. It is also recommended to consume foods rich in water such as fruits, vegetables or soups.
5) Certain medications
Certain drugs can also have side effects on the brain, such as antidepressants or anxiolytics. These drugs can alter the level of neurotransmitters in the brain and affect mood, motivation, memory, or concentration. They can also cause drowsiness, fatigue or trouble sleeping.
The solution: consult your doctor. If you experience mental fog after taking any medication, you should talk to your doctor. He may be able to adjust your dosage or prescribe another medication more suited to your situation. You should never stop or modify your treatment without medical advice.
6) Other health conditions or infections
Other health conditions or infections may also be involved. Mental fog can be a symptom of diseases such as Alzheimer's, dementia, age-related cognitive decline, diabetes, hypothyroidism, anemia, fibromyalgia or even COVID-19. These diseases can affect brain function in different ways: by causing inflammation, oxidative stress, impaired neurotransmitters, disruption of glucose metabolism, hormone or nutrient deficiency, viral or bacterial infection, etc.
The solution: consult your doctor. If you have mind fog accompanied by other signs or if the mind fog persists or worsens, you should consult your doctor. He will be able to make you pass additional examinations to establish a diagnosis and offer you a treatment adapted to your condition. Mind fog should not be overlooked as it can be a sign of a serious illness or complication.
7) The imbalance of the intestinal microbiota
The seventh cause of mental fog is imbalanced gut microbiota. The intestinal microbiota is the set of microorganisms that populate our intestine. It plays an important role in digestion, immunity and the production of certain substances such as vitamins or neurotransmitters. The gut microbiota communicates with the brain through the vagus nerve and blood circulation. If the gut microbiota is out of balance, for example due to poor diet, chronic stress, taking antibiotics, or gut infection, it can cause gut inflammation and permeability of the gut. the intestinal barrier. This can cause toxins and bacteria to leak into the blood and brain, which can cause mental fog, anxiety, or depression.
The solution: restore the balance of the intestinal microbiota. For this, it is necessary to adopt a diet rich in prebiotic fibers which nourish the good bacteria of the intestine. For example: vegetables, fruits, whole grains or legumes. Be careful, however, if your intestine is irritated: too much fiber can make the situation worse, so be careful! In this case, favor fibers from cooked vegetables, and make yourself juices of fruits and green vegetables for the supply of micronutrients. You can take collagen and especially glutamine to repair your intestines and strengthen tight junctions which will ultimately limit intestinal permeability. You can also eat probiotic foods that bring good bacteria to the gut. For example: yogurts, kefirs, kombuchas or sauerkraut, or in the form of supplements. It is also essential to avoid foods that disrupt the intestinal microbiota such as sugar, processed products or antibiotics.
There you go, I hope you enjoyed this article and that it helped you understand the causes and solutions of mental fog. If so, feel free to share it with your friends. And don't forget to subscribe to the newsletter so you don't miss any of our future articles.
Sources :
- Brouillard cérébral : symptômes et traitements - Passeport Sante
- Brouillard mental - que faire contre le brouillard cérébral - BRAINEFFECT
- Fatigue intellectuelle : comment la combattre ? | Noomind
- 7 causes surprenantes du brouillard mental - A.Vogel
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