The solution to occasional memory lapses, mental fatigue, and difficulty concentrating could be as simple as trying these lifestyle tweaks.
“Brain fog” may not be an official medical diagnosis, but it’s well known to many older adults.
Much like literal fog, brain fog is hard to navigate through. Its symptoms include forgetfulness, lack of concentration, and feeling mentally tired.
It might be reassuring to hear that brain fog is different from the serious cognitive problems associated with dementia, says Santosh Kesari, M.D., Ph.D., neurologist, neuroscientist, and director of neuro-oncology at Providence Saint John’s Health Center in California.
How Brain Fog Differs from Dementia
Diseases like dementia and Alzheimer’s affect more than memory, according to researchers at Oregon Health & Science University.
Those conditions change your ability to function in everyday life: You might have memory complaints, but you would also likely feel challenged with household tasks and finances. You could also have significant personality changes like rapid mood shifts, irritability, anxiety, or depression.
Brain fog, on the other hand, is typically temporary, explains Liron Sinvani, M.D., geriatric hospitalist at the Feinstein Institutes for Medical Research in New York.
The Risk of Brain Fog Increases With Age
The experts interviewed stress that anyone can experience brain fog. A night of bad sleep, stress, and feeling anxious can all cause the cloudy thinking that defines brain fog.
However, bouts of brain fog tend to become more frequent as you get older.
Those little memory lapses or periods when it’s hard to focus can also be brought on by hormone changes. Thyroid problems, for example, or, in women, the shifting hormone levels associated with approaching menopause.
While it will be helpful to consult with your doctor if you think your brain fog might be coinciding with hormonal changes, you can adjust many other brain fog–triggering lifestyle habits on your own.
Here’s what to do to clear things up if you’re getting fogged in.
Brain Fog Fix #1: Work on Your Sleep Habits
Without a doubt, poor sleep quality is the number one factor for brain fog, Dr. Kesari says.
Even if you log the recommended seven to eight hours in bed, frequent sleep disruption may keep you from getting the type of deeper sleep that allows your brain to perform many normal “maintenance” tasks that help you be at your mental best.
The longer your sleep problems persist, the worse it can get, Dr. Kesari adds. That’s because you’ll likely get both fatigued and frustrated by these effects.
“Quality sleep is such a huge benefit for your brain health that it’s one of the first aspects you should address if you’re having problems,” Dr. Kesari says.
There are many strategies that can help, including:
Daily yoga and/or tai chi to release tension, calm your mind, and prepare your body for rest.
Avoid sugary treats too close to bedtime, since they cause blood sugar spikes that can trigger a release of the stress hormone cortisol. (Find 4 more problematic bedtime foods here.)
Commit to a regular sleep-wake schedule that ensures the sleep you’re getting is restorative for body and mind. Learn how to create an effective sleep routine here.
Brain Fog Fix #2: Seize Every Opportunity to Move More
Lack of physical activity can cause a cascade of health issues, from cardiovascular risks to emotional health struggles, according to the Centers for Disease Control and Prevention.
Add brain fog to the list, Dr. Kesari says.
“Aerobic exercise helps improve blood flow and function throughout the body, and that includes the brain,” he notes.
The connection between brain health and exercise is so strong that studies suggest too much sedentary time can raise risk of cognitive impairment, including dementia.
“Exercise can be a great way to lower that risk, especially if you get activity throughout the day, every day,” Dr. Kesari says.
How much should you get for a brain boost? Aim for at least 150 minutes of moderately intense exercise each week, per the guidelines from the U.S. Department of Health and Human Services.
“Ideally, space out your workouts, so you get some form of activity each day,” he adds.