In the modern world, we are connected 24 hours a day. Too many screens, overexposure to social media and bad habits mean that more and more people are experiencing a phenomenon known as brain o mental fog.
It is a mental disconnection, the feeling of being trapped in a haze that can be disconcerting and debilitating. Mental fog is not a formal medical diagnosis but a manifestation of something wrong with the physical and emotional balance. For sufferers, everyday activities such as working, studying or holding a conversation become insurmountable challenges.
Brain fog affects the quality of life and the enjoyment of the present. We live in a world where we are constantly asked to be at 100% and when we feel that our mind is not responding, frustration and fear take over.
Brain fog is a colloquial term for a range of cognitive symptoms such as difficulty concentrating, short-term memory loss, slowed thinking and lack of mental clarity.
It is important to note that this is a subjective experience, which each person describes differently. However, the common characteristic is to be disconnected, as if the mind is working at a slower pace than usual.
From a medical point of view it is not a diagnosis, but a symptom that can present itself in different ways. This experience varies between individuals, some are mildly distracted or find it difficult to find words when speaking. For others it can be so severe that it makes it difficult to do simple tasks or hold a coherent conversation.
Emotionally though, it can be extremely distressing, generating frustration, embarrassment and worry, but it is important to note that this condition does not imply a loss of cognitive function, but rather, a temporary alteration in the ability to process and retain information. The brain has an incredible capacity for resilience and adaptation.
To understand brain fog it is useful to think of the brain like a computer – when there are too many programs or too little memory it slows down. The same happens when our brain is overloaded. The causes of this mental fog are diverse, such as chronic stress, lack of sleep, inadequate diet, nutritional insufficiencies, hormonal problems, or chronic diseases such as fibromyalgia or chronic fatigue syndrome.
It is a multifactorial problem and responds to an imbalance of the body and mind. Here we look at some of its causes:
– Response to alertness and exhaustion. When stress sets in, the brain is subjected to a constant flow of the stress hormone cortisol. At elevated levels, this hormone can affect the ability to process information efficiently. It impairs memory and concentration and makes us more vulnerable to mental fatigue.
– Lack of sleep. Poor sleep hygiene can lead to increased confusion and mental sluggishness. During sleep the brain performs maintenance tasks such as eliminating toxins and consolidating memories.
– Poor diet: A diet poor in nutrients such as b vitamins, fatty acids, omega 3 or minerals such as magnesium can directly influence our cognitive ability. These nutrients are essential for the production of neurotransmitters and for the proper functioning of brain cells. In addition, a high intake of sugars and refined carbohydrates can lead to blood glucose fluctuations, lack of energy and reduced concentration.
– Hormonal imbalances: Pathologies such as hypothyroidism, menopause… affect mental clarity and directly impact brain development. The same happens with certain antistaminic or antidepressant drugs.
– Quality of sleep: this key factor is underestimated because it plays a crucial role in memory. Avoid exposure to electronic devices before bedtime, find a quiet and dark environment, or relaxation techniques such a meditation, or warm bath before bedtime can help to calm the mind.
– Stress management: we live in an environment where stress is a constant. Mindfulness or yoga are powerful tools.
– Prioritise and organise daily tasks
– Diet: diet rich in essential nutrients. Fatty acids and omega three in oily fish, walnuts and chia seeds are essential for the proper functioning of the brain. B vitamins as legumes, whole grains and green leafy vegetables. Magnesium, in nuts, bananas and dark chocolate, helps reduce stress and improves brain function. Avoid ultra-processed foods (peaks and troughs that do not help concentration) is also important.
– Physical exercise: reduces stress and improves mood by releasing endorphins and increases blood flow to the brain. It promotes better oxygenation and nourishment of brain cells. Aerobic activities such as walking, running, dancing… on a regular basis can significantly improve cognitive function and ability to concentrate. It is important to adapt the activity to our capabilities so that it is an activity that we can maintain over time.
– Need to establish daily routines: specific times to work, rest and enjoy pleasurable activities. Keeping an organised schedule reduces cognitive overload and allows our brain to focus on one task at a time.
– Spending time on relaxing activities such as reading, listening to music, painting or walking outdoors is essential for the mind to recharge.
– Cognitive training is important: solving crossword puzzles, learning a new language, playing an instrument… stimulate areas of the brain and improve its plasticity.
All of these strategies, when applied, can help to de-fog the brain. The key is to take a holistic approach. Address both physical and emotional factors. Slow process and requires patience with time and consistency it is possible to regain mental clarity and emotional well-being.