Lost in ‘brain fog’? Why your mind feels cloudy and sluggish

You walk into a room and forget why you’re there. You struggle to recall a familiar name. You read the same line three times, yet nothing registers.

It’s normal to experience moments like these occasionally. But for some people, difficulty in focusing, frequent forgetfulness and persistent mental sluggishness are part of everyday life.

This phenomenon is known as “brain fog”, an informal term to describe a collection of cognitive symptoms that can leave you feeling mentally clouded, distracted and unable to think clearly.

While medical experts clarify that “brain fog” is not a scientific or medical term, the symptoms can feel very real. According to University of Malaya Professor of Geriatric Medicine Dr Tan Maw Pin, the term gained greater recognition during the pandemic.

“Brain fog is not an actual medical diagnosis. But many people who contracted Covid-19 found their brains feeling less sharp after they emerged from the isolation of the illness,” Tan told FMT Lifestyle.

“Their rationale was that the illness had affected the ability of the brain to function, something we call cognitive impairment.”

She explained that this cognitive impairment was connected with a phenomenon known as neuroinflammation, an inflammatory response within the brain and immune response of the central nervous system that can occur in relation to injury, infection, toxins, or disease.

This can lead to the deterioration and loss of brain cells, potentially increasing one’s risk of developing neurodegenerative diseases such as Alzheimer’s. Scientists are still researching its relationship with other cognitive conditions, including delirium.

Pharmacist Benjamin Lim said brain fog was connected with the brain needing more time to retrieve and process information.

“Imagine your brain is a library. All the information is there. But due to alcohol, stress or lack of sleep, things become messy and muddled up. So, it takes longer to find what you need in the brain,” Lim said.

Tan added that the symptoms associated with brain fog are more likely to occur among older adults and those living with chronic diseases. Despite this, loss of cognitive function can happen to anyone.

Does increased screen time raise the risk of brain fog?

Tan said science had yet to establish a direct link between screen usage and cognitive impairment. However, spending more time on screens could contribute to greater social isolation, which may, in turn, affect mental health.

“We do find a lot of older people are using smartphones as a replacement for their social lives nowadays. Some of them are addicted to just watching videos or sending WhatsApp messages, which increases isolation,” Tan noted.

Lim, meanwhile, added that heavy reliance on technology results in many constantly switching from one device to another, affecting their concentration and cognitive wellbeing.

To help detect and manage chronic conditions associated with brain fog, Tan recommends scheduling regular health screenings.

Meanwhile, maintaining a healthy diet helps reduce the risk of cognitive problems associated with brain fog. Tan recommends eating foods rich in antioxidants and nutrients, such as papaya, sweet potatoes and fish oil.

Antioxidants help protect cells from damage caused by free radicals and oxidative stress. A balanced diet also supports neuroplasticity, or the brain’s ability to adapt and form new neural connections.

Next is regular exercise: Tan recommends at least 150 minutes a week, with resistance training. And lastly, keep the mind mentally stimulated.

“There’s a popular belief that once we leave education, we stop learning new things. That is not right. We need to practise lifelong learning to ensure our minds stay active,” Tan said.

Social participation is yet another factor in maintaining cognitive health. Tan encourages people to remain socially active by regularly meeting with friends and family, participating in community activities, or pursuing hobbies and interests that involve interacting with others.

Ideally, she said, older people should engage in social activities at least twice a week to help keep their minds active and maintain meaningful connections.

If taking supplements to help with mental clarity, Tan cautioned that brands and dosage must be considered carefully.

Look for EGb 761, a standardised, patented extract of ginkgo biloba leaves, recommended for use in dementia, mild cognitive impairment and dizziness.

“It does tend to be true that our brains lose mental sharpness as we age. However, if we maintain healthy lifestyles, we can still live quality lives for a long time,” Tan concluded.

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