Brain Fog
What is Brain Fog?
Brain fog is not a medical condition or a disease but a term used loosely to describe a set of symptoms that can come from underlying physical and mental issues. [1]
Brain fog involves problems with attention, concentration, memory, and focus. [1]
Brain fog has also been called mental fog, mental haze, or cloudiness of consciousness
Since brain fog is subjective and differs from person to person, it is difficult to identify or diagnose.
Brain fog can make your child feel like they are caught in a fog, making it difficult to carry on conversations, recall simple facts, concentrate, complete tasks, remember what steps come next, read, or complete homework assignments. [2]
Although the exact cause is not fully understood, it is thought that one potential cause of brain fog could stem from mitochondrial dysfunction. [6]
Mitochondria are the energy-producing organelles that are present in every cell in our bodies. [6]
When mitochondria are not functioning appropriately they cannot produce adequate energy for cellular power and therefore cells cannot perform. [6]
When this dysfunction occurs in brain cells, the result is brain fog.
Signs & Symptoms
Reduced cognitive function (sluggish thinking)
Inability to multitask
Short attention span
Inability to concentrate
Short & long term memory loss
A general feeling of fatigue
Confusion, fogginess, or cloudiness
Potential Root Causes
Inflammation
Many dysfunctions of metabolic and hormonal systems can lead to brain fog. For these reasons, it is important to address any known hormonal imbalances.
Frequent fluctuations in blood sugar can be harmful to the balance of hormones, neurotransmitters, and lead to structural damage in the brain.
Thyroid dysfunction has been linked to difficulty concentrating and memory concerns
High carbohydrate & sugar intakes
Food sensitivities/allergies (gluten, dairy, and soy are common culprits)
Dysbiosis or underlying gastrointestinal issues
Yeast Overgrowth
Toxic overload
Nutrient deficiencies
Sensory overload
Excessive stress
Insomnia or sleep deprivation
Medication side effects
Next Steps
Diet
Address underlying gastrointestinal issues by finding the root cause rather than just treating symptoms. The following approaches can help address underlying gut imbalances or inflammation:
Balance each meal by including protein, healthy fats, and fiber (fruits, whole grains, vegetables, legumes, etc) at each meal.
Supplement the diet with fermented foods
Consider removing reactive foods (common culprits are dairy or wheat)
Resolve constipation and/or diarrhea
Improve methylation via supplementation and limiting toxic load, to assist with detoxification. See note on MTHFR Gene Mutation.
Test for nutrient deficiencies, especially folate, vitamin B12, vitamin B6, and choline.
Monitor carbohydrate intake. High intakes of processed carbohydrates such as flours, pasta, sugar, cakes, candy, cookies, desserts, etc. can cause high and low blood sugar fluctuations that can be related to brain fog.
Remove or reduce foods that may lead to inflammation such as:
Bagged, boxed, or packaged foods
Sugar
Artificial colors, sweeteners, or flavorings
Opt-out of pesticides (like glyphosate) and choose organic produce, when possible. The EWG’s Dirty Dozen and Clean Fifteen can be a helpful guide!
Increase intakes of anti-inflammatory, antioxidant-rich foods such as:
Berries, leafy greens, nuts, seeds, avocados, and dark chocolates
See Antioxidant Note for more examples.
Supplements
Methylation supportive nutrients:
Supplements to support mitochondrial function:
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
Lifestyle
If sleep is a concern, improve sleep by building a consistent bedtime routine and sleep supportive supplements. Visit the Sleep Issues Note to learn more!
Address hormonal imbalances associated with blood sugar and thyroid dysfunction.
Get lab work to test hormone levels.
Reduce toxic load. Visit the Toxic Load Note to learn more!
Lower stress levels
Introduce your child to techniques for mindfulness and relaxation
Incorporate exercise
Include at least 60 minutes of moderate-intense physical exercise daily
Test for levels of key detoxification enzymes, such as glutathione and superoxide dismutase.
A deficiency in these enzymes or inadequate antioxidant intake can contribute to mitochondrial dysfunction.
Brain Fog & Autism in the Research
The scientific research on brain fog, in general, is very limited, due to difficulty classifying and diagnosing brain fog. For these reasons, there is almost no research involving brain fog and autism, despite it being a frequently described symptom.
Brain Fog and Gluten/Gluten-Free Diet
The symptoms associated with brain fog have been associated with individuals with celiac disease who have been inadvertently exposed to gluten. [4]
Brain fog is believed to be related to pro-inflammatory cytokines that cause systemic inflammation that causes damage to neural fibers in the brain. [4]
The cognitive impairments, particularly the speed of processing, associated with brain fog are improved by a gluten-free diet. [4]
Brain Fog and COVID-19
COVID-19, a severe acute respiratory syndrome, has been shown to alter brain functioning, particularly in regions of the brain associated with cognition. [5]
Infection with COVID-19 may result in mitochondrial dysfunction of neurons, or brain cells. [5]
When mitochondria, the energy-producing organelles of cells, are not functioning properly, long-term mental and cognitive changes such as brain fog and behavioral changes may result. [5]
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[1] Theoharides TC, Stewart JM, Hatziagelaki E, Kolaitis G. Brain "fog," inflammation and obesity: key aspects of neuropsychiatric disorders improved by luteolin. Front Neurosci. 2015;9:225. Published 2015 Jul 3. doi:10.3389/fnins.2015.00225
[2] Publishing HH. Is an underlying condition causing your fuzzy thinking? Harvard Health. Accessed April 21, 2021. https://www.health.harvard.edu/mind-and-mood/is-an-underlying-condition-causing-your-fuzzy-thinking
[3] PsyD | KV. Brain fog. San Francisco Neuropsychology PC. Published July 25, 2020. Accessed April 29, 2021. https://sanfrancisconeuropsychology.org/blog/brain-fog/
[4] Yelland, G. W. (2017) Gluten‐induced cognitive impairment (“brain fog”) in coeliac disease. Journal of Gastroenterology and Hepatology, 32: 90– 93. doi: 10.1111/jgh.13706.
[5] Stefano GB, Ptacek R, Ptackova H, Martin A, Kream RM. Selective Neuronal Mitochondrial Targeting in SARS-CoV-2 Infection Affects Cognitive Processes to Induce 'Brain Fog' and Results in Behavioral Changes that Favor Viral Survival. Med Sci Monit. 2021;27:e930886. Published 2021 Jan 25. doi:10.12659/MSM.930886
[6] Myhill S, Booth NE, McLaren-Howard J. Chronic fatigue syndrome and mitochondrial dysfunction. Int J Clin Exp Med. 2009;2(1):1-16.
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Sinead Adedipe, MS
