By Tom Everts PA-C, IFMCP
Why did I walk into this room? Where did I put my keys? These questions might sound familiar, but some of you may be hy did I walk into this room? Where did I put my keys? These questions might sound familiar, but some of you may be on a merry-go-round of these questions every day. In addition, difficulty finding words, the feeling of mental exhaustion and lack of clarity are all symptoms of something called brain fog.
Brain fog has been associated with many conditions including hypothyroidism, lupus, fibromyalgia, menopause, Celiac disease, chronic fatigue syndrome, ulcerative colitis, Covid-19 and many more. Despite the number of associations, there are no diagnostic tests for brain fog, which means these symptoms often get pushed under the rug. This may leave you feeling hopeless, or worse, thinking it’s a normal part of life.
Fortunately, there does not appear to be any physical abnormalities in the brain of those suffering from brain fog. However, what is spooky when looking at the list of conditions above is there doesn’t appear to be any clear link. So what is causing the symptoms of brain fog?
NEUROINFLAMMATION!
Scary, right? This simply means inflammation of the brain, which is good in small doses, but problematic if triggered chronically. You see, appropriate amounts of inflammation help to protect us from viruses, bacteria and other pathogens, but when it’s on overdrive the normal functions of the brain are disrupted.
Enter: the Gut – the place of digestion, absorption and elimination… if all goes well. The gut is home to trillions (~100,000 trillion total) of bacteria, viruses and yeast that work WITH our own physiology to promote health – this is our gut microbiome. It is estimated that 70% of our immune system is located in our gut. What could go wrong?
Leaky gut results in increased uptake of pathogens from the gut into the blood stream, which triggers neuroinflammation. Leaky gut is caused by many things, including poor diet, stress and lack of sleep. It is likely the mechanism behind developing food allergies, autoimmunity and promoting systemic inflammation.
Gut ecosystem imbalances (imbalance between good and bad bacteria) or leaky gut have been linked to all of the conditions previously referenced. Whether it is hypothyroidism, Celiac disease or chronic fatigue – the link is apparent: poor gut health.
If you’re suffering from brain fog, here some things that may help:
THE BASICS
Eating strategy:
A range of colorful vegetables is ALWAYS a good idea. Vegetables help to feed the gut microbiome and provide our body with vitamins and other key nutrients. Drink plenty of water, always! Foods high in omega 3 fatty acids, like sardines and salmon, have been shown to reduce brain fog, as well. Bone broth is full of collagen and micronutrients and helps repair leaky gut.
On the other hand, the standard American diet, which is full of sugar, processed foods and refined carbohydrates, tends to feed the bad bacteria in our gut – promoting inflammation and perpetuating symptoms of brain fog. The perfect zombie diet, perhaps.
Sleep:
This may come as a no-brainer, but getting 7-9 hours of sleep is critical in promoting healthy brain function.
Exercise:
Regular exercise, including 30 minutes of walking every day, is helpful to improve brain function.
Stress:
Finding ways to unwind that you enjoy is critical in reducing symptoms of brain fog. This can be meditation, journaling, exercise or even listening to music. Be intentional about reducing your stress – your brain will thank you.
DEEPER DIVE
Testing:
Though there are no direct tests for brain fog, you should rule out any conditions that may be perpetuating the symptoms. This includes blood tests for thyroid disorder, stool testing to evaluate the microbiome, as well as food allergy testing.
Supplements:
Probiotics can help balance the gut microbiome, reducing inflammation coming from the gut. Omega 3 Fatty Acids, or fish oil, have been associated with overall reduced inflammation. Curcumin, Resveratrol and Luteolin have also been used to improve brain fog.
This article is not meant to diagnose or treat any specific conditions, and you should check with your healthcare practitioner before taking a deeper dive into causes of your brain fog. That being said, wading through even the most basic lifestyle modifications can be challenging when you throw brain fog in the mix. Reach out to a functional medicine practitioner to help guide you through specific changes you may need to make. There is hope to resolve your brain fog – you shouldn’t have to feel like a zombie.
Linell King MD, renowned internist and author of “Mastering Vitality” received his medical degree from the University Of Wisconsin School Of Medicine, and completed his residency at The Johns Hopkins University Sinai Hospital Program of Internal Medicine. He has been practicing for twenty years; currently at his “Naples Vitality” office in Naples, FL.
Our practice size is limited to ensure the best possible care for our clientele; we qualify and accept patients committed to working collaboratively to create improved health and continued success.
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