Brain fog explained: What causes it and how to clear your mind

Have you ever felt like your brain was stuck in slow motion? Like you were awake but mentally foggy—struggling to think clearly, focus, or even finish simple tasks? If yes, you’re not alone. This feeling is what many people call brain fog, and while it’s not an official medical diagnosis, it’s a real problem that affects daily life.

Brain fog isn’t about forgetting where you put your keys once in a while. It’s more like your brain isn’t working as sharply as it should. You might feel tired, confused, or mentally slow. You might have a hard time concentrating or feel like you’re constantly searching for the right words. This foggy feeling is your brain’s way of telling you something’s not right—and it’s important to listen.

During the COVID-19 pandemic, many people reported brain fog as a symptom, especially those who had long COVID. Studies in Nature Medicine (2023) showed that 20 to 40 percent of long COVID patients had lasting cognitive problems. This tells us brain fog is more than just being tired or distracted—it can have real medical causes.

What causes brain fog and how to fix it

According to Dr. Mahendra JV, a neurologist from Ramaiah Memorial Hospital, brain fog often has multiple causes, and most of them are treatable. Here are some of the most common reasons why brain fog happens—and what you can do about them:

• Stress: When you’re stressed for a long time, your body releases too much cortisol (the stress hormone). This can damage brain cells and cause inflammation, making it harder to think clearly.

• Poor sleep: Sleep is your brain’s time to clean up and reset. If you don’t sleep enough or have poor-quality sleep, your brain gets overloaded, and you wake up feeling fuzzy and tired.

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• Nutritional deficiencies: Missing out on vitamins like B12, Vitamin D, or healthy fats like omega-3s can slow down brain function.

• Inflammation: Long-term inflammation—often caused by unhealthy food or gut problems—can interfere with brain performance. A poor diet filled with sugar and processed food can make brain fog worse.

• Hormonal imbalances: Changes in hormones like estrogen or thyroid levels can mess with how your brain works. This is especially common during menopause or thyroid problems.

• Medications: Some prescription drugs list drowsiness or confusion as side effects. If your brain feels cloudy, your medication could be part of the reason.

• Underlying health issues: Brain fog is also linked to autoimmune diseases, gut disorders (like IBS), and post-viral conditions like Long COVID. These issues cause inflammation that affects the brain.

How to clear your mind

The good news? Brain fog usually goes away when you fix the root cause. Here are some expert-approved tips to help you feel clearer and more focused:

• Sleep well: Try to get 7–9 hours of good-quality sleep every night. A rested brain is a healthy brain.

• Eat clean: Choose whole foods, lean proteins, fruits, vegetables, nuts, and good fats. These reduce inflammation and give your brain the fuel it needs.

• Reduce stress: Daily stress builds up fast. Do things that calm your mind, like yoga, breathing exercises, journaling, or meditation.

• Move your body: Exercise doesn’t just help your muscles—it helps your brain too. Even a short walk can improve focus and memory.

• Drink water: Being dehydrated can make you feel tired and forgetful. Make sure to stay hydrated throughout the day.

• Train your brain: Keep your mind active with puzzles, books, or learning new skills. Brain exercises keep your mind sharp.

If brain fog sticks around, it’s time to talk to a doctor. It might be a sign of something deeper, like a hormone problem, nutritional deficiency, or a side effect from medication. Getting professional help can lead to the right diagnosis and treatment.

It’s okay to ask for help

Brain fog can be frustrating, especially when it gets in the way of your work, relationships, or confidence. But it’s important to know that you’re not lazy or broken—it’s your brain sending you a message. And with the right care and small changes, that message doesn’t have to be permanent.

Whether it’s caused by stress, lack of sleep, or something more complex, brain fog is a valid concern and not something to ignore. If your mind feels cloudy more often than not, take it seriously. Your brain deserves as much attention as your body—and with the right approach, you can clear the fog and get your clarity back.