9 Reasons why you may be experiencing brain fog

Have you ever had one of those days where your thoughts seem clouded, and focusing on even the simplest tasks feels like wading through a fog? If so, you’re not alone.

This common phenomenon, aptly termed brain fog, can be a frustrating barrier to efficiency and clarity of thought.

Brain fog isn’t a medical condition itself, but rather a symptom of various underlying factors that can disrupt our cognitive functions.

In this comprehensive guide, we will explore nine common reasons why you might be experiencing brain fog.

From the impact of sleep quality and nutrition to the role of chronic stress and hormonal imbalances, each section will delve into how these factors affect brain health.

Our goal is to equip you with knowledge and practical tips to help you clear the mist so you can think more clearly and live a healthier, more vibrant life.

What is brain fog? 

Brain fog refers to a phenomenon where you experience mental sluggishness and fuzziness. Brain fog is often a symptom of an underlying health condition.

When you experience brain fog, you tend to be confused, forgetful, and not focused. You can also encounter a lack of clarity in a general sense, and you feel disorganized about your thoughts.

It is also known as cog fog by many patients. This cognitive impairment affects people with sclerosis throughout their illness.

Sclerosis patients are encountering brain fog with symptoms such as difficulty multitasking, focusing on one or multiple things, comprehending conversations, and remembering information. 

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What are the common causes of brain fog?

Brain fog can leave you feeling mentally sluggish and unclear, but what causes it? In this article, we’ll uncover nine common culprits behind this perplexing state, ranging from lifestyle factors to underlying health conditions.

Join us as we navigate through these causes, offering insights to help you regain mental clarity and focus.

1. Pregnancy

Carrying a baby in your womb can change your body, including body weight and form, high production of hormones, appetite, and cognitive difficulty.

In fact, around 50 to 80 percent of pregnant women report having short-term problems with memory and thinking issues during their pregnancy.

If you are pregnant, brain fog is one of the things you also have to deal with, but luckily, this is not permanent.

Consequently, health experts also call brain fog placenta brain or pregnancy brain because a pregnant’s placenta produces more hormones that cause fluctuations that can further lead to forgetfulness and lack of focus. 

Sleep deprivation is another reason you may be slacking in remembering things while pregnant [1].

During the first and third trimesters, most pregnant women encounter sleepless nights due to many changes in their bodies and babies.

Research also suggests that when you are pregnant, your brain functions differently, affecting your emotions. 

2. Medication

If you start medication and suddenly can’t think straight or remember it is difficult, your medicines cause brain fog.

Certain medications and different kinds of drugs, whether over-the-counter or prescribed, can give you brain fog due to possible sensitivity to some natural and artificial drug chemicals. 

These medications may affect brain functions, making you feel fuzzy and drowsy. Brain fog from medications is short-term and will only occur as long as you take the drug.

However, such antidepressants generally help ease brain fog, while others have it as a side effect. Some brain fog-inflicting medications are antihistamines, bladder control, pain, and sedatives.

Experts recommend talking with your doctor if you experience brain fog, as you may be prescribed with lower dosage or switch to a new medication. 


3. Lack of sleep

Sleep is not just a period of rest for the body; it’s a critical time for the brain to process information, consolidate memories, and rejuvenate.

When we don’t get enough quality sleep, our brain misses out on these vital processes, leading to reduced mental clarity and cognitive functioning [2]. To combat brain fog induced by lack of sleep, prioritizing good sleep hygiene is essential.

This includes establishing a regular sleep schedule, creating a comfortable and distraction-free sleep environment, and avoiding stimulants like caffeine close to bedtime.

It’s also beneficial to engage in relaxing activities before bed, such as reading or taking a warm bath, to signal to your body that it’s time to wind down.

4. Stress

Stress is not just a feeling of being overwhelmed; it’s a physical and mental response that can significantly impact your cognitive functions, leading to what many describe as brain fog [3].

When we’re stressed, our body releases hormones like cortisol, which are essential for the fight-or-flight response.

While beneficial in short bursts, chronic exposure to these stress hormones can adversely affect the brain, particularly in areas responsible for memory, concentration, and mood regulation.

Remember, while stress is an inevitable part of life, its impact on your mental clarity doesn’t have to be.

By recognizing stress as a significant contributor to brain fog and taking steps to manage it, you can clear the fog and improve both your mental and overall health.

5. Medical conditions

Brain fog can be a symptom of several medical conditions. Iron deficiency anemia’s first symptom is brain fog [4]; this happens when you have low iron intake from your poor diet.

When you are diagnosed with depression, you may often become forgetful, slow, and inattentive, which is generally described as brain fog.

People with diabetes also experience brain fog when their blood sugar levels are not in normal condition, whether too high or too low.

Sjogren’s Syndrome is another medical condition where you may feel brain fog. It is a disorder of your immune system that can significantly make your eyes and mouth dry. Patients of Sjogren’s Syndrome often suffer from mental fatigue and brain fog. 

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6. Diet

Your blood sugar spikes and drops when you eat excess sugar and carbohydrates. When this happens, you may experience brain fog.

Moreover, you also have brain fog if you have been following low-fat diets on your daily schedule. 

Research suggests that nutritional deficiencies in vitamin D, magnesium and omega-3s can also cause brain fog, most especially if you have vitamin B12 deficiency because it supports healthy brain function. 

Food allergies can also be another reason for you to experience brain fog. Some familiar sources of food allergies are aspartame, peanuts, and dairy.

Studies have proven a connection between your brain and your gut health. Any irritation from your gut can affect your cognitive capacities, including your moods and brain functions.

7. Dehydration

Dehydration is a lesser-known yet significant factor contributing to brain fog. Our brains are highly sensitive to water levels in the body; even slight dehydration can impact cognitive functions [5].

Water makes up a large portion of our brain, and a decrease in hydration levels can lead to a reduction in brain volume, affecting neuronal activity and energy production.

To prevent dehydration-related brain fog, it is crucial to maintain adequate hydration throughout the day.

The common advice of drinking eight glasses of water a day is a good starting point, but individual needs may vary based on factors like body weight, climate, and activity level. 

Besides water, hydrating foods like fruits and vegetables also contribute to overall fluid intake.

Staying well-hydrated is a simple yet effective strategy to keep the brain functioning at its best, clearing away the fog and fostering sharper cognitive abilities.


8. Lack of exercise 

Inactivity of your body can cause brain fog. If you lack exercise, you are risking your brain to be inactive, too.

With this, you may experience several brain fog symptoms, such as difficulty sleeping, impaired memory, and high stress. Continuous non-movement of your body can lead to long-term cognitive risks. 

Consequently, exercise can be the answer to cure mental fatigue. Experts suggest that regular exercise enhances neuroplasticity and protects you from neurodegeneration. 

9. Toxins in your home

Chemicals from your household cleaning products, like detergent, bar soaps, and bathroom cleaners, can harm your health.

With all these chemical products inside your home, a so-called “chemical overload” might negatively impact your and your family’s brain health.

Some other toxins are indoor pollution, such as molds, pet dander, pollen, and cleaning agents–all can cause brain fog on you. 

Brain fog is normally just a short-term effect [6]. With the proper medications, habits, and diet, you can easily ease yourself out of it.

However, it is always better to seek medical help when what you feel goes beyond the symptoms of brain fog, as it can be a significant cognitive health problem.

Closing thoughts

As we have explored reasons why you may be experiencing brain fog, it’s clear that this frustrating symptom can stem from a variety of sources – from the hormonal shifts of pregnancy to the often-overlooked impact of toxins in our homes. 

Understanding these underlying causes is the first step towards clearing the mist that clouds our mental clarity.

It’s important to remember that brain fog is a signal from our body, telling us to pay attention to our health and lifestyle.

While some causes, like medication side effects or medical conditions, may require professional guidance, others, such as diet, hydration, and exercise, are within our direct control.

Small, consistent changes in these areas can make a significant difference in lifting the haze of brain fog.


What are the common causes of brain fog?

Common causes of brain fog include lack of sleep, stress, dehydration, certain medications, and underlying health conditions like anxiety or depression.

What are the things that cause brain fog?

Brain fog can be caused by various factors, including inadequate sleep, high stress levels, dehydration, and certain medications or medical conditions.

How do you check for brain fog?

Brain fog is typically self-assessed based on symptoms like difficulty concentrating, memory problems, and mental fatigue. If it persists or significantly impacts daily life, consulting a healthcare professional is advisable.

What substances cause brain fog?

Substances that can cause brain fog include alcohol, recreational drugs, some prescription medications, and allergens like gluten or dairy in individuals with sensitivities.

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[1] https://utswmed.org/medblog/pregnancy-brain/
[2] https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
[3] https://www.medicalnewstoday.com/articles/320111
[4] https://info.isabelhealthcare.com/blog/symptom-what-is-brain-fog
[5] https://www.alzdiscovery.org/cognitive-vitality/blog/can-dehydration-impair-cognitive-function
[6] https://www.webmd.com/brain/ss/slideshow-brain-fog

Photograph: Vitaliy Abbasov/Shutterstock
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.