Brain Fog Explained: What Causes It And How To Clear Your Mind

Last Updated:July 22, 2025, 20:24 IST

Brain fog is a real and valid symptom, one that deserves attention, not dismissal

Our brains are incredible: Designed to think clearly and process information quickly. But sometimes that smooth operation gets disrupted, leaving us with a frustrating sense of mental haziness—what many refer to as “brain fog.” While it may seem like a minor annoyance, brain fog is actually a cluster of subtle changes in how we think, and it deserves a closer look to understand what’s causing it.

One major concern that emerged during the COVID-19 pandemic was brain fog. A significant proportion of people with Long COVID frequently between 20 and 40 percent, or even more experience persistent cognitive impairment, including brain fog, months after an acute infection. This was highlighted in studies published in Nature Medicine (2023), emphasizing how viral infections can lead to lasting neurological symptoms.

Though common, brain fog is not a formal medical diagnosis. Rather, it’s a symptom, a signal that something may be off with your brain’s usual sharp performance. Dr. Mahendra JV, HOD & Consultant, Department of Neurology, Ramaiah Institute of Neurosciences, Ramaiah Memorial Hospital shares all you need to know:

Recognizing Brain Fog: More Than Just Forgetfulness

Brain fog isn’t simply about forgetting where you left your keys. It’s a collection of subtle, often frustrating cognitive changes that can impact your daily life. You might struggle to focus on tasks, feel mentally sluggish, or experience frequent “tip-of-the-tongue” moments. It can also present as poor decision-making, a reduced sense of clarity, and increased forgetfulness. If routine tasks begin to feel overwhelming or mentally exhausting, it’s likely your brain is trying to send you a signal.

Common Medical Causes of Brain Fog

From a medical perspective, brain fog often results from underlying issues that disrupt the brain’s balance and performance. It’s rarely caused by just one factor. Here are some of the most common causes:

Chronic Stress: Long-term elevated cortisol levels can damage brain cells and cause inflammation, impairing cognitive function.

Poor Sleep Quality: Inadequate sleep prevents the brain from clearing out metabolic waste, leading to mental sluggishness.

Nutritional Deficiencies: Lack of essential vitamins like B12 and D, and omega-3 fatty acids, can impair brain function.

Inflammation: Chronic low-grade inflammation often caused by poor diet or gastrointestinal issues can directly affect brain function.

Hormonal Imbalances: Changes in estrogen or thyroid hormone levels can significantly alter cognitive performance.

Medications: Many prescription drugs can cause cognitive side effects, including drowsiness and mental cloudiness.

Underlying Medical Conditions:

Autoimmune Diseases: These can trigger systemic inflammation affecting the brain.

Post-Viral Syndromes: Conditions like Long COVID often include persistent brain fog.

Gut Health Issues: Inflammatory bowel conditions like IBS or SIBO may impact brain function through the gut-brain axis.

How to Clear Brain Fog

The good news? Brain fog is often reversible especially when its root causes are identified and treated. Here are expert-recommended steps to boost mental clarity:

Prioritize Sleep: Aim for 7–9 hours of quality sleep each night to allow your brain to rest, detox, and repair.

Eat a Brain-Healthy Diet: Focus on whole foods, lean proteins, healthy fats, and plenty of colorful fruits and vegetables to reduce inflammation and provide essential nutrients.

Manage Stress Effectively: Incorporate mindfulness practices such as yoga, deep breathing, or meditation to reduce cortisol levels.

Exercise Regularly: Even short walks improve blood flow to the brain and encourage the formation of new brain cells.

Stay Hydrated: Dehydration can affect memory, concentration, and mood.

Keep Your Brain Engaged: Puzzles, reading, or learning new skills can sharpen cognitive function over time.

If you suspect that brain fog may be caused by an underlying medical issue, hormonal imbalance, or side effects from medication, consult a healthcare professional for accurate diagnosis and personalized treatment.

Brain fog is a real and valid symptom, one that deserves attention, not dismissal. Understanding its causes and adopting proven strategies can help clear the haze and restore clarity. If symptoms persist or interfere with daily life, don’t hesitate to seek medical guidance.

Swati Chaturvedi

Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More

Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More

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