Whether you keep leaving your car keys behind, can’t focus at work, or just aren’t as clear-headed as you used to be, you might be dealing with a buzzy phenomenon called brain fog. Though not an official medical diagnosis, brain fog is a very real thing. “It’s that feeling when your thoughts seem sluggish, your memory is not as sharp, and focusing on tasks feels more complicated than usual,” says Michael Genovese, M.D., a neurologist and chief medical advisor of Ascendant New York. “Some people describe it as feeling spaced out, easily distracted, or mentally exhausted, even when they’re not physically tired. It’s like having mental cobwebs that make it challenging to think clearly.”
While occasional brain fog is common (and often the result of relatively minor factors like not sleeping well or skimping on H2O), if you’re constantly in a daze, it’s time to take your symptoms seriously. Here are five signs your brain fog may suggest a more serious health issue.
- ABOUT OUR EXPERTS: Michael Genovese, M.D., is a neurologist and chief medical advisor of Ascendant New York. Claudia Perez, M.D., is a neurologist and the Neurology Clerkship Director at Anne Burnett Marion School of Medicine at Texas Christian University. Jessica Peatross, M.D., is an internal medicine physician and functional medicine specialist. Sarah Lychy, N.D., is a naturopathic doctor and associate staff physician at Sonoran University of Health Sciences. Andrew Kulik, M.D., is a psychiatrist and Chair of Behavioral Health at Saint Anthony Hospital in Chicago.
1. It Persists For Weeks (Or Longer)
“Brain fog is incredibly common, but it’s not normal,” says Jessica Peatross, M.D., an internal medicine physician and functional medicine specialist. “Anyone can experience it temporarily, but if it lingers, there’s usually an underlying cause.”
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A day of brain fog here or there isn’t reason to panic, but if your symptoms persist for weeks or months, or continue to worsen, it’s time to see a doctor, says Claudia Perez, M.D., a neurologist with the Anne Burnett Marion School of Medicine at Texas Christian University. A healthcare pro can perform a full exam and any necessary blood work or brain imaging to identify potential root causes and suggest courses of action from there, she says.
2. It Comes With Other Concerning Symptoms
If your haziness is accompanied by symptoms like fatigue, weakness, dizziness, headaches, or numbness, there may be an underlying issue to blame, according to Genovese. In fact, brain fog often presents in cases of medical conditions, such as diabetes, depression, anxiety, lupus, and multiple sclerosis, that are poorly controlled. Why? Typically these conditions cause inflammation, hormonal imbalances, and poor circulation in the brain, which can impair cognitive function (and trigger a slew of additional symptoms), Genovese says.
Brain fog can also be a symptom of neuroinflammation (an inflammatory response that occurs in the brain and spinal cord) caused by a neurological or neurodegenerative disease like early-stage dementia, Alzheimer’s, Parkinson’s, or even a micro-stroke, according to Peatross. On top of brain fog, these conditions typically present with slurred speech, weakness, balance issues, or vision changes, all of which warrant an immediate trip to the doctor.
3. It Makes Daily Life Unmanageable
Again, while the occasional bout of brain fog is usually not a reason to sound the alarm, don’t ignore your symptoms if they’re severe enough to interfere with your daily life. “Brain fog is a message, not just a nuisance, and it’s your brain’s way of saying, ‘something’s wrong, pay attention,’” Peatross says.
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Instead of masking your fog with caffeine or trying to push through it, listen to your body. “Brain fog is frustrating, but it’s often a sign that your body is asking for support, and listening to it is the first step toward feeling like yourself again,” Genovese shares. If you can’t focus to save your life or your inability to retain information is disrupting work, relationships, or social commitments, seek help, he encourages. Don’t let brain fog put your life on hold.
4. It Continues Despite Lifestyle Changes
Brain fog is typically reversible (and preventable) with lifestyle adjustments, such as eating a balanced diet, prioritizing seven to nine hours of quality sleep a night, getting regular exercise, and managing stress, says Sarah Lychy, N.D., a naturopathic doctor and associate staff physician at Sonoran University of Health Sciences. However, if your symptoms worsen or continue despite these lifestyle habits, you could be dealing with a more serious, underlying health issue, she says.
“If your brain fog won’t go away, start by tracking your symptoms and log when they happen, how long they last, and what else is happening in your body,” Genovese says. This will help you and your healthcare provider identify any patterns associated with the fog to see if a deeper issue is at play.
5. It Comes On Hard And Fast
“Brain fog that comes on suddenly or worsens dramatically could be a sign of an acute issue like a toxin exposure (think car exhaust, chemicals, pesticides, or occupational hazards like asbestos and lead) or stroke,” Peatross says. In these cases, you should seek medical care ASAP, since sudden memory loss or confusion is abnormal, dangerous, and often linked to a larger problem that needs immediate attention, she says.
How to Deal With Occasional Bouts of Brain Fog
Brain fog isn’t a one-size-fits-all issue, so the best course of action depends on the root cause. That said, the first step in managing brain fog is making sure your lifestyle is in check. That means getting adequate sleep, exercising regularly, hydrating properly, limiting substance use, addressing stress, and eating a balanced diet, says Andrew Kulik, M.D., a psychiatrist with Saint Anthony Hospital in Chicago.
On the diet front, nutrient deficiencies in B vitamins (especially B12), magnesium, zinc, omega-3 fatty acids, and iron can leave you foggy, Peatross notes. Make sure you’re getting enough of these key players through your meals or high-quality supplements to keep your noggin sharp.
For support in managing stress and sleeping well, Lychy recommends turning to herbs. Valerian root, chamomile, and passionflower promote relaxation and support sleep quality, so consider adding them to your bedtime routine. (You’ll often find them together in teas formulated to help you sleep well.) Meanwhile, herbs like ashwagandha, rhodiola, and holy basil can help the body adapt to stress and enhance mental clarity, making them powerful allies for anyone feeling foggy.
If you’re doing all the things to kick your brain fog without much luck, it’s time to call in for backup, Kulik says. Start with your primary care provider, who can evaluate you for any underlying or systemic issues and either work with you on a game plan or refer you to a specialist for a deeper dive.