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Understanding Brain Fog: Causes, Symptoms, and Treatment Options

Written by healthwords.ai's team of doctors and pharmacists based in UK | Updated: 24 Jun 2025 | 5 min read

Brain fog makes your thinking feel cloudy and unclear. People with brain fog often feel forgetful, unfocused, and have trouble finishing tasks. While everyone feels foggy sometimes, brain fog that doesn't go away can affect your daily life and mental health. Brain fog is often linked to stress, health problems, or lifestyle habits.

Common signs of brain fog include:

  • Feeling like you're "thinking through a haze"

  • Forgetting small details or tasks

  • Finding it hard to focus during conversations or activities

Brain fog isn't a disease on its own. It's usually a sign of something else happening in your body or mind.

What Causes Brain Fog?

Brain fog can come from many different sources:

Lifestyle Factors:

  • Not getting enough sleep

  • Too much stress or worry

  • Poor diet and not drinking enough water

Medical Conditions:

  • Chronic fatigue syndrome and fibromyalgia (conditions that cause pain and tiredness)

  • Menopause (when women's hormones change)

  • Autoimmune disorders like lupus or multiple sclerosis

  • Thyroid problems (when your thyroid gland makes too many or too few hormones)

Medications and Treatments:

Signs of brain fog

Brain fog looks different for each person, but common signs include:

Trouble Focusing: Finding it hard to concentrate or feeling mentally tired after simple tasks.

Memory Problems: Forgetting names, dates, or tasks that you just learned about.

Mental Tiredness: Feeling mentally exhausted even after rest.

Trouble Organizing Thoughts: Finding it hard to express yourself clearly or feeling "lost for words".

How Doctors Diagnose Brain Fog

Since brain fog can have many causes, doctors look at your whole health to find the reason:

Medical History and Symptoms: Your doctor will ask about your health conditions, medications, and recent lifestyle changes.

Physical Exam: A check-up to look for physical signs that might affect your thinking.

Blood Tests: Tests can show if you have:

Further Testing: If needed, your doctor might send you to a specialist for brain tests, mental health check-ups, or sleep studies.

Lifestyle changes to help brain fog

If stress, diet, or sleep are causing your brain fog, these changes might help:

Get Regular Sleep: Go to bed and wake up at the same time every day. Keep your bedroom dark, quiet, and cool.

Stay Active: Regular exercise like walking, biking, or swimming improves blood flow to your brain.

Eat Healthy Foods: Eat plenty of fruits, vegetables, whole grains, and proteins. Foods with omega-3 fatty acids (like fish) can help your brain work better.

Manage Stress: Try mindfulness, meditation, or yoga to reduce stress and mental tiredness.

Take Breaks From Screens: Too much screen time can tire your brain. Take breaks every 45 minutes.

Medical treatments for brain fog

When lifestyle changes aren't enough, medical treatments might help:

Treating Underlying Conditions

  • Thyroid medication if you have thyroid problems

  • Iron or vitamin B12 supplements if you're low

  • Hormone therapy for menopause symptoms

Therapy Options: Cognitive Behavioral Therapy (CBT) can help manage stress or anxiety that causes brain fog.

Medications for Specific Conditions: If your brain fog comes from conditions like attention deficit hyperactivity disorder (ADHD) or sleep disorders, specific medications might help.

Mindfulness and Relaxation: Meditation and breathing exercises can reduce stress and help you focus better.

Tips for Coping with Brain Fog Daily

Brain fog can impact everyday tasks and routines, but some simple techniques can help manage these challenges and keep things on track.

Stay Organized: Use planners or digital calendars to remember tasks and set reminders.

Break Down Tasks: Work on one small task at a time to avoid feeling overwhelmed.

Take Regular Breaks: Try working for 25 minutes, then taking a 5-minute break to keep your focus sharp.

Practice Mindfulness: Pay attention to what you're doing, even during simple tasks like washing dishes.

Stay Hydrated and Eat Regularly: Drink plenty of water and eat small, balanced meals throughout the day.

When to see a doctor

Sometimes brain fog needs medical attention. See a doctor if:

Your Symptoms Don't Go Away: If brain fog lasts for several weeks despite making lifestyle changes.

You Have Other Symptoms Too: Brain fog plus headaches, sudden tiredness, or mood changes could mean something else is wrong.

Daily Life Becomes Difficult: If brain fog affects your work, school, or relationships, a doctor can help.

Summary

Brain fog happens to many people, especially during stressful times or lifestyle changes. Simple changes like staying hydrated, organizing tasks, and getting enough sleep can help most symptoms.

If your brain fog doesn't go away, talk to a doctor. With the right support, most people can manage brain fog and think clearly again.

This article has been written by UK-based doctors and pharmacists, so some advice may not apply to US users and some suggested treatments may not be available. For more information, please see our T&Cs.