Have you ever walked into a room and forgotten why you went in there? Found yourself looking for your phone while talking on your phone? Lost your train of thought halfway through a speech or story?
These scenarios are examples of "brain fog" — the feeling that your brain is cloudy or working more slowly than usual. More than 28% of adults report experiencing brain fog at one time or another — risk increases with age and is higher in females.
That does not mean everyone will experience brain fog as they age. But it is important to distinguish age-related brain fog from signs of serious cognitive impairment (difficulty with thinking, learning, memory and other brain functions).
Here's what you need to know about brain fog and aging:
What is brain fog?
Brain fog, also known as "mental fatigue," is marked by symptoms such as:
- Difficulty focusing and concentrating
- Forgetfulness
- Losing your train of thought
- Slower processing time
- Trouble finding the right words
The cloudy feeling does signal a degree of cognitive impairment, but it is typically temporary and mild — it does not severely affect your ability to function. There are many causes of brain fog, including:
- Lifestyle factors, such as poor sleep, dehydration, stress or alcohol use
- Illnesses and conditions, including autoimmune conditions, COVID-19, diabetes and hormone-related conditions
- Medications and treatments, including some sleep aids, pain drugs and chemotherapy
- Environmental factors, such as extreme temperatures and air pollution
Brain fog and aging
As you age, your body and brain change. Typically, in your 50s and 60s, your brain begins to undergo chemical and structural changes, such as:
- Decreased blood flow
- Shrinkage of certain parts of the brain
- Reduced communication between neurons (brain cells)
- Increased inflammation in the brain
Many of these changes occur in brain regions devoted to memory. As a result, you may experience occasional brain fog.
However, older adults are also at higher risk for chronic conditions and the most common causes of brain fog, including:
- Depression
- Hormone changes associated with menopause and thyroid disease
- Sleep issues
- Stress
- Vitamin and mineral deficiencies
It's important to note that brain fog is different from neurodegenerative conditions such as dementia or Alzheimer's disease. They are all signs of cognitive impairment. But the symptoms of more serious cognitive conditions are progressive, not temporary, and affect your ability to function in everyday life.
What helps with brain fog?
There is no clear way to prevent brain fog because the symptoms and causes are wide-ranging and common. However, you may be able to help prevent or reduce symptoms by making lifestyle changes, such as:
- Be social, which can offer mental stimulation
- Eat a nutritious diet to avoid vitamin deficiencies
- Maintain healthy habits, such as drinking enough water, not smoking and avoiding excessive alcohol
- Manage stress by prioritizing rest and self-care
- Move your body by engaging in daily exercise
- Practice good sleep hygiene to improve sleep quality
A study of nearly 3,000 older adults looked at the benefits of five lifestyle habits: exercise, drinking in moderation, eating a Mediterranean diet, not smoking and engaging in mentally stimulating activities. People who practiced four or five of these behaviors had a 60% lower risk of Alzheimer's disease than those who engaged in one or none. Adopting two or three of the healthy practices reduced risk by 37%.
When you are experiencing brain fog, try taking short breaks to give your brain a rest. Adopt practices, such as writing things down and setting alarms, to reduce the impact on your daily life.
When to see a doctor for cognitive issues
Memory complaints combined with functional impairment are a cause for concern. Consult your primary care physician if you notice that the symptoms:
- Interfere with your quality of life, making it a challenge to be social, work or complete household tasks
- Last for several weeks or more, or increase in severity
Any time you have concerns about changes to your thinking and memory, it's a good idea to speak with a health care professional. They can determine whether your symptoms are a normal sign of aging or possibly caused by an underlying health condition, medication or lifestyle factor.
