What is brain fog?

'Brain fog' is a term used to describe having difficulty with thinking and memory. Doctors and other health professionals might call it 'cognitive dysfunction' or 'cognitive impairment'.

Brain fog is very common — more than 1 in every 4 people will experience brain fog at some stage in their life.

Brain fog is not a health condition on its own, but it can occur with other health conditions. It's not the same as dementia or delirium.

What are the symptoms of brain fog?

Symptoms of brain fog include:

• forgetting things, such as names or dates
• having difficulty following a conversation
• having difficulty concentrating
• not being able to find the exact word you wanted to say
• having trouble with multitasking (doing more than one thing at a time)
• having difficulty understanding new information, such as following directions
• finding it hard to plan activities and solve problems

Symptoms of brain fog usually come and go, but they can be very frustrating. They can affect your:

• daily activities
• performance at school or work
• self-esteem
• relationship with people close to you

You might find that your symptoms go away with time — for example, if your brain fog started with menopause or cancer treatment. If your brain fog is caused by an underlying condition, it may improve with treatment.

What causes brain fog?

Brain fog can be caused by:

• not getting enough sleep
• not exercising enough
• having a diet that does not include all the nutrients you need
• stress
• menopause
• taking certain medicines, such as medicines for surgery or cancer

There has been more awareness about brain fog in the last few years because it's a symptom of long COVID. It can also be caused by other health conditions, such as:

• chronic pain
• depression and anxiety
• diabetes
• anaemia
• cancer
• insomnia

Different health conditions cause brain fog in different ways:

• Menopause may cause brain fog due to changes in hormone levels, such as oestrogen.
• Long COVID and cancer may cause brain fog due to inflammation in your body.
• Insomnia may cause brain fog as your brain does not get enough rest to function properly.

The exact cause of brain fog is not always understood.

When should I see my doctor?

Talk to your doctor if:

• you are experiencing frequent symptoms of brain fog
• your symptoms are interfering with your work or daily activities
• your symptoms are getting worse

Sometimes, people with brain fog become worried that they may be developing dementia. If this is making you anxious, talk to your doctor about it.

Brain fog is not the same as dementia or delirium. Your doctor can help you understand the reasons for your symptoms.

How is brain fog diagnosed?

There is no test to accurately diagnose if you have brain fog.

Your doctor will ask about your symptoms and how they are affecting you. Before your appointment, you might want to write down a list of symptoms to help you explain to your doctor how you are feeling.

Your doctor may refer you for blood tests and a scan of your brain to check what is causing your symptoms. These tests might show if your brain fog is caused by something that can be treated, such as diabetes or anaemia (low levels of red blood cells).

Your doctor might refer you to have neuropsychological testing. This is a way of testing your brain to check for dementia.

How is brain fog treated?

The treatment of brain fog will depend on what is causing it.

If your brain fog is caused by an underlying condition, treating that condition may improve your symptoms. For example, if you have anaemia your doctor might prescribe you iron tablets.

Even if there is no treatable cause, there are things you can do to improve your symptoms.

Maintaining a healthy lifestyle

Lifestyle strategies can help improve your symptoms, such as:

• improving your sleep — avoid using phones and screens close to bedtime
• exercising regularly
• eating a healthy diet that includes a wide variety of fruit and vegetables
• drinking plenty of water
• reducing stress, through techniques including meditation, mindfulness, relaxation or yoga
• keeping your brain active by doing puzzles or learning a new skill
• spending time with other people

Try to avoid situations that make your brain fog worse, such as crowded or noisy environments.

Tips to improve your thinking and memory

Here are some techniques you can use to make daily thinking easier:

• Put together a daily routine, so you know what you need to do each day.
• Do one thing at a time — don't try to multitask.
• When you need to focus, try to avoid distractions by finding a quiet place and turning off your phone.
• Divide big tasks into several smaller tasks and work on them one at a time.
• Pick a time early in the day to do tasks that require a lot of thinking.
• If you are finding it hard to concentrate, take a break and try again later.

If you have trouble remembering things, here are some memory aids you can use:

• Use a diary, make lists or set phone reminders to help you remember what you have on.
• Put your medicines in a dosing box, or ask your pharmacist to help you find the right dosing aid for you.
• Choose a place to always put important objects, such as your keys.

If you are still struggling despite using these techniques, talk to your doctor. They may refer you to an allied health professional who can help, such as a:

• speech therapist
• occupational therapist
• neuropsychologist
  
  

It can be helpful to talk to your family, friends and colleagues about the difficulties you are having. This can help them understand how it may be affecting you.

Resources and support

Dementia Australia offers a memory checklist to help you check for recent changes in your memory.

Learn more on the Jean Hailes page, including:

• the cause and treatment of midlife brain fog
• how to talk to your doctor about midlife brain fog

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.