Do you struggle to focus on tasks and can’t remember things? Do you struggle to concentrate and need more caffeine and snacks to stay alert? This is a sign of brain fog.

Getting advanced blood work, an elimination diet, and food intolerance or allergy testing can help uncover what contributes to brain fog.

Lack of Sleep

A lack of sleep can make you feel spacey, forgetful, and focused. A lack of sleep also causes low energy levels and fatigue. Sleep disorders like insomnia, narcolepsy, and restless legs syndrome can also contribute to brain fog. Vitamin B12 deficiency or unidentified food intolerances can also lead to a foggy head as they interfere with the proper function of your nervous system and central brain pathways. Advanced blood work and an elimination diet or food allergy testing can help determine if these are the culprits.

Stress

A lack of mental sharpness and a hazy memory can be frustrating. It can make it hard to complete work tasks, keep up with responsibilities and maintain relationships. Some experts revealed that brain fog causes are due to chronic stress, a poor diet, hormone imbalances, medication side effects, and certain medical conditions like insomnia, narcolepsy, and restless legs syndrome. It can also be related to autoimmune disorders and diseases such as fibromyalgia. Ask your doctor if reducing your dose or switching medications will help if you have brain fog while taking medication.

Food Intolerances

Some drugs frequently cause brain fog as an adverse effect. Additionally, it can indicate an imbalanced diet. A balanced diet of vitamins, minerals, and omega-3 fatty acids will help you think clearly and sharpen your mind.

Food allergies or sensitivities can cause your blood sugar levels to spike and crash, which in turn can lead to feelings of fuzziness and poor concentration. An elimination diet, followed by allergy blood tests, can help you pinpoint which foods are causing you problems and make the necessary changes.

Vitamin Deficiencies

Deficiencies in specific vitamins and minerals can be another common cause of brain fog. Eating an unhealthy diet, possible food sensitivities or allergies, stress, and lack of sleep can all contribute to deficiencies in these important nutrients.

Hormonal imbalances, especially in women during menopause and both sexes during PMS, can also lead to mental fatigue and brain fog. Thorne’s at-home hormone tests can help to pinpoint the imbalance and suggest dietary and lifestyle changes to address it. Supplementing with vitamin C, B complex vitamins, and L-theanine can improve cognition, focus, and memory access. Vitamin D is also a good choice; it is anti-inflammatory and promotes healthy bones and moods.

Dehydration

The brain requires adequate blood flow to function properly. Poor circulation, lack of sleep, stress, and nutrient deficiencies can all contribute to feelings of cloudy thinking.

High-glycemic foods (which cause a spike and subsequent crash in your blood sugar) and food sensitivities or allergies may also contribute to brain fog. An elimination diet can help you figure out the offenders.

Drink plenty of water throughout the day and avoid processed fruit juice, which can be high in added sugar. Instead, opt for whole fruits and vegetables for hydration.

Anxiety

Mood disorders like depression and anxiety can directly affect the brain. If you’re suffering from these conditions and experiencing brain fog, it may be time to seek help.

Alcohol

While a few ibuprofen and a big glass of water can cure a hangover, brain fog isn’t easy to shake off. This is because alcohol impairs GABA, a neurotransmitter that reduces stress levels and anxiety in the body.

It can also impact your memory and concentration. These issues are thought to be exacerbated by an imbalance of hormones, such as those seen in pregnancy or menopause. You can combat these issues by eating a well-balanced diet and reducing alcohol intake. Ensure you sleep enough and participate in activities that increase your alertness and energy, such as exercise or meditation.