A 62-year-old retired senior government official, who had long been actively involved in social work in his hometown, has recently noticed a decline in his cognitive abilities. Over the past two months, he has struggled to function as efficiently as before, forgetting numbers, missing bank transactions and lacking his usual sharpness in daily activities. He himself is really concerned about these changes. This condition is commonly known as `brain fog.’
The phenomenon has drawn widespread attention in the wake of the COVID-19 pandemic. Many middle-aged and elderly individuals, who recovered from COVID, have reported difficulties with memory, focus and concentration.
Causes of brain fog
Brain fog can result from a variety of factors, including physical health conditions and certain medications.
1) Reduced thyroid hormone levels, uncontrolled diabetes, infections and fluid retention in parts of the body can all contribute.
2) Some medicines used to treat diabetes and high blood pressure may also trigger this condition.
If you are on any medication, consult your doctor regularly to adjust doses for brain fog issues, appropriately.. Representative image/iStock
3) One of the most significant causes of brain fog is insufficient sleep at night. A continuous sleep duration of 6 to 9 hours is essential for older adults.
4) Mental stress that has persisted for an extended period
5) Hormonal changes following menopause, deficiencies in vitamin D, vitamin B12, folic acid, and other essential nutrients.
How to manage it?
1) Ensure at least seven hours of continuous sleep every night.
2) Drink a good amount of water immediately after waking up in the morning and maintain regular hydration throughout the day.
3) Include more fruits, vegetables and fibre-rich foods in your diet.
4) Practice exercise with moderate intensity for at least 150 minutes per week.
5) Participate in activities that challenge and stimulate the brain.
6) Practice relaxation exercises to manage mental stress.
7) If you are on any medication, consult your doctor regularly to adjust doses appropriately.
(Author is a professor at the Department of Psychiatry, Medical College, Thiruvananthapuram. arunb.nair@yahoo.com)