Brain fog is a common issue that many people experience, but it’s often hard to pinpoint the cause. If you’re feeling forgetful, confused, or mentally sluggish, you’re not alone. While these feelings can be frustrating, they’re not always a sign of something serious. However, if brain fog is affecting your daily life, it may be time to consider what might be causing it. Here are six common reasons for brain fog, according to doctors, and what you can do to improve your mental clarity.

1. Your Diet Is Lacking

What you eat plays a huge role in how your brain functions. A diet high in processed foods, sugar, and unhealthy fats can contribute to inflammation in the body, including the brain, impairing cognitive function. Dr. Suzanne Manzi, a doctor and co-founder at Performance Pain & Sports Medicine, recommends eating a balanced, whole-foods-based diet with fruits, vegetables, lean proteins, and healthy fats.

For some, brain fog may even be linked to food sensitivities, like gluten. People with Celiac disease or severe gluten intolerance can experience damage to the gut, which in turn affects nutrient absorption and cognitive function. Proper nutrition is key to keeping your brain sharp.

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2. You’re Not Getting Enough Sleep

Sleep is essential for cognitive function. Dr. Manzi explains that lack of sleep can cause fatigue, irritability, and brain fog. Chronic sleep deprivation can impair memory, decision-making, and attention span. To combat this, establish a regular sleep schedule, avoid stimulating activities before bed, and make sure your sleeping environment is comfortable.

3. You’re Dehydrated

Staying hydrated is crucial for overall health, including your brain function. Dehydration can reduce blood flow to the brain, leading to brain fog, according to Dr. Manzi. The Mayo Clinic recommends drinking around 15.5 cups of water a day for men and 11.5 cups for women. Ensure you drink enough, especially in hot weather or after exercise, to keep your brain functioning at its best.

4. You’re Dealing with Chronic Stress

Chronic stress is a significant contributor to brain fog. Dr. Manzi notes that prolonged stress can cause hormonal imbalances, which contribute to cognitive issues. Stress can also disrupt sleep and lead to anxiety and depression, which worsen brain fog. To manage stress, practice techniques like meditation, deep breathing, and regular exercise.

5. You Have an Underlying Health Condition

While brain fog is usually not something to worry about, it can sometimes be a symptom of an underlying health condition. Chronic fatigue syndrome, fibromyalgia, autoimmune disorders, and even conditions like migraines or multiple sclerosis are linked to brain fog. Dr. Clifford Segil, a neurologist, advises that if your brain fog persists, consult a doctor to rule out metabolic causes like thyroid dysfunction or poorly controlled diabetes, which can affect cognitive function.

6. Your Medication Is Causing Side Effects

Certain medications can lead to brain fog as a side effect. Dr. Manzi highlights that antihistamines, sleeping pills, and muscle relaxants are commonly associated with cognitive issues. If you notice brain fog after starting a new medication, speak with your doctor. You may be able to adjust the dosage or switch to an alternative.

We provide the latest information from top experts, new research, and health agencies, but our content is not intended to replace professional advice. For any medication or health-related questions, always consult your healthcare provider directly.