Brain Fog is the Ultimate Clouding of Consciousness

The sunniest days bring the happiest moods. Weather affects many of us deeply. But most weather is external. We can venture out to enjoy weather that suits us and stay inside or cover up to shield or protect ourselves from that which doesn’t. Clouds shift and lift as weather patterns change. Internal weather is a whole different story. We all have our internal storminess that, for the most part, comes and goes like all emotions. But then there’s the clouding of consciousness we’ve come to know as brain fog and that’s a fog that for many of us settles in and often feels as though it never fully lifts. 

The Great British Baking Show had us talking about soggy bottoms with curious delight. Foggy Brains aren’t anywhere near as fun but most of us have to deal with them in one way or another eventually. The murky mist settles in on many of us at different times in our lives. It can be a symptom of aging, several health conditions, and, certainly, menopause. It’s one of two symptoms commonly associated with menopause that people seem reasonably comfortable talking about and that’s probably because it is not exclusive to menopause. Menopause brain fog feels a little special though. Women at midlife are already vulnerable due to the extensive consequences of depleting estrogen. The other symptom people are comfortable talking about, if you’re wondering, is hot flashes. But in an attempt to avoid succumbing to this particular weather pattern and losing my train of thought entirely, let’s stick to cloudy consciousness for the purpose of this post.

Most women, I think, will not be at all surprised to learn that brain fog is more commonly experienced by women than men.

That Foggy Feeling

Brain fog is more than just forgetting words or losing your train of thought. My earlier post on memory was limited to those symptoms, which alone are enough to make anyone question themselves. But there’s so much more to it. This particular brand of cerebral haze includes an inability to think clearly, focus, concentrate, remember and pay attention. Have you ever wondered if you maybe have undiagnosed adult ADHD? I have! The clouding of consciousness can be unsettling. Some people find themselves more confused than they’re used to. Others notice a slower thought process and reaction time. It can feel like “your mind is in a state of buffering, like waiting for a video to load with an unstable internet connection.” Brain fog can make routine tasks challenging, which can be frustrating and even depressing.

Focus on Brain Health

If we’re lucky enough to age, then it’s worth learning to embrace the changes that happen every step of the way. The alternative is worse. There is no actual cure for clouding of consciousness but there are things you can do to minimize the fallout and help yourself. The suggested steps you can take are the same steps that offer you the best chances of optimizing your health holistically in general and they include:

• Following a nutrient-dense diet
• Getting 30 minutes of physical activity in each day
• Keeping your brain well-exercised 
• Improving your sleep habits
• Not smoking
• Limiting alcohol intake

Nutritionally speaking, there’s been a lot written about the best diets to address cognitive decline. Eating a nutrient dense diet that is rich in protein, fiber, vegetables, beans, and whole grains and light in overly processed foods, saturated fat, and trans fat is the way to go. If you’re overwhelmed by the choices and chatter about what you should be eating and feel more comfortable with guidelines, you might want to look into the Mediterranean-DASH Intervention for Neurogenerative Delay, or MIND diet. The MIND guidelines suggest limiting your intake of saturated and trans fats and aiming to eat:

• 3+ servings a day of whole grains
• 1+ servings a day of vegetables (other than green leafy)
• 6+ servings a week of green leafy vegetables
• 5+ servings a week of nuts
• 4+ meals a week of beans
• 2+ servings a week of berries
• 2+ meals a week of poultry
• 1+ meals a week of fish
• Mainly olive oil if added fat is used

What Else Can You Do?

I’ve found a few additional steps to be helpful in getting me through those moments when my brain is on the fritz. Doing my best to maintain a sense of humor, surrounding myself with similarly-situated, non-judgmental friends, and writing things down even when I’m sure I’ll remember them have been key. There’s a lot to be said for surrounding yourself with the right people when you forget you’ve already told a story and start retelling it. The right people are the ones who don’t remember they’ve heard it before. Strength in numbers. Remember you’re not alone (but write it down just in case).

Musical Playlist While You Ponder This Post

Foggy Brain by Ariel McCleary, Brain Fog by remind me, I Forgot That You Existed by Taylor Swift, Train of Thought by Cher, A Foggy Day by Oscar Peterson, Memory Lane by Haley Joelle

The playlist from Remembering and Forgetting works here too: Memories by Maroon 5, Memory by Barbra Streisand, Through the Years by Kenny Rogers, In My Life by The Beatles, House of Memories by Panic! At The Disco, Photographs & Memories by Jim Croce, Unforgettable by Nat King Cole, Supermarket Flowers by Ed Sheeran, Don’t You (Forget About Me) by Simple Minds, Don’t Forget Me by Imagine Dragons, I Will Remember You by Sarah McLachlan

Thinking and Trying

Something to think about: “I’m interested in memory because it’s a filter through which we see our lives, and because it’s foggy and obscure, the opportunities for self-deception are there. In the end, as a writer, I’m more interested in what people tell themselves happened.” – Kazuo Ishiguro

Something to try: Adding just 10 minutes of exercise to your morning routine can improve your focus, boost energy, and help you feel more in control of your day. Increasing blood flow and oxygen to your brain can help the fog lift. Try adding 10-20 reps of these “Good Mornings” each day:

• Stand with your feet hip-width apart. 
• Slowly roll your body forward, one vertebra at a time, until you’re comfortable. 
• Let your shoulders relax, and then roll back up slowly, straightening your spine. 
• When standing tall, pull your shoulder blades back and down like you’re pinching a pencil between them. Hold for 5 seconds. 
• Repeat 10-20 times, moving slowly and mindfully

Join Our Tribe

I always feel smarter and stronger when I listen to and connect with wise people. My friends and fellow coaches Maria, Marguerite, and Lorin are among the wisest people I know. The four of us have joined together to bring you Four Wise Women, a podcast on Spotify and Apple Podcasts. We use this space to share our thoughts, concerns, and joys relating to our journey through midlife. Whether you’re seeking guidance, validation, or simply the comfort of knowing you’re not alone, we hope you’ll tune in to be part of this community of wise women. We add new episodes on Thursdays.

Coaching Can Help

Brain fog can leave you feeling frustrated and even scared. If you’d like to change up your routine to incorporate a focus on brain health but you’re a little too stuck in the fog to get started, coaching might be the answer for you. Coaching can help you create a vision of your healthiest self, identify the steps you need to get there and provide you with an accountability partner to help turn those steps into habits. Contact me here and let’s talk about how coaching can help you develop healthy habits that keep you feeling your best. The first session is 15 minutes over Zoom and it’s free.