Have you ever walked into a room, stood there blankly, and had no idea why you entered in the first place? Or maybe you’ve struggled to find the right word in a conversation, only to blurt out something wildly off-base (calling a microwave an "oven box" is a personal favorite). If so, congratulations! You’ve experienced brain fog—that lovely sensation of mental sluggishness that makes even the simplest tasks feel like decoding ancient runes.
For many people, this is an occasional annoyance. But for those with chronic conditions like Ehlers-Danlos Syndrome (EDS), diabetes, autoimmune disorders, and fibromyalgia, brain fog is a frequent and exhausting reality. So, what exactly is happening in that wonderfully complex lump of grey matter? And more importantly—how do we fix it?
What Is Brain Fog?
Brain fog isn’t a medical diagnosis (though it should come with a prescription for patience). Instead, it’s a broad term that describes a cluster of cognitive issues, including:
Mental cloudiness
Trouble focusing
Forgetfulness
Slow processing speed
The sudden and inexplicable inability to recall simple words—like "door"
Brain fog is common in chronic illnesses, but it can also stem from stress, poor sleep, hormonal imbalances, and diet deficiencies. When it hits, even everyday tasks—writing an email, making a shopping list, remembering where you put your keys—can feel insurmountable.
Source: Harvard Medical School: Brain Fog and Cognitive Dysfunction
What Causes Brain Fog?
Like all great mysteries (including why one sock always disappears in the laundry), brain fog has multiple potential causes. Here are the main culprits:
1. Inflammation: When Your Brain Feels Under Siege
Many chronic illnesses involve persistent inflammation, which can interfere with how neurons communicate. When the body releases inflammatory chemicals (cytokines), they can disrupt brain function, leading to cognitive sluggishness and that “Why am I in the fridge again?” moment.
Source: Nature: How Inflammation Affects the Brain
2. Hormonal Imbalance: The Brain’s Chemical Messengers Gone Rogue
Your brain depends on hormones like cortisol, insulin, and thyroid hormones to function properly. When they’re out of whack, your ability to focus, remember things, and make decisions takes a nosedive.
Too much cortisol (stress hormone) = frazzled, forgetful, anxious mess
Too little thyroid hormone = sluggish, tired, mentally foggy
Unstable insulin levels = brain running on empty (literally)
Source: Endocrine Society: Hormones and Brain Function
3. Sleep Deprivation: Your Brain Running on Fumes
Sleep is when your brain clears out waste (yes, your brain has its own cleaning crew). If you’re not getting quality sleep, brain fog is inevitable. People with chronic illnesses—especially those with pain conditions like EDS—often experience insomnia or disrupted sleep, worsening cognitive issues.
Source: National Sleep Foundation: The Link Between Sleep and Cognitive Function
4. Low Blood Sugar: When Your Brain Crashes Like a Phone at 1%
Your brain’s primary fuel source is glucose. If blood sugar drops too low (common in diabetes or poor diet), your brain struggles to function, leading to confusion, irritability, and brain fog.
Source: American Diabetes Association: Cognitive Effects of Blood Sugar Fluctuations
5. Autonomic Dysfunction: When Blood Flow to the Brain is a Rollercoaster
For conditions like Postural Orthostatic Tachycardia Syndrome (POTS)—common in EDS—blood flow to the brain is inconsistent. The result? Dizziness, confusion, and foggy thinking. Essentially, your brain isn’t getting enough oxygenated blood, making you feel like you’re trying to process thoughts underwater.
Source: Dysautonomia International: How POTS Affects Brain Function
Symptoms of Brain Fog
Brain fog can show up in different ways, including:
Difficulty concentrating (Your focus is more elusive than a cat being called by its owner)
Memory lapses (The name of your favorite movie? Gone.)
Mental fatigue (Your brain needs a nap. All the time.)
Word-finding difficulties (Calling a spoon a "food shovel" isn’t wrong, but…)
Poor decision-making (Putting your phone in the fridge was not the plan)
Symptoms tend to fluctuate, often worsening with stress, fatigue, dehydration, or poor sleep.
Coping Strategies for Brain Fog
While there’s no magic cure (trust me, if there were, I’d have chugged it by now), there are ways to manage brain fog and reclaim some mental clarity.
1. Prioritize Sleep Like It’s Your Full-Time Job
Set a consistent bedtime
Use blue-light filters before bed (your phone is ruining your melatonin levels)
Try weighted blankets for anxiety-induced insomnia
Resource:NHS Guide to Better Sleep: NHS Sleep Hygiene Tips
2. Stay Hydrated: Your Brain is 75% Water
Even mild dehydration can cause cognitive sluggishness. Try:
Electrolyte drinks if you have POTS or autonomic issues
Herbal teas if plain water is too boring for your taste buds
3. Eat Like Your Brain Depends On It (Because It Does)
Omega-3s (found in fish, nuts, flaxseeds) for brain function
Complex carbs (whole grains, legumes) for steady energy
Antioxidants (berries, dark chocolate) to fight inflammation
Source: Harvard Health: Foods to Boost Brain Power
4. Take Breaks Before Your Brain Forces You To
Use the Pomodoro technique (25 minutes of work, 5-minute break)
Alternate between mentally and physically engaging activities
5. Manage Stress Like Your Brain’s Life Depends On It
Mindfulness meditation (yes, it actually works)
Deep breathing techniques (inhale 4 sec, hold 7 sec, exhale 8 sec)
Gentle movement (walking, stretching, )
Resource: Mind UK: How to Manage Stress
Final Thoughts: Clearing the Fog
Brain fog is frustrating, disorienting, and—let’s be honest—infuriating. But understanding its causes and using simple strategies can help clear the haze. If brain fog is severe or persistent, talk to a doctor—it might indicate an underlying issue that needs medical attention.
And remember: You are not alone in this. Brain fog might make you feel lost, but with the right tools, you can navigate through it—one clear thought at a time.
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