Brain fog, trouble thinking, memory issues, sticky thoughts - causes and natural remedies
If you are currently experiencing or have previously experienced this feeling, you will not forget it. ‘Brain fog’ is the term to describe various symptoms such as reduced cognition, inability to concentrate and multi talk, and loss of short and/or long term memory. It can cause people to stumble their words, and feel like they can’t “get it out” of their brain. It has been implicated in autism spectrum disorders, inflammatory bowel disorders, celiac disease, CFS, fibromyalgia, anxiety, depression, chron’s disease, multiple sclerosis, thyroid conditions and many more (Theoharides, Stewart, Hatziagelaki & Kolaitis, 2015).
So what are some drivers behind brain fog? A common culprit is the fungus candida, sometimes due to high sugar diets and the use of antibiotics. Other culprits include reduced cerebral oxygenation, dysbiosis, parasites, allergies and intolerances, mould, and nutritional deficiencies such as iron, b12, and folate (Yellend, 2017).
pathophysiology
Brain fog has been suggested to be caused by inflammatory molecules, including adipocytokines and histamine release from mast cells, which stimulate microglia activation, causing focal brain inflammation (Theoharides et al., 2015). Histamine is required for alertness, learning and motivation, however excessive histamine can lead to brain fog, along with fatigue, impaired memory and loss of enthusiasm. Increased brain histamine is caused by mast cell activation, histamine containing food and/or histamine produced by bacteria, and excessive use of H1 receptor antagonists. Environmental toxins such as mold, and conditions which cause stress have also been implicated in the release of histamine from mast cells (Theoharides et al., 2015). Inflammatory diseases have been linked to increased reports of brain fog, and is suggested to be due to the increased amount of circulating cytokines associated with systemic inflammation.
what can i do about it?
Treatment of brain fog will depend on the cause, so here I am, stressing again the importance of finding yourself a practitioner to help you work through this issue. The treatment could include anti-inflammatories, anti-oxidants, circulatory stimulants, cofactors and substrates required for cerebral oxygenation, energy and neurotransmitter synthesis, pre and probiotics, and antimicrobial therapy.
diet
Minimise refined sugars, processed food, and transfats. This includes takeaway, white sugar, white breads, pastries, cakes, lollies, chocolate, soft drinks, energy drinks and flavoured milk drinks. Excessive sugar in the diet leads to the proliferation of candida in the body.
Increase your fermented foods. This includes kefir, unsweetened yoghurt, kimchi, saurkraut, miso and tempeh. Ensure to have a serving once to twice daily.
Increase your prebiotic foods. This includes garlic, onion, leeks, asparagus, artichokes, sweet potato, parsnips, pumpkin, rocket, bananas, apples (skin on), lentils, lima beans, green peas, chickpeas, mushrooms, barley, berries, and oatmeal.
Increase your antioxidants. This includes your berries, citrus fruit, nuts, seeds, broccoli, capsicum, cabbage, and brussel sprouts.
Increase your anti-inflammatories. This includes nuts and seeds, such as brazil nuts, almonds, pecans, walnuts, chia seeds, hemp seeds, and flaxseed, fatty fish such as salmon, mackeral, sardines and trout, and various oils such as olive, flaxseed, walnut, and coconut.
key herbs
Antimicrobials, antivirals, and antifungals: paud’arco, garlic, golden seal, thyme, oregano, cloves, cinnamon, fennel, peppermint, barberry, andrographis, astragalus, myrrh.
Antioxidants and anti-inflammatories: green tea, echinacea, yarrow, bacopa, ginkgo, rosemary, bilberry, turmeric.
Antihistamines: albizia, baical skullcap.
Circulatory stimulants: ginger, rosemary, capsicum, cinnamon.
key nutrients
Probiotics: specifically Saccaromyces boulardii
Prebiotics
Quercetin
Bromelain
Essential fatty acids
Magnesium
Iron
B vitamins
Vitamin C
Zinc
references
Theoharides, T. C., Stewart, J. M., Hatziagelaki, E., & Kolaitis, G. (2015). Brain "fog," inflammation and obesity: key aspects of neuropsychiatric disorders improved by luteolin. Frontiers in neuroscience, 9, 225. doi:10.3389/fnins.2015.00225.
Yellend, G. (2017). Gluten-induced cognitive impairment in coeliac disease. Journal of Gastroenterology and Hepatology, 32(1). doi: https://doi.org/10.1111/jgh.13706.