Difficulty remembering certain words, walking into a room and forgetting what you went in for, mixing up appointment days or times…these are all examples of cognitive symptoms that can be lumped under the term “brain fog,” a common phenomenon that can have a number of causes.
Here we’ll discuss what brain fog really is through the lens of both Western and Traditional Chinese Medicine, what causes it, and what to do about it.
Key Takeaways
- Brain fog can cause forgetfulness, difficulty concentrating, and mental fatigue.
- Common causes include poor sleep, stress, hormonal changes, and underlying health conditions.
- Inflammation and gut health may contribute to brain fog, though research is ongoing.
- Traditional Chinese medicine focuses on addressing underlying imbalances in the body.
What Is Brain Fog, Really?
Brain fog isn’t one specific symptom, nor does it have a specific agreed-upon definition. Rather, it’s used to describe any number of symptoms that relate to cognitive abnormalities such as:
- Trouble focusing
- Problems recalling words
- Short-term memory deficits
- Forgetfulness
- Slow processing
- Mental fatigue
The medical community agrees that ‘brain fog’ or ‘brain fog syndrome’ is not a health condition in and of itself, but a cluster of symptoms that have an underlying cause which may vary greatly from menopause to long-COVID, Alzheimer's to poor sleep.
Other Common Causes of Brain Fog
- Sleep deprivation (poor sleep quality or not enough sleep)
- Chronic stress
- Autoimmune conditions like lupus
- Neurological disorders like Alzheimer's
- Traumatic brain injury
- Perimenopause, menopause, or other hormonal shifts
- Mental health conditions like depression or anxiety
- Nutrient deficiencies (like B12 deficiency or iron deficiency anemia)
- Thyroid disorders
- Chemotherapy side effects
- Acute infections
- Medication side effects
What’s Happening in Our Bodies When We Experience Brain Fog Symptoms?
Because brain fog can include a number of different symptoms and can be caused by multiple conditions, researchers have developed several theories to explain the biological mechanisms behind it. Brain fog symptoms may be caused by more than one of these mechanisms, and scientists are still figuring out the root cause of many of these them.
Brain Fog and Inflammation
Some people may experience brain fog symptoms after catching certain viruses like Epstein-Barr or Covid-19. Cognitive difficulties may even linger long after other symptoms have cleared. Researchers think this could be due to inflammation in neurons, which can potentially alter their function, interfering with processes like attention, memory, and mental processing speed. Scientists continue to investigate how the immune system and inflammatory signaling may contribute to chronic cognitive symptoms, noting that its also likely that the effects are virus specific.
Brain Fog and Hormonal Changes
Researchers theorize that large shifts in hormones can influence brain function, which is why brain fog is commonly associated with menopause, perimenopause, and possibly even luteal phases (like menstruation) and PMDD (premenstrual dysphoric disorder). Scientists note that the pathways involved are complex, and it’s difficult to pinpoint individual hormones and direct causation.
The Gut-Brain Connection
We know that the gut microbiome likely influences cognitive health through the gut-brain axis; scientists think that gut health might play a role in brain fog symptoms, too. It’s theorized that a change in gut microbiota (called gut dysbiosis) can weaken the intestinal lining as well as disrupt the blood-brain barrier (specialized cells that protect the brain's environment), both of which can impact inflammatory signaling and other pathways that may play a role in brain function. Researchers are still seeking clarity on these pathways and the overall impact of the gut microbiome on cognitive health.
Learn more about the gut-brain connection here.
Stress, Cortisol, and Cognitive Function
Cortisol is often referred to as ‘the stress hormone’ as one of its main functions is to regulate the body's stress response or hypothalamic-pituitary-adrenal (HPA) axis (the series of hormonal signals that puts your body into fight-or-flight mode and then back into a calm resting state).
While cortisol levels shift naturally during the day, researchers hypothesize that significant and long-term fluctuations can impair executive function (resulting in symptoms that resemble brain fog). These fluctuations could be induced by things like chronic stress, lack of sleep, and even altered blood sugar metabolism.
What Does Traditional Chinese Medicine Say About Brain Fog?
Traditional Chinese medicine (TCM) doesn’t have a term that directly translates to brain fog, but brain fog-like symptoms are documented in traditional Chinese medicine texts. These include terms like jian wang 健忘 (“forgetfulness”) or shén hūn 神昏 (confusion).
In TCM, the Shen refers to the spirit. A balanced Shen means a person is mentally sharp or clear-headed, while a disrupted Shen can lead to fatigue, poor sleep, or forgetfulness. Some practitioners may point to an imbalance of qi in the Blood or Heart dysfunction in the Organs like the Kidney, Spleen, and Heart to explain Shen dysfunction or brain fog-like symptoms, while others may attribute brain fog symptoms to GI disorders caused by poor Blood flow and heat imbalance, as discussed in the ancient text, The Treatise on Cold Damage and Miscellaneous Diseases (Shānghán Zábìng Lùn, 傷寒雜病論 ).
According to Chinese Medicine for the Mind, brain fog symptoms in young people may be interpreted differently and are often attributed to Dampness— a term used to describe a state in the body in which fluids are not flowing properly or are generally ‘stuck.’
How Do TCM Practitioners Typically Treat Brain Fog?
Treatments in TCM are highly individualized and focused on the root cause of the symptoms rather than treating the symptoms themselves. Some treatments practitioners may use include:
- Herbal tinctures: may address patterns that practitioners describe as Dampness or Yang deficiency
- Qigong practice: exercises that are thought to balance inflammation and support cognitive health
- Acupuncture
- Accupressure
Herbs and Ingredients That May Support Mental Clarity
Several herbs and botanicals boast brain-supporting properties, but which ones actually work? Here we’ll explain the science behind many of these botanicals along with their use in traditional medicine.
Kurokoji Green Tea
This fermented green tea, like other green teas, contains both L-theanine and caffeine, two compounds that work together to support mental clarity and alertness. In one review, researchers concluded that L-theanine had a positive effect on visual attention and choice reaction time. While the evidence supports the benefits of L-theanine, scientists are still figuring out the most effective dose and administration of L-theanine and the L-theanine and caffeine combination.
Kurokoji green tea is a type of nootropic— known for its cognitive benefits. Read the nootropics article here.
Black Ginger
Unlike its beige counterpart, black ginger lacks the spicy kick brought on by compounds called gingerols. Instead, this dark blue rhizome has an earthy, mild flavor and is rich in beneficial compounds called polymethoxyflavones, which are known to ease some of the negative effects of stress. In traditional medicine, it's used to support focus and mental clarity. Researchers speculate that the polymethoxyflavones in black ginger may play a supportive role in memory and learning.
Red and White Ginseng
In traditional medicine, ginseng is recommended for people experiencing poor concentration, brain fog, or memory loss and is associated with restoring vigor and cognitive alertness. The rhizome contains a group of compounds called ginsenosides, which can keep brain cells healthy by managing inflammation, oxidative stress, and even apoptosis (a process that is vital for disease prevention), according to preliminary studies.
Learn more about the powerful benefits of ginseng here.
Schisandra Berry
This antioxidant-rich berry is considered an adaptogen in herbalism, thought to aid the body during times of stress, specifically supporting cognitive functions. Researchers are studying schisandra berry for its potential role in alleviating cognitive symptoms that present in neurological disorders. One study speculates that schisandra may enhance anti-inflammatory compounds in the brain as well as the body’s antioxidant response during periods of stress, though more rigorous studies are needed to confirm these findings.
Support Mental Clarity with Rose Bergamot
Features a blend of 15 time-honored botanicals to support mental clarity and a balanced immune system.
- Red and white ginseng for focus and memory
- Adaptogenic schisandra berry supports the body’s stress response
- Antioxidants contribute to balanced inflammation
FAQs
Disclaimer
This content is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare professional before starting any new herbal regimen, especially if you are pregnant, nursing, having existing medical conditions, or taking medication.
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Sources
Journal of Health Psychology | Much More Than a Biological Phenomenon: A Qualitative Study of Women’s Experiences of Brain Fog Across Their Reproductive Journey
Current Nutrition Reports | Nutritional Approaches to Managing Brain Fog: Insights Into Neuroinflammation, the Gut-Brain Axis, and Sleep
Nature Neuroscience | Blood–Brain Barrier Disruption and Sustained Systemic Inflammation in Individuals With Long COVID-Associated Cognitive Impairment
Trends in Neurosciences |Defining Brain Fog Across Medical Conditions
Global Translational Medicine | Comparative Evaluation of the Therapeutic Effects of Schisandra chinensis and Schisandra sphenanthera on Vascular Cognitive Impairment and Their Drug-Like Compounds
Book: Chinese Medicine for the Mind: A Science-Backed Guide to Improving Mental and Emotional Well-Being With Traditional Chinese Medicine | Nina Cheng | Fair Winds Press, 2024.
Metabolic Brain Disease |The Role of Panax Ginseng In Neurodegenerative Disorders