Brain fog is a common yet devastating symptom of many autoimmune conditions.
You may hear it as an ‘X fog’ as in ‘lupus fog.’ You may also know it as cognitive dysfunction. Whatever you call it, this symptom can get in the way of living a happy and meaning-filled life.
Coping with this symptom can be frustrating and confusing, leading to long and hard days. Even ‘simple’ tasks like listening or reading the information can be a struggle. Never mind making decisions based on what was just said or presented to you.
There currently isn’t a cure for this symptom, but there are some things we can do to regain control of our lives rather than letting the fog blanket every part of our lives. When we start to regain aspects of our lives, we start living beyond our chronic illnesses.
Four ways to manage and heal brain fog when you have an autoimmune condition
Reducing Inflammation
Inflammation is a natural body response to stress, infection, injury, or illness. It can cause pain, redness, and swelling at one site or throughout the body. Depending upon how severe it is, it may last hours, days or even weeks. Since living with chronic conditions is stressful, it is important to help reduce inflammation where possible. Avoiding too much UV light, too much caffeine, or smoking helps tame inflammation. Eating a healthy diet rather than one with lots of processed foods and sugar will also reduce your inflammation. Getting exercise and rest can keep inflammation in check as well.
Restorative Rest
Sleep is when the body heals itself. Resting helps your brain function at its best. Studies have shown that getting enough sleep (typically 7/8 hours) lowers mental and physical stress while improving your concentration and boosting your mood. Interestingly, 90% of people in a recent study indicated that they use energy drinks and coffee to fuel the day after not getting enough sleep. Of the 90% who used energy drinks or coffee, 80% responded that they ended up in a cycle of not being able to sleep, followed by fueling up with more caffeine the next day for several days in a row. Most participants who identified as having autoimmune conditions reported severe flares and intense brain fog episodes during this cycle.
Supportive Mental Health
Mental health concerns can be a complex blend of things, such as stress, anxiety, depression, etc. Often, these concerns can cause brain fog, so it’s important to do things that support good mental health. This may include medication, self-care techniques, proper diet, and exercise. Protect your mental health by reducing screen time if you need to. Limit consumption of alcohol or drugs. Redirect your time and energy to goals or hobbies that support your wellness and enjoy the sense of freedom greater wellness brings, including a reduction of brain fog!
Nutrition and Exercise
Managing a healthy diet or exercise can be daunting when brain fog rolls in. Sometimes things seem overwhelming, and grabbing a prepared meal or skipping your workout is easier. Still, both are essential to maintaining a healthy lifestyle. In addition, studies have shown that diet and exercise can also improve brain fog. Try to include omega-3 fatty acid foods known to support brain health. These foods include dark leafy greens, oatmeal, seeds, and nuts.
Instead of letting the weight of brain fog hold you down from living a meaning-filled life, focus on what you can do to limit the fog. Managing this symptom is possible when you use these tips; I know because I use them to control my own brain fog. An added benefit of these tips is that they may also help you control other symptoms of your autoimmune condition too.
Take the Next Step
I became a certified health and wellness coach so I could transform my life while living with chronic diseases. I have seen such an incredible change in my life that I want to help others start living being chronic illness too. If you need help or support managing life with chronic illness, let’s connect and get you back to living life beyond chronic illness. Supportegy Wellness provides chronic illness support through various proven ways, including chronic illness support groups.