Clearing COVID Brain Fog
Brain health is one of the biggest keys to maintaining a long, independent life. However, research indicates that contracting COVID-19 even once could have negative, long-term effects on your brain.
To be classified as “long-term,” a person has to experience a symptom for more than three months. Of the 17 million Americans who have long COVID, as many as 65% suffer from brain fog.
And these symptoms can take as long as 18 months to go away.
While brain fog can manifest differently from person to person, some common symptoms include sluggish thinking, difficulty concentrating or multitasking, confusion and forgetfulness. Some people even reported that their brain fog was so severe, they had trouble doing household chores.
The stress associated with this condition can negatively impact our everyday lives. So, if you suspect that you have brain fog, what can you do? The good news is that even if COVID didn’t cause your brain fog, these tips can help clear your mind.
Consider an anti-inflammatory diet. Studies suggest that COVID-induced inflammation can reduce white and gray matter in the brain. However, a diet rich in fruits, vegetables, whole grains, fatty fish and fermented foods can reduce the risk of inflammation and cognitive decline.
Exercise your mind and body. Physical exercise provides your body with oxygen, reduces inflammation and stimulates cell and blood vessel growth—even in the brain. That’s why getting at least 150 minutes of moderate-intensity physical activity per week is important. However, puzzles that require you to utilize language, logic, visuals and problem-solving skills can help, too.
Get better sleep. Sleep is when our brains remove toxins, store new memories, process information and regulate emotions. Good sleep, typically seven to nine hours per night for adults, enhances our attention, decision-making and creative skills. For the best sleep, ensure your room is cool (60–67°F) and dark, and put away distractions like your cell phone at least an hour before bed.
Make things easier for yourself. Adjust how you tackle your day if you’re having trouble concentrating or remembering. Can’t focus during an hour-long meeting? Then schedule one for 30 minutes. Take notes and put important dates on your calendar if you’re worried about forgetting.
Minimize stress. Constant stress locks us into “fight or flight” mode, which increases blood pressure and heart rate while lowering brain function. This makes it harder to focus and make decisions, but also raises the risk of future dementia. That’s why it’s important to find ways to relax through meditation, yoga, reading and other activities.
If you’re interested in even more longevity tips, especially when it comes to your brain, keep an eye out for our special email series, Enjoy the Ride: Navigating a Longer, Healthier Life, which will launch this fall.
Schedule an Appointment
If you’ve been battling brain fog for weeks or months, it may be time to talk to your doctor. Your provider can help you determine if a medical condition may be the cause of your brain fog, such as COVID, menopause, vitamin B-12 deficiency, chronic fatigue syndrome, hypothyroidism and postural orthostatic tachycardia syndrome (POTS).
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