Foggy Brain and Lack of Focus: Solutions to Cognitive Struggles in Chronic Fatigue Syndrome and Long Covid
For those living with Chronic Fatigue Syndrome (CFS) or Long Covid, brain fog and cognitive impairment is an everyday debilitating struggle which often manifests as the inability to recall words or memories, lack of focus and incoherence in thoughts. Needless to say, these symptoms are a major cause of frustration and concern, as they impair the individual’s ability to perform adequately at work or in everyday’s life tasks. During my experience as a health coach, I have noticed that my clients affected by cognitive impairment presented similar symptoms but different stories, signalling the the causes of brain fog might be different for each of them; therefore I decided to dig deeper on the subject to find out how to best support them with herbs, nutrition and lifestyle coaching.
Why Does Brain Fog Happen?
While research is ongoing, several factors may contribute to brain fog in these conditions:
Inflammation: Chronic inflammation in the brain (neuroinflammation) can disrupt normal cognitive processes.
Impaired Oxygen Delivery: Conditions like POTS (Postural Orthostatic Tachycardia Syndrome) and hypercoagulability of the blood (“thick blood”) common in both CFS and Long Covid, can reduce blood flow to the brain.
Mitochondrial Dysfunction: The energy-producing cells in your body may be impaired, leaving the brain underpowered.
Microbiome imbalance: Gut bacteria are heavily involved in the central nervous system functioning. Dysbiosis (gut bacteria imbalance) can lead to poor brain function
Sleep Disturbances: Poor sleep quality exacerbates cognitive issues.
Imbalanced hormones: Hormones play a critical role in cognition. Oestrogens, testosterone, insulin, thyroid hormones, adrenalin and noradrenalin are all involved in cognitive processes
Nutrient deficiency: This might happen because of an inadeuate amount of micronutrients are ingested or absorbed. Criticsl here are vitamin Bs, vitamin D, iron, magnesium, zinc and omega 3s
Stress and Anxiety: Living with chronic illness often leads to heightened stress, which can lead to a downward spiral that impairs focus and memory.
Solutions to Tackle Brain Fog
While there’s no one-size-fits-all solution, these strategies can help improve cognitive function:
1. Nourish your brain on a daily basis
Brain and nervous system nourishment is a central feature of my Holistic Vitality Programme. Brain nourishment to me means to provide it with the building blocks for neurotransmitters manufacture and neurons maintenance. These include foods such as oily fish, organic eggs and meats, organ meat, organic or wild berries and fatty fruits (olives, avocadoes). Supplements that can support cognition include:
Fish oil
Zinc
Selenium
Vitamin B complex and vitamin D
Antioxidants (alpha lipoic acid, resveratrol)
Additionally, I have achieved great results by prescribing brain tonic herbs and mushrooms such as
Lion’s mane
Rhodiola root
Ginkgo leaf
Rosemary leaf
Gotu kola leaf
2. Clear inflammation
I am a big fan of Dr. Gundry, author of the Plant Paradox and the Energy Paradox. In his books, he explains how fatigue is often the results of inflammation. The body is busy fighting off a real or perceived enemy, therefore is not able to direct the resources towards the appropriate places. Following this theory, it becomes clear that to restore cognition is necessary to dampen down the inflammatory processes in the body. And this process can be majorly facilitated by nutrition and herbs. My general guidelines are to avoid:
Seed oils
Sugar
Processed foods of any kind
Nightshades
Supermarket-quality cow’s dairy
Lectin-rich foods (you can find an exhaustive list here)
Conversely, anti-inflammatory foods and herbs that can dampen inflammation include:
Small oily fish
Bone broth
Berries and small amount of seasonal fruits
Ginger, turmeric and most culinary herbs
Gentle anti-inflammatory herbs that can be taken daily include:
Licorice root
Meadowsweet herb
Burdock root
3. Keep blood sugars stable
Keeping a good regulation of your blood sugar comes critical when in relationship to cognition and brain function. This is because the brain is the organ that consumes most of your blood glucose and therefore drops in blood sugars will unavoidably affect your mental function. I am generally a fan of low carbs, medium protein, high fat diets, which are phenomenal at keeping the blood sugars balanced and well regulated, preventing spikes of insulin and the consequent crash. My general guidelines include:
Switch to high fat, low carbs where possible (introduction to these diets here)
Consume high fibres/ high proteins foods before consuming starches (es. salad or steak before potatoes) to slow down carbs absorption
Again, avoid foods with a high glycaemic index (meaning that can spike your blood sugar - chart here)
Taking cinnamon and chromium after a meal can improve blood sugar regulation
If possible, fast occasionally! Food deprivation can ignite your mitochondria (the power house of the cells) and restore your insulin sensitivity
4. Support the gut microbiome
As mentioned above, your gut flora plays a crucial role in maintaining the health of your central nervous system. Think of your gut microbiome as your inner gut garden; if taken care of regularly, it can blossom and flourish, and will eventually positively affect your brain function. To take care of your gut microbiome:
Do a month-long cleanse to remove any possible opportunistic bacteria (this include going high fat-low carbs, eliminate sugar and alcohol and take daily antimicrobial herbs such as oregano, garlic, clove and olive leaf)
After the cleanse, begin a course of probiotics (live bacteria) together with prebiotics (soluble fibres that feed the live bacteria)
Eat orgaic where possible, as non-orgnic foods might be rich in pesticides and herbicides hat might interfere with your gut flora
5. Move the Qi
Qi is a term that I borrowed from Traditional Chinese Medicine. It translates as life force. Although there is not a medical definition of qi (as it cannot be measured, yet!), the ancient Chinese believed that when qi does not circulates, it stagnates and causes illness. In reference to CFS, qi deficiency and stagnation are a very commonly observed pattern; in cognitive impairment, the qi that feeds the brain is also deficient and stagnant, therefore moving it’s fundamental to facilitate the movement of qi throughout the body through light exercises such as Yin yoga, tai qi and qigong as well as breathwork.
6. Prioritise the Self
Last but not least, self-prioritisation is key when aiming to resolve or ameliorate brain fog. You cannot pour out of an empty cup. What I mean here is that to fully regain your brain function, you want to put your healing journey at the top of the list. Alex Howard, founder of the London-based CFS health clinic Optimum identified 5 dysfunctional personality traits common in CFS/ME sufferers (full article here); I like to apply this psychological approach to CFS treatments as it can make people aware of the hidden behavioural patterns that might exacerbate their exhaustion and brain fog. My favourite first step I suggest is to begin a daily journal and brainstorm on all the obstacles that lie in between your current self and your optimal self. It can be helpful to ask yourself questions such as:
What are the main sources of stress in my life?
What hidden behavioral patterns might be playing up in my life?
How would live differently if my cognition returned to full function?
What’s blocking me to fully commit to my own healing?
What dietary or lifestyle adaptations can I include in my life already?
Final Thoughts
Cognitive impairment and brain fog are profound challenges for those navigating life with Chronic Fatigue Syndrome or Long Covid. While the causes can vary from inflammation to hormonal imbalances and nutrient deficiencies, understanding your unique triggers and adopting a multifaceted approach can help. By nourishing your brain, balancing blood sugar, supporting your gut, clearing inflammation, and prioritizing yourself, you can gradually reclaim clarity and focus. Remember that improvements often move in a two step forwards - one step backwards fashion, so be patient with yourself if results do not arrive overnight: patience, persistence, and self-compassion are your greatest allies along the way.
