Fibro Fog (Brain Fog)

Brain fog is a term that collects many cognitive signs and symptoms under an umbrella.

These are:
• Forgetfulness
• Distractibility
• Concentration diffuculties
• Difficulty in finding words
• Difficulty in writing words
• Inability to put thoughts together
• Feeling self-detached
• Irritability
• Tendency/desire to sleep
• Slowing of mental performance
• Not being able to think after overthinking
• Failure to complete the tasks
• Spending too much time on social media
• Difficulty in decision making
• Forgetting appointments
• Losing household items
• Throwing away things that should not be thrown away while cooking (food, cooking utensils, plates, etc.)
• Fatigue felt watching TV
• Loss of driving or computer skills
• Loss of navigation abilities
• Missing stops in public transport
• Getting on wrong public transport
• Needing long periods of time to recover
• Loss of concentrationand day dreaming when reading newspapers and books
• Forget what to buy at markets
• Not seeing items on shelves in the market
• Forgetting to call people
• Forget responsibilities
• Failure to cope with stress
• Crying easily when faced with stress
• Reactivity, impulsivity, inability to control reactions
• Unable to multitask (do two things at the same time)
These findings are often accompanied by fatigue and sleep problems. Resting does not help fatigue, you wake up unrefreshed, exercise and physical activity increases fatigue. Inability to fall asleep, waking up during the night, waking up tired in the mornin and daytime sleepiness can accompany fibrofog.

Differential diagnosis includes:

1. Fibromyalgia
2. Chronic fatigue syndrome
3. Vitamin D, vitamin B12, folic acid, iron and biotin deficiency
4. Non celiac gluten sensitivity
5. Depression (often accompanied by anxiety)
6. Adrenal insufficiency
7. Hypothyroidism (mostly due to Hashimoto’s thyroiditis)
8. Burnt–out syndrome
9. Sick building syndrome
10. Histamine intolerance

What should I do if I have the listed symptoms?
• First go to an internist for blood analysis (vitamin, mineral deficiencies, hypothyroidism etc).
If symptoms persist after supplementation, or if you have accompanying headaches or migraines, consult a neurologist.
• Walk at least half an hour each day (if possible outdoors). If you get tired easily walk in 5-10 minute intervals for a total of 30 minutes.
• Reduce your consumption of refined carbohydrates and sugar, if possible, cut them completely.
• Eat plenty of omega-3 and omega -)rich foods (fish, olive oil, walnuts, avocado)
• Eat plenty of vegetables and fruits
• Go gluten free
• Consume high quality animal proteins (egg, fish)
• Take good care of your gut
• Practice Yoga
• Meditate
• Get professional psychological / psychiatric support if needed
• Reduce the time spent on TV, screen, tablet or phones.
• Reduce alcohol consumption, do not smoke.