Brain fog in older adults

Have you ever walked into a room and forgotten why? Or lost your train of thought mid-sentence? These moments can be frustrating, but they’re common – and often referred to as ‘brain fog’. 

Brain fog is when you temporarily feel forgetful or unclear. This experience can be caused by many different things, some of which can be easily remedied.  

This guide will explore more about: 

• What brain fog is
• What may cause it 
• What you can do about it 
• When to get help 

What is brain fog?

It’s important to remember that ‘brain fog’ is not a medical diagnosis. Rather, it’s a term people use to describe feeling unusually unfocussed.  

Brain fog is often temporary. It might signal an underlying medical issue, or simply that you’re tired or hungry. 

If you have persistent issues with brain fog, ask your doctor about what may be causing it.  

What does brain fog feel like?

It can involve: 

• Poor coordination 
• Slow thinking or reaction times 
• Forgetfulness or memory loss

Myths about brain fog

Occasional brain fog isn’t something to panic about.

Let’s bust a few myths: 

Myth 1: Brain fog means I’m getting dementia 

Brain fog is temporary and can have many causes unrelated to dementia or cognitive decline. 

Myth 2: Brain fog is just part of getting older 

Anyone can experience it. Though it's common to experience some memory problems with age, brain fog is not a guaranteed part of ageing. It often signals the need to rest or check in with your health. 

Myth 3: There’s nothing I can do about brain fog 

Many things can help, including simple steps like resting, eating nourishing food, staying hydrated, or talking to friends. 

Myth 4: It must be serious if it’s happening more often 

Not necessarily. It could be your body’s way of saying you need a break or better self-care. Still, if brain fog persists, speak with your doctor. If a medical condition is causing it, a healthcare professional can help you manage this. 

What causes brain fog? 

Feeling foggy now and then is normal. This is because your brain is sensitive to many health and lifestyle factors. 

Here are some common causes of brain fog: 

Poor sleep 

Poor sleep affects your brain and body, so it’s no surprise that it makes thinking harder.

Unfortunately, ageing can cause changes to your sleeping rhythms, making it harder to get quality rest. Luckily, LiveUp has some helpful tips for improving sleep quality in older people.

Stress and poor mental health 

Chronic stress and anxiety can affect your ability to think clearly. It’s associated with increased risk of mild cognitive impairment, and even dementia.

Stressful events such as major life changes, social isolation, or caregiving burnout can overwhelm your mind and negatively impact your thinking skills.

You can do yourself a favour by finding ways to destress and unwind, and by reaching out for mental health support when you need it.  

Poor nutrition or dehydration 

Lack of nutrients, skipping meals, or not drinking enough water can affect your ability to think.  

Some nutrients like iron, B vitamins, and omega 3 fatty acids are important to brain health, so deficiencies can affect how well your brain works. Inadequate intake of vitamin D, magnesium, or folate has also been seen to affect cognitive performance in older adults.  

Luckily, LiveUp has plenty of tips when it comes to staying hydrated, eating a healthy diet, and nutritional health for older people. A balanced, wholefood diet is often the best way to meet your needs. That means plenty of fruits and vegetables.

Speak with your doctor before adding supplements. 

Medication side-effects 

Some medications may affect how alert you feel. This can especially be the case if you take multiple different medications.  

Check in with your doctor if you’re unsure about any side-effects of your medication.  

Alcohol side-effects 

Excessive alcohol consumption can give you brain fog. And it doesn’t always stop at hangovers the next day! Over time, too much alcohol can impair your brain function.

Health conditions 

Persistent brain fog can be a sign of an underlying health condition. A doctor or health professional can help you investigate and treat the cause.  

Here are some health conditions or illnesses that may cause brain fog: 

• Thyroid issues 
• Diabetes 
• Rheumatoid arthritis 
• Autoimmune diseases 
• Infection 
• Chronic pain 
• Menopause  
• COVID-19 or long COVID

Sometimes, brain fog may be treatable with a simple remedy – such as the right antibiotic, prescribed by your doctor.  

Sometimes, you might need to be patient and kind to yourself until it passes. Knowing what’s causing your brain fog can help with that. 

When to seek medical advice? 

Remember, occasional brain fog is normal.  

Think of it as your body letting you know that you need something – be it more rest, water, food, social connection, or some other kind of care.  

See your doctor if you can’t identify the cause of your brain fog, it keeps happening, or it’s affecting daily activities. 

You should also talk to your doctor if you experience: 

• Worsening memory 
• Frequent confusion 
• Difficulty with everyday tasks and daily life

It’s always okay to ask for help. The sooner you act, the easier it may be to manage a health condition. 

Self-check questions for clearer thinking 

Ask yourself the following: 

When did I last drink water or eat something? 

It’s important for your brain that you drink plenty of water and eat regular, balanced meals.

When did I last move my body? 

Stay active with gentle exercise. Regular exercise is shown to improve memory. Consider doing some gentle and mindful movement, like Tai Chi or chair yoga.  

When did I last try something new or challenging? 

Keep your mind engaged with activities that stimulate your brain, like learning new skills. This will help keep your brain healthy and in good working order. You could try learning a craft, language, or musical instrument.  

When did I last see a friend or connect socially? 

Your brain, body, and overall health will benefit from staying socially connected. Reach out to people you like and go to social events, especially if you live alone.

Have I been feeling overwhelmed? 

Take a moment to focus on your breath. Observe your thoughts and feelings (emotional and physical) without judgement. This practice is called mindfulness. Mindfulness practices are shown to improve mental health and thinking skills.

How well have I been sleeping? 

If you slept poorly or not enough last night, consider taking a nap or resting when you can today. Assess your bedtime routine to see if you can improve the quality of your sleep. 

Download this self-check exercise as a PDF:

Bonus tips for remembering things 

Here are some practical tips to manage forgetfulness during a period of brain fog: 

• Keep a notebook or diary for your plans 
• Make digital reminders on your smart phone’s calendar  
• Keep a journal of your thoughts 
• Write down and review new information that you want to remember 

Looking for more tips to improve your memory? LiveUp’s got you covered. 

Brain fog can be manageable 

While it may feel unsettling, brain fog is often manageable. Whether it’s treating the root cause or making small adjustments to help you remember things, there’ll be something you can do. 

Brain fog is not a decline; it’s a signal. It’s your body asking for something, so pay attention. Just remember to be kind to yourself and reach out for support when you need it.   

If you need more information about healthy ageing, don’t hesitate to get in touch with one of our helpful navigators on 1800 951 971. 

For more tips on mental clarity in ageing, you can read LiveUp's article on how to improve brain health.

References

Brown, K., & Foster, J. (2024). Skipping breakfast and its effect on cognitive function in older adults: A neurodegenerative study. Journal of Neurorestoratology, 11(2), 135-142. https://foodandwine.com/skipping-breakfast-cognitive-decline-dementia-study-8773219

Clarke, S., & Sanders, K. (2024). Micronutrient deficiencies in older adults with mild cognitive impairment and Alzheimer's disease: A population-based study. BMC Neurology, 24(1), 112. https://bmcneurol.biomedcentral.com/articles/10.1186/s12883-024-03800-2

Franks, Katherine H. et al. (2021, Jan). Association of stress with risk of dementia and mild cognitive impairment: A systematic review and meta-analysis. Journal of Alzheimer's Disease, 79(4), 1573–1590. https://doi.org/10.3233/JAD-210094

Healthdirect. (2024). Brain fog. https://www.healthdirect.gov.au/brain-fog

McDonough, I. M., Haber, S., Bischof, G. N., & Park, D. C. (2015). The Synapse Project: Engagement in mentally challenging activities enhances neural efficiency. Restorative neurology and neuroscience, 33(6), 865–882. https://doi.org/10.3233/RNN-150533

National Institute on Alcohol Abuse and Alcoholism. (2023). Neuroscience: The brain in addiction and recovery. https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/neuroscience-brain-addiction-and-recovery

Neumann, J., & Lohr, C. (2021). The effects of hydration on cognitive performance: A systematic review. Frontiers in Nutrition, 8, 670889. https://doi.org/10.3389/fnut.2021.670889

Samtani, S., Mahalingam, G., Lam, B. C. P., Lipnicki, D. M., Lima-Costa, M. F., Blay, S. L., Castro-Costa, E., Xiao, S., Guerchet, M., Preux, P.-M., Gbessemehlan, A., Skoog, I., Najar, J., Sterner, T. R., Scarmeas, N., Kim, K.-W., Riedel-Heller, S., Röhr, S., Pabst, A., ... Brodaty, H. (2023). Associations between social connections and cognition: A global collaborative individual participant data meta-analysis. The Lancet Healthy Longevity, 4(2), e104–e114. https://doi.org/10.1016/S2666-7568(22)00199-4

Whelan, T., & Thomas, E. (2023). The role of essential nutrients in cognitive function: A review of micronutrient deficiencies and cognitive decline. The Journal of Nutrition, 153(5), 825–835. https://jn.nutrition.org/article/S0022-3166%2823%2972686-2/fulltext

Whitfield, T., Barnhofer, T., Acabchuk, R., Cohen, A., Lee, M., Schlosser, M., Arenaza-Urquijo, E. M., Böttcher, A., Britton, W., Coll-Padros, N., Collette, F., Chételat, G., Dautricourt, S., Demnitz-King, H., Dumais, T., Klimecki, O., Meiberth, D., Moulinet, I., Müller, T., Parsons, E., … Marchant, N. L. (2022). The effect of mindfulness-based programs on cognitive function in adults: A systematic review and meta-analysis. Neuropsychology Review, 32(3), 677–702. https://doi.org/10.1007/s11065-021-09519-y 

Y.C. Yang, C. Boen, K. Gerken, T. Li, K. Schorpp, & K.M. (2016). Harris, Social relationships and physiological determinants of longevity across the human life span, Proc. Natl. Acad. Sci. U.S.A. 113(3) 578-583, https://doi.org/10.1073/pnas.1511085112

Yu, T., Li, R., Liu, J., Zhang, H., & Liu, Y. (2020). The role of exercise in memory and cognition: A review. Frontiers in Psychology, 11, 561. https://doi.org/10.3389/fpsyg.2020.00561 

Zhang, Y., & Wang, L. (2024). Exploring the relationship of sleep duration on cognitive function in older adults. BMC Geriatrics, 24, 511. https://doi.org/10.1186/s12877-024-05511-2

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information. 

Read more Memory articles

Did you enjoy this article? You may also like reading similar healthy ageing articles.

See all Memory articles