There are aspects of aging that no one likes. I get it. I’m an advocate of aging gracefully, but there are some things that don’t get easy with age, and in the interest of honesty and genuine care for your health, I’m here to address one of those things.
Brain fog.
It may emulate the symptoms of other diseases, such as Dementia, but brain fog is its own beast. A slippery, quiet veil of mental static rolled over your thoughts. You go to the fridge and you forgot why you came here in the first place. Was it to get some mil,k or did you want to snack on some fruits? It’s hard to recall a word that’s right there on the tip of your tongue. You keep staring at the face of a friend, unable to remember their name.
More than a nuisance, it’s an embarrassment, one where we excuse ourselves by saying that we’ve just had a senior moment.
But that’s just what it is. A senior moment, not a disease. Not a medical diagnosis. However, it’s a real moment. A signal from your body telling you that something is off.
What Brain Fog Feels Like
My patients and readers tell me that it starts subtly. First, it begins with an inability to concentrate as they once used to. Then, multi-tasking, which was once effortless, becomes difficult. They begin to forget names, appointments, dates, and which keys open which doors. One of my patients told me that it was like she was trying to think through Jell-O. Another said, “It feels like my brain’s been stuffed with cotton.”
I want you to empathize your body is not broken or lazy; it’s changing and needs support. Brain Fog is a symptom of your body asking for that support.
The Why Behind the Fog
Several things begin to shift biologically once you cross fifty. It starts with your hormones; estrogen and testosterone begin to drop. Those two hormones play a huge role in maintaining focus and memory. Your metabolism follows, slows down and affects how your body processes nutrients that support brain health. Stuff like iron, omega-3 fatty acids, and Vitamin B12.
Sleep starts to turn shallower, and when that happens, the way you deal with stress also changes. It’s around that same time that medications begin to pile up, a lot of which have side effects that can cloud cognitive function.
There’s also the added fact that we simply don’t drink enough water. We also tend to skip meals. We are used to the comfort of processed food because it’s easier to make and convenient to consume. Our lifestyle takes a sedentary turn. And we stop stimulating our brain as much.
All of that adds up. But none of that means that brain fog is irreversible. But in order to reverse brain fog, we need to confirm that it is just brain fog and not something else.
When to see a doctor
If you’re noticing rapid memory loss, getting lost in familiar places, struggling with language, or forgetting important information (like names of loved ones or how to do basic tasks), please don’t chalk it up to just aging.
Talk to your doctor. Brain fog and dementia are not the same thing, but they can look similar at first glance. Blood tests can help rule out deficiencies or thyroid issues. Cognitive tests can give you a baseline.
Don’t be afraid to ask, and don’t be afraid of a diagnosis. Whether it’s brain fog or something else, thankfully, we live in a time where there are treatment and management options for most diseases and disorders. But in order for us to get those treatment options, we need to know what’s happening to our body for certain.
Once the serious stuff is off the table, these six natural, science-backed steps can help you think more clearly.
Stabilize Your Blood Sugar with Smart Eating
Brain fog is closely tied to blood sugar spikes and crashes. If your breakfast is toast and coffee, your brain is going to crash by 10 a.m. We need slow-burning fuel.
Start your day with protein and fiber. Think scrambled eggs with spinach. Greek yogurt with chia seeds. Oatmeal with a handful of walnuts and blueberries.
A study published in Nutrients in 2021 found that diets rich in low-glycemic foods, such as legumes, whole grains, and vegetables, were associated with improved cognitive performance in older adults.
Avoid refined sugar and white flour. They may give you a temporary lift, but they rob your brain of clarity long-term. Also, no one loves that sugar crash. After fifty, the crash hits harder.
Hydrate Mindfully
Mild dehydration at just 2 percent can cause attention issues, fatigue, and memory problems. And older adults have a reduced thirst response, which means by the time you feel thirsty, you’re already running low.
Fill a 1-liter bottle in the morning and make it your mission to finish it by lunch. Then do it again by dinner.
Add electrolytes if you’re sweating or exercising. Herbal teas count too. Coffee does not, because it is a diuretic.
Get Oxygen to the Brain with 20 Minutes of Movement
Aerobic exercise literally grows new brain cells. The Journal of Aging and Physical Activity published findings showing that seniors who walked briskly 3 times a week had improved executive function and working memory.
If you can walk outside, even better. Sunlight gives you vitamin D, which plays a huge role in mood regulation and focus.
Prefer to work out from the comfort of home? I’ve got you covered.
Join me for 5 days of feel-good workouts—each under 10 minutes.
Simple steps, big results. 💪 Your body was made to move. Click here and let’s get started—one step at a time.
Unplug and Sleep
Poor sleep is the number one driver of brain fog. The glymphatic system (your brain’s trash removal system) only activates during deep sleep.
Shut down screens an hour before bed. No TV in the bedroom. Use blackout curtains. Try magnesium glycinate at night (with your doctor’s okay).
If you’re waking up frequently or snoring, consider a sleep study. Sleep apnea affects up to 30% of adults over 50, and, untreated, it will cloud your thinking.
Train Your Brain Daily
Your brain, just like your body, needs a challenge in order to grow. It doesn’t have to be a Herculean challenge either. Do a crossword puzzle. Read. Journal. Play strategy games. Even something like learning how to use a new app on your phone forces the brain to create new neural connections.
According to the National Institute on Aging, engaging in intellectually stimulating activities reduces cognitive decline and can delay the onset of dementia-related symptoms.
Support Your Brain with Supplements
Here are four supplements worth discussing with your doctor:
Vitamin B12: Deficiency is common after 50 and can mimic dementia symptoms. A simple blood test will tell you where you stand.
Omega-3 fatty acids: Found in fish oil, these support brain cell membranes and reduce inflammation.
Lion’s Mane Mushroom: This one’s fascinating. Preliminary studies suggest it may stimulate nerve growth factor (NGF), which helps with memory and focus.
Rhodiola Rosea: An adaptogen that helps with mental fatigue and stress response.
This was such a comforting and helpful read! I’m always reassured when I see someone acknowledge brain fog as a real thing rather than just brushing it off. I totally relate to the “brain stuffed with cotton” feeling—it’s the worst! I really hate that feeling because sometimes I struggle to even get my words in the right order! Thanks for sharing this—it’s such a relief to know that I’m not alone in this and that there’s so much we can do to clear away the fog. 💛
Sarah, I’m so glad this resonated with you—and thank you for putting words to that cotton-stuffed, tongue-tied experience. It’s not just frustrating, it can feel downright isolating when your thoughts won’t line up the way they used to. But you’re absolutely not alone—and the fact that you’re noticing it, naming it, and looking for tools says a lot about how in tune you are with your body. That awareness is powerful. Keep tuning in, supporting yourself gently, and know that clarity is still very much on the table. 💛
Hi Alison,
It’s funny how when you come across a blog entry like yours, it can answer quite a few questions. One of the biggest things I’ve had to get “back doing” was hydration. While I was in the Army, it wasn’t even a thing to think about. The infantry is the one place where they’ll teach you that there’s no such thing as too much water!
The thing is, when I retired close to 5 years ago (time flies when you’re having fun!), I never thought about it but I slowly started drinking less and less water each day until last year when I was speaking to our family doctor. After my yearly physical, he asked me how my water intake was going? My facial reaction kind of gave it away & I’ve deliberately been drinking each day.
Great reminder that sometimes, it’s the little things that count!
Marc, I couldn’t agree more—it’s amazing how something as simple as water can fall off the radar until our body starts waving red flags. I love that you brought up your Army days! Hydration wasn’t optional there, and yet in “regular life,” it somehow becomes negotiable. Good on you for catching that habit and course-correcting. Sometimes it really is those small, overlooked things—like a full water bottle or a walk outside—that have the biggest impact on how sharp and energized we feel. Here’s to staying hydrated and dialed in! 💧💪
I love all the suggestions you presented here. I am about to go on a 30 day news fast. I will start drinking more water. I already take the vitamins you suggest. I already have a morning routine of meditation and journaling but must pay attention to cleaning up my evening routine. Like I said, the news must stop right before I go to bed. Winding down is as much a practice as how we choose to start the day!! Onward!!
Hey Alison,
This is a really informative and well-written post! The explanation of what causes brain fog and the distinction from more serious conditions is very helpful. I appreciate how you emphasize seeing a doctor first to rule out other issues, that’s important advice that people might overlook.
The six practical steps seem very doable and it’s great that they’re backed by research. The blood sugar connection is particularly interesting, and the sleep advice makes a lot of sense. Thanks for providing such clear, actionable guidance on this topic!
Meredith
Hi Alison – It is hard to admit, but this post was speaking directly to me. It seems like I have brain fog quite often. I’m not that concerned as I attribute my brain fog to focusing on too many things at one time or multitasking or really just trying to go beyond my ability to do practical things. Once I do focus, that brain fog seems to subside. With that said, I truly appreciate the solutions that you suggest in combating this irritating condition. Yep, I need to drink water and watch my diet and consume proper supplements. And yes, I need to sleep. As always, thank you for your practical advice and expertise!