A patient in his 40s sought treatment at a neurology department for brain fog. Apart from memory loss, he also suffered from bloating, hiccups, and itchy skin rashes. A diagnosis revealed that the patient had chronic food allergies and a chronically inflamed gut.

Brain fog may be caused by an imbalance in the body, such as intestinal inflammation affecting the brain through the “gut-brain axis,” Dr. Chen Hui-Hsuan, director of the Department of Neurology and Integrative Medicine Center at Everan Hospital, said during an interview on the “Health 1+1” program on NTD, a sister outlet of The Epoch Times.

When the patient adjusted his diet to regulate his gut, his brain fog improved over time.

Results of Multiple Bodily Imbalances

Brain fog is a catch-all term for feeling mentally slowed, unclear, and unfocused—without a clear, diagnosable neurological cause. It describes a subjective experience of reduced mental sharpness, not a disease in itself.

From a functional medicine perspective, according to Chen, most clinically common cases of brain fog are related to five health imbalances.

Gut Imbalance: The gut and brain form a “gut-brain axis” through the nervous, immune, and endocrine systems. When the gut is irritated by an imbalance in gut bacteria, decreased digestive capacity, or chronic food sensitivities, it can also trigger low-grade inflammation. Inflammatory signals can travel through the body via the bloodstream and interfere with brain function, causing symptoms of brain fog.

Decreased Mitochondrial Function: Mitochondria are known as the “power plants” or “powerhouses” of cells. The brain is a highly energy-intensive organ; once mitochondrial function is impaired, insufficient energy supply can lead to decreased brain efficiency.

Toxin Accumulation: Heavy metals, endocrine disruptors, or mycotoxins can also damage mitochondria, further exacerbating brain fog.

Neurotransmitter Imbalance: An imbalance in the ratio of brain neurotransmitters such as dopamine, serotonin, and acetylcholine can affect brain coordination and lead to brain fog.

Oxidative Stress and Chronic Inflammation: Oxidative stress damages the nervous system, triggering brain inflammation. Meanwhile, under the influence of long-term stress, poor diet, lack of sleep, or chronic diseases, the body is prone to a low-grade but persistent state of chronic inflammation.

Dietary Recommendations

As brain inflammation is a major cause of brain fog, anti-inflammatory measures are crucial for its prevention. Dr. Chang Chia-Ming, chairman of the Taiwan Precision Preventive Medicine Society, shared his dietary recommendations for reversing brain inflammation on NTD’s “Health 1+1” program.

1. Supplement With Anti-Inflammatory and Antioxidant Nutrients

It is recommended to supplement with three nutrients:

1. Omega-3 Fatty Acids: Powerful natural anti-inflammatory agents, mainly found in deep-sea fish, flaxseed, and chia seeds


2. Vitamin D: Prevents osteoporosis, stabilizes immune function, and improves allergy symptoms


3. Vitamin C: Reduces oxidative stress, thereby reducing inflammation

2. Supplement With Probiotics and Prebiotics

Because intestinal inflammation is a significant cause of brain inflammation, it is recommended to eat more prebiotic foods—such as sweet potatoes, bananas, and whole grains—that are rich in dietary fiber and support the growth of beneficial gut bacteria. At the same time, it is advisable to supplement with probiotics such as Lactobacillus and Bifidobacterium. Fermented foods such as cheese and kimchi are also rich in probiotics and are helpful.

3. Avoid Pro-Inflammatory Foods

In addition to consuming beneficial bacteria and dietary fiber, maintaining gut health also requires avoiding high-sugar, high-fat, and ultra-processed foods that harm the gut. Furthermore, some people have intolerances to foods such as gluten and should also avoid them as much as possible.

Medical adjunctive therapies can also be helpful, Chen said. For example, malnourished patients may benefit from oral or intravenous nutritional supplements, which can provide quicker results.

Lifestyle

In terms of lifestyle, Chen suggested improving sleep quality and avoiding using cellphones and computers before bed to reduce blue light interference with sleep. The doctor also recommended exercising brainpower through reading and learning.

Regular exercise also has a brain-boosting effect. Studies show that during exercise, the body secretes various substances that protect the brain such as neurotrophic factors, which help maintain good memory and cognitive function.

Chen also recommended developing stress-relieving habits such as socializing, traveling, and listening to music. For patients with severe brain fog due to high stress, the doctor recommended aromatherapy to regulate the secretion of stress hormones. Studies have shown that inhaling lavender and rosemary essential oils can lower cortisol, thus having an antioxidant effect.

Reducing Heavy Metal Toxicity

The damage to the brain caused by toxins can be a result of the accumulation of heavy metals in the body. According to Chen, this can promote nerve inflammation and damage the blood-brain barrier, exacerbating nervous system damage and making it easier for toxins to enter the brain. Studies have also found that heavy metals can damage mitochondria, leading to insufficient brain energy and even cell death.

To reduce heavy metal intake, Chen said, one should avoid using low-quality cosmetics, minimize consumption of large fish, and check old water pipes, paint, and cookware at home.

Chen also suggested that exercising, drinking water, and eating dietary fiber can help eliminate heavy metals through sweat, urine, and feces. In regard to dietary recommendations, the doctor suggested eating more detoxifying foods such as:

• Garlic, onions, and cruciferous vegetables, which are rich in sulfides and can enhance liver detoxification


• Sweet potatoes, pumpkin, and black fungus, which are rich in dietary fiber and help remove heavy metals from the intestines


• Seaweed, which can help chelate and eliminate heavy metals


• Vitamin C, E, and A supplements, which can enhance antioxidant capacity and reduce inflammation caused by heavy metals.

Are Brain Fog and Dementia Related?

Many patients with brain fog worry about developing dementia. Is there a connection between the two? Chen said brain fog is not dementia, but rather a state of “sub-health”—a transitional state between health and disease—in the brain.

The most common type of dementia is degenerative dementia, a chronic disease that progresses slowly from health to illness, according to Chen.

“The brain doesn’t go overnight from being healthy to dementia,” Chen said. “If zero on the scale represents a healthy state, dementia is between 80 and 100. Brain fog is more like lying within a sub-healthy or sub-disease stage, somewhere between 20 and 80.”