In a world where too many things happen too fast, brain fog is a rising issue. People experiencing brain fog often report difficulty concentrating, forgetfulness, and a general sense of mental fatigue. It can feel like trying to think through a thick cloud, where thoughts are slow and fuzzy, making it hard to focus or process information.
KHAMSA reached out to Ann Marie McQueen, the founder of the global digital media platform, Hotflash inc. She provides evidence, expert and experienced-based information, context and strategy for more than 50,000 people going through perimenopause, menopause and midlife. We asked her our questions on brain fog and dementia, and she provided us with some insightful answers.
١. What is brain fog, and how does it typically manifest?
Brain fog is a catch-all term used to describe a constellation of symptoms. It can mean feeling less sharp than normal, having trouble thinking or forming ideas or retrieving words. It can be feeling mentally tired, vague and being unable to concentrate.
We get brain fog for a variety of reasons: when we are sick and recovering, for example. Poor gut health is a major culprit, and healing your gut is a great way to tackle any issues with your brain. Poor sleep, autoimmune conditions, metabolic dysfunction, including insulin resistance and pre-diabetes, as well as actual diabetes, are all culprits. Chronic stress can cause brain fog too. It’s definitely a symptom of perimenopause, due to hormonal changes. Problems with your mental health can also present as brain fog, when you have anxiety and depression. People with ADHD also struggle with it. One reason we get brain fog that not many people talk about is the unreal amount of ‘task switching’ we do. We were never meant to watch 25 videos in a row, or flip between email windows, social media and other apps on our phone, so quickly.
٢. What are the key differences between brain fog and the early signs of dementia?
Brain fog is more like slow or cloudy thinking. Brain fog can impact our ability to function in the moment, but early onset dementia causes much bigger problems. I once interviewed a neuroscientist who explained it this way: brain fog is when you forget where you put your keys; early onset dementia is when your keys are in your hand, but you don’t remember what they are for.
٣. What are some of the approaches or tools that healthcare professionals use to indicate differences between brain fog and dementia?
A medical professional should be able to determine whether a complaint of brain fog might be something more serious. A dementia diagnosis can involve a combination of tests, including brain scans, bloodwork and a series of cognitive and neurological assessments.
٤. How do you know you have brain fog, and what can you do about it?
If you find yourself thinking that your brain isn’t working very well, you probably have brain fog. It’s important to make sure you aren’t eating a lot of sugar and processed food, that you are managing stress, and that you are getting good, restful sleep. You can’t be on screens all the time and not feel it in your brain.
There is a lot of research about the importance of nature, of getting daily healing sunlight and being outside on the ground. Not so easy to do in the Middle East in the summer, but we need to try early morning and at sunset. You will notice a difference in your sleep and your brainpower if you do. Pay attention to your digestion, and the link between any issues and how you feel in your mind.
Finally, movement is very good for your brain – now and in the long-term. And all the things I have mentioned will help prevent dementia. In its 2024 report, the Lancet Commission on dementia lists 14 risk factors. Poor metabolic health, physical inactivity, smoking, obesity and social isolation are among them.
٥. Since launching Hotflash inc, how have you seen the conversation about brain fog evolve globally?
Well, there is a brain fog emoji now, I think that is a pretty good sign that it’s a concern for all of us! Everyone is talking about brain fog now, from Gen Z to Gen X. And a lot of people are scared that means they have dementia, but one does not automatically lead to the other. This confusion happens all the time with perimenopause and menopause.
The truth is much more nuanced. Women do go through a restructuring of their brains during menopause due to the reduction in estrogen, but it’s temporary. The American neuroscientist Louann Brizendine talks about this in her book, and the clue is in the title: The Upgrade. Women outnumber men who have it by about two-thirds of cases, according to US and European data. So while tempting to focus blame on reductions in estrogen, there are dozens of other reasons why people get dementia. And when you look at those reasons, you can see why women might be more vulnerable. A new study in the Journal of the American Geriatric Society, for example, found that people with new and chronic anxiety were three times more likely to develop dementia. Depression, social isolation, air pollution, trauma, medication side effects, thyroid disease, chronic dieting, weak muscles and bones – these are all documented factors.
٦. What role do you believe media and digital platforms like yours play in shaping this dialogue?
I think we have a responsibility to make sure we cover it comprehensively. According to research published in The Lancet Public Health in 2022, cases of Alzheimer’s Disease and dementia are set to rise dramatically across the Middle East in the coming years, including in the UAE. Diabetes is a big issue here, and some people even call dementia ‘Type 3 diabetes’ as so many people who develop it had diabetes first. We need people to start reducing their risk down the road by changing their lifestyle now. We need them to recognize that certain health problems are an on-ramp to future diseases.
