Bhagyashree shares 3 signs you’re experiencing brain fog in your 40s: ‘If you enter a room and forget…’

What is brain fog?

According to Dr Parth Nagda, consultant psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, brain fog refers to a temporary state that leaves someone dull, sluggish, forgetful and causes difficulty in focusing on tasks.

Sleep disruptions caused by irregular schedules, late nights, or early mornings can disturb your natural internal clock, leading to slowed cognitive functions. Stress and anxiety from planning events, shopping, and attending social gatherings can significantly reduce concentration.

“Changes in diet, such as consuming sugary foods and alcoholic beverages, can drain your energy and impair focus. Social overload from excessive interactions may leave you feeling mentally exhausted, while digital overwhelm—juggling social media and real-life connections—adds further pressure to your mental state,” he added.

Dr Keni Ravish Rajiv, Senior Consultant – Neurology and Head of Epilepsy Services, Aster CMI Hospital, Bengaluru, told indianexpress.com that many in their 40s experience brain fog, characterised by a feeling of mental confusion, forgetfulness, and lack of focus. This often happens due to hormonal changes, stress, lack of sleep, and poor lifestyle habits.

“As people enter their 40s, changes in levels of hormones, such as estrogen, progesterone, and testosterone, start. These hormones play a key role in brain function, and their drop can affect memory and concentration,” he clarified.

According to him, some common causes are poor sleep, multitasking, unhealthy diet, dehydration, and not getting enough physical activity. High stress from work or family responsibilities can also damage the brain, making it harder to think clearly.

Omega-3 is great for regulating hormonal health (Source: Freepik)

How can you keep brain fog in check?

To reduce brain fog, Dr Rajiv recommended improving the sleep cycle. “Aim for 7–8 hours of quality sleep every night. A regular sleep timing helps the brain to rest and reset. Eating a balanced diet with plenty of fruits, vegetables, whole grains, and healthy fats also boosts brain health. Avoiding excess sugar, alcohol, and junk food can also make a big difference,” he said.

The expert also suggested that staying physically active, even with a daily walk, can improve blood flow to the brain and sharpen thinking. Taking short breaks during work, limiting screen time, and practising mindfulness or meditation can also clear the mind. Drinking enough water is essential, too, as dehydration can worsen brain fog.

Finally, managing stress through hobbies, relaxation techniques, or talking to someone can support better focus and memory. If the fog continues or worsens, speaking with a doctor to rule out underlying conditions like thyroid issues or vitamin deficiencies is good.