A Day in the Life with Brain Fog
Should I consider acupuncture for brain fog? Brain fog is a term that often feels vague and hard to grasp. Let’s try to experience it through the following illustration:
Imagine waking up in the morning after what seemed like a full night’s sleep, but instead of feeling refreshed, you feel tired and disoriented. As you get ready for the day, you find yourself forgetting simple things—like where you placed your keys or the name of a colleague you’ve known for years.
Throughout the day, tasks that used to be easy now seem overwhelming. You read the same paragraph over and over again, but the words just don’t seem to stick. Conversations become a blur, and focusing on work feels like trying to see through a dense fog.
In meetings, your mind drifts, and you struggle to stay present. You feel mentally scattered, with thoughts jumping from one thing to another without any coherence. By the end of the day, you are mentally exhausted but still find it hard to unwind or get a good night’s sleep. Conversely, some days, you might feel an overwhelming sense of lethargy, finding it hard to muster the energy for even the simplest tasks.
This is brain fog—a pervasive sense of cognitive dullness that affects every aspect of your life.
Understanding Brain Fog
Brain fog manifests as an inability to think clearly, with symptoms such as:
- Difficulty concentrating
- Forgetfulness
- Mental fatigue
- Feeling “spaced out” or “cloudy”
- Insomnia or lethargy
Not everyone experiences brain fog in the same way. Symptoms can vary widely among individuals. Chinese Medicine (CM) takes a personalised approach, addressing the unique underlying imbalances in each person.
Medical Approaches to Managing Brain Fog
- Cognitive Behavioral Therapy (CBT): CBT is an evidence-based therapy that helps individuals manage stress and anxiety, which are significant contributors to brain fog. By changing negative thought patterns, CBT can improve mental clarity and focus.
- Exercise: Regular physical activity, including aerobic exercises, has been shown to improve cognitive function and reduce symptoms of brain fog. Exercise increases blood flow to the brain, enhancing its functioning (Smith et al., 2010).
- Sleep Hygiene: Ensuring adequate and quality sleep is crucial for cognitive health. Establishing a regular sleep routine, reducing screen time before bed, and creating a restful sleep environment can significantly reduce brain fog.
Chinese Medicine and Brain Fog
In CM, fog is often viewed as a symptom of underlying imbalances in the body. Several CM syndromes can lead to brain fog, including:
- Qi Deficiency: Characterised by a lack of energy and vitality, leading to fatigue and poor concentration. It often results from chronic stress, poor diet, or overwork.
- Blood Stasis: Poor circulation of blood can lead to inadequate nourishment of the brain, causing mental fog and forgetfulness.
- Phlegm-Dampness Accumulation: Excess phlegm and dampness in the body can obstruct the flow of Qi, leading to heaviness, clouded thinking, and sluggishness.
- Liver Qi Stagnation: Emotional stress can cause the Qi in the liver to stagnate, resulting in irritability, frustration, and cognitive difficulties.
- Heart and Spleen Deficiency: The heart and spleen play crucial roles in cognitive function. Conditions that disturb the heart, such as emotional disturbances or blood deficiency, can lead to brain fog. The spleen’s role in digestion and transformation of nutrients means that its deficiency can lead to a lack of nourishment to the brain, causing cognitive issues.
- Kidney Essence Deficiency: In Chinese medicine, the kidneys store essence, which is vital for brain function. A deficiency in kidney essence can lead to symptoms of brain fog, such as poor memory and lack of clarity.
Chinese Medicine’s 8 Principles and Brain Fog
The Eight Principles offer a framework to understand the complex nature of brain fog:
- Yin and Yang Imbalance: Brain fog can result from an imbalance between Yin (cool, passive) and Yang (hot, active) energies, leading to symptoms such as lethargy or hyperactivity.
- Interior and Exterior: Brain fog may stem from internal factors like emotional stress or external factors like environmental toxins.
- Deficiency and Excess: A deficiency in Qi, blood, or essence can lead to brain fog, while an excess of phlegm, dampness, or stagnation can cause similar symptoms.
- Hot and Cold: Heat symptoms, such as inflammation or irritability, can cause brain fog, whereas cold symptoms might result in sluggishness and poor circulation.
Acupuncture and Brain Fog
Acupuncture, a core component of CM, involves inserting thin needles into specific points on the body to balance the flow of energy (Qi). Scientific studies have shown that acupuncture may improve cognitive function and mental clarity by stimulating the central nervous system, enhancing blood flow to the brain, and promoting the release of endorphins.
Scientific Evidence
- Cognitive Improvement: A systematic review and meta-analysis of randomised controlled trials (RCTs) found that acupuncture may improve cognitive function and reduces symptoms of cognitive impairment (Wang et al., 2012).
- Blood Flow and Neural Activity: Research indicates that acupuncture may increase cerebral blood flow, which is crucial for mental clarity and focus. Enhanced blood flow nourishes brain tissues and promotes better neural activity.
- Stress and Anxiety Reduction: Acupuncture has been shown to reduce stress and anxiety, which are major contributors to brain fog. A study by Karst et al. (2007) demonstrated that acupuncture may decrease anxiety levels, leading to improved mental clarity and cognitive function.
- Muscle Relaxation and Mental Clarity: An RCT by Zhao et al. (2019) found that acupuncture may help relax muscles and improves mental clarity by reducing tension and promoting relaxation throughout the body.
Key Acupuncture Points for Brain Fog
- Baihui (GV20): Located at the top of the head, this point is believed to promote mental clarity and focus.
- Yintang: Situated between the eyebrows, this point is used to alleviate stress and improve concentration.
- Neiguan (PC6): Found on the inner wrist, it helps calm the mind and improve cognitive function.
For more information and to schedule an appointment, visit Acupuncture Medicine South Melbourne.
References
- Karst, M., Winterhalter, M., Münte, S., Francki, B., Hondronikos, A., Eckardt, A., Hoy, L., Buhck, H., Bernateck, M., & Fink, M. (2007). Auricular acupuncture for dental anxiety: A randomised controlled trial. Anesthesia & Analgesia, 104(2), 295-300. https://doi.org/10.1213/01.ane.0000242531.12722.fd
- Smith, P. J., Blumenthal, J. A., Hoffman, B. M., Cooper, H., Strauman, T. A., Welsh-Bohmer, K., … & Sherwood, A. (2010). Aerobic exercise and neurocognitive performance: a meta-analytic review of randomised controlled trials. Psychosomatic Medicine, 72(3), 239-252. https://doi.org/10.1097/PSY.0b013e3181d14633
- Wang, Z., Nie, B., Li, D., Zhao, Z., Han, Y., Song, H., Xu, J., Shan, B., Lu, J., & Li, K. (2012). Effect of acupuncture in mild cognitive impairment and Alzheimer disease: a functional MRI study. PloS one, 7(8), e42730. https://doi.org/10.1371/journal.pone.0042730
- Zhao, L., Chen, J., Li, Y., Sun, X., Chang, X., Zheng, H., & Lao, L. (2019). The long-term effect of acupuncture for migraine prophylaxis: a randomised clinical trial. JAMA Internal Medicine, 177(4), 508-515. DOI: 10.1001/jamainternmed.2016.9378