Maintaining Cognitive Health
How can we best maintain cognitive health? This issue presents a complex question with no simple answer. “Where words fail, music speaks.” This quote, attributed to Hans Christian Andersen, suggests that music can convey emotions that words alone cannot. The song “Grandpa (Tell Me ‘Bout the Good Old Days)” inspired me to reflect on cognitive health.
In our busy lives, it’s easy to overlook the wisdom of our elders. One of the best ways to connect with our past is by listening to stories from our parents or grandparents. They often possess valuable lessons and memories that can teach us about resilience, relationships, and the importance of mental health. Engaging in conversations with them helps preserve their stories while enhancing our cognitive health. Sharing experiences from the “good old days” can foster connection, spark joy, and even improve memory for both generations. Let’s cherish these moments and learn from the rich histories of our loved ones!
Where words fail, music speaks.
Hans Christian Andersen
At My28Days.org, we specialize in conditions such as Primary Ovarian Insufficiency (POI), which causes a deficiency in the essential human estrogen 17-beta estradiol. This hormone plays a crucial role in brain health, affecting learning and memory through estrogen receptors (ERs) like ERα and ERβ. Changes in these receptors, especially during estradiol deficiency, aging, and menopause, can impact cognitive function. Research shows estradiol helps promote communication between brain cells and supports memory formation. Additionally, a recent study highlighted the increasing prevalence of “brain fog,” a condition characterized by confusion and lack of mental clarity, particularly among older adults and those with long COVID. Understanding these connections is essential for addressing cognitive health and improving daily functioning for those affected. However, it is necessary to be aware of the complexities involved and not jump to conclusions about the role of estradiol deficiency in any one clinical situation.
Understanding Cognitive Overload
Our brains are incredible organs responsible for everything from regulating our vital functions to creating cherished memories. However, in today’s fast-paced world, many of us experience cognitive overload—when the amount of information we encounter becomes too much for our brains to process effectively.
With endless information on social media, the internet, and TV, it’s easier than ever to feel overwhelmed. This overload can lead to frustration, detachment, or even paralysis in decision-making. Recognizing how external information and our internal perceptions contribute to this cognitive strain is crucial.
You may notice symptoms of cognitive overload, such as anger if your beliefs are challenged, passivity in decision-making, where you follow others instead of forming your own opinions, or a desire to understand more clearly by seeking information from trusted sources.
Listening to your body is essential. Signs like increased stress or fatigue can indicate that it’s time to take a step back. If you find daily tasks like reading the news daunting, consider alternative ways to stay informed that suit your learning style.
To combat cognitive overload:
- Rely on trusted sources to filter information.
- Keep a journal to jot down overwhelming thoughts.
- Consult reliable websites and your healthcare team for guidance.
Adopting a calm and inquisitive approach to processing information can enhance your ability to manage stress. If cognitive overload impacts your quality of life, discussing your feelings with someone may be helpful. Prioritize your mental well-being; remember, it’s okay to take a break!
Understanding Brain Fog: Causes, Symptoms, and Solutions
Have you ever felt that your mind is enveloped in a thick fog, making it challenging to think, concentrate, or remember simple things? If so, you’re not alone! Brain fog is a term we use to describe various cognitive issues that can cloud our thinking. It can turn even the simplest tasks—like engaging in a conversation or following a set of instructions—into a challenge.
So, what does brain fog feel like? While everyone’s experience can vary, there are some common threads. You may find it difficult to concentrate, feel mentally drained, or forget what you were talking about. Some individuals report a slowdown in their reactions or struggle to articulate their thoughts. It can be frustrating when your brain doesn’t function as expected.
The causes of brain fog can vary. A major contributor is a lack of sleep. Insufficient restful sleep negatively affects cognitive functions. Other causes include autoimmune disorders, hormonal changes, mental health issues like anxiety and depression, and everyday stressors. Poor nutrition can also contribute, as can certain medications. In some cases, individuals experience brain fog as a lingering symptom after an infection, such as COVID-19 or the effects of chemotherapy.
Managing Brain Fog
So, how do we manage and treat brain fog? It’s important to remember that there is no universal solution; what works for one person might not work for another. However, several strategies that healthcare providers often suggest can improve cognitive function. Prioritizing sleep and maintaining a nutrient-rich healthy diet are essential. Regular physical activity can also help clear the fog, as can taking breaks during tasks to give your brain a rest.
Keeping a journal is a valuable tool; it helps you track important information and may reduce some forgetfulness. If these lifestyle changes don’t fully resolve the issue, it might be worth discussing with your healthcare provider. They may recommend specific therapies, such as cognitive behavioral therapy, or prescribe medications to address underlying issues.
When should you seek help? If brain fog is significantly disrupting your daily life—such as causing you to forget important appointments or struggle to focus—it’s time to consult a professional. A healthcare provider can help you identify the root causes and recommend personalized treatment options.
Living with brain fog can feel much like waiting for a slow-loading webpage to completely load; it’s frustrating and can leave you feeling stuck. The good news is that with the right support and strategies, you can work towards regaining your mental clarity and improving your quality of life. If you’re experiencing symptoms of brain fog, don’t hesitate to seek guidance and support—you deserve to feel your best!
Here are links for more information about this topic.
Mayo Clinic: Cognitive overload: When processing information becomes a problem
The Cleveland Clinic: Brain Fog
Frontiers in Neuroscience: Subjective brain fog: a four-dimensional characterization in 25,796 participants
Frontiers in Endocrinology: Expression and function of estrogen receptors and estrogen-related receptors in the brain and their association with Alzheimer’s disease
Take care and be well,
Dr. Lawrence M. Nelson, MD, MBA
Director, My 28 Days® Initiative
President, Mary Elizabeth Conover Foundation, Inc.
