Welcome to Health Resource Digest. One of our newest projects is looking at brain health. Marilyn Abramson has just written an amazing article talking about the basics of why people get brain fog post covid, and some really simple strategies that they can do to improve how their brain functions as they recover and try to get back to work and normal activities.
In our article, Marilyn talks about the role of inflammation in the brain and how the changes induced by Covid can actually reduce the blood flow that our brain needs to function. And so these two components can really be a major part of the brain fog that people experience post-Covid. Now, some people experience very mild brain fog and it results very quickly, but other people are impacted for months and sometimes even longer than that. As we're now finding following people farther out from their Covid infections, this can really impact their ability, not just in their daily activity, but in their work.
So one of the things I like about this article is that Marilyn has given some really simple tools that can be very effective in learning how to manage your brain, how to work with your brain, the way it is functioning as a result of Covid-19 infections, to help you be better organized and more focused. Not having to wait for this to resolve using other health strategies. So I like it because it really helps people in the moment, uh, as they're doing other strategies to try and improve what's going on in their brain.
Written by: Marilyn Abrahamson, MA,CCC-SLP - CBHC
For some, Post-Covid brain fog can cause everyday cognitive tasks to be more difficult, causing the thought of returning to work to become daunting. Among the many symptoms of Long Covid, one study suggests that up to 80% of Covid-19 survivors suffer from neuropsychological symptoms such as memory impairment, attention deficit, executive dysfunction, difficulty with word finding, multitasking, and impaired visual/spatial skills. These are skills people need to properly perform their jobs, and without these skills, people can become overwhelmed by the smallest tasks.
Another study specifically measured the effects of brain fog on quality of life (QoL) at work. It showed that QoL at work was reduced for over 75% of study participants continuing to experience brain fog symptoms. There were many symptoms included under the umbrella term brain fog, however, in this study, memory problems and difficulty with multitasking had the most significant impact on QoL at work.
With this in mind, many employers are now being asked to help by making accommodations that include delaying deadlines, allowing more flexible work schedules, and reducing workloads.
HOW AND WHY COVID-19 CAUSES BRAIN FOG SYMPTOMS
Researchers have discovered multiple causes of persistent neurocognitive symptoms after having Covid-19. Three of the most common are as follows:
● NEUROINFLAMMATION: Increased levels of inflammatory cytokines (molecules produced by the immune system that help the body fight infection) have been found within the brain for weeks after a bout with Covid-19. When the immune system becomes uncontrolled, it can cause increased inflammation in the brain, resulting in poor communication between the brain cells and nerve pathways, causing the brain to feel foggy and slow.
● REDUCED OXYGEN AND BLOOD FLOW TO THE BRAIN: Covid-19 is primarily a respiratory virus and can cause hypoxia (reduced levels of oxygen) in some patients. This reduction of oxygen and blood flow to the brain can result in a metabolic disturbance, disrupting the connection between brain cells and the blood vessels that supply them with nourishment. Imaging studies showed the same metabolic changes in both the brains of patients who had suffered from hypoxia as well as those with Long Covid brain fog symptoms. Notably, this is also a similar mechanism for lingering cognitive symptoms after traumatic brain injury.
● DISTRACTION CAUSED BY THE PRESENCE OF OTHER LINGERING SYMPTOMS: This is not exclusive to Covid-19, but the symptoms of brain fog can be partially attributed to associated symptoms such as acute or long-standing bouts with headaches, fatigue, and body aches. The presence of any type of physical discomfort or emotional upset can make cognitive tasks more difficult due to distraction, causing the lack of attention, focus and concentration.
HOW TO COPE WITH SYMPTOMS
If brain fog symptoms are significantly affecting work performance, deep cognitive testing can be performed by a neuropsychologist (SLP). Evaluation and treatment for cognitive symptoms can also be offered by a speech-language pathologist. Treatment by an SLP will likely include brain exercises as well as instruction in compensatory strategies for memory and attention. There are also brain-healthy habits people can engage in on their own.
● Exercise is key. Both aerobic exercise and strength training are important for brain health.
● Puzzles or brain training apps like Brain HQ can be helpful.
● Try to get 7-8 hours of good quality sleep each night.
● Eat a brain healthy diet high in monounsaturated fats, plant protein, whole grains, and seafood.
● Stay connected with others and socialize often.
● Try mindfulness and meditation to help reduce stress and improve focused attention.
● Learning and using both internal and external memory strategies. There are strategies for name recall, remembering lists and reminders, organizational systems and calendar management. These are compensatory strategies that help people work around the part of their brains that are not working as well as they did before.
● Pacing oneself. If fatigue sets in, it can cause more fogginess. Taking a break is the best way to reset and recharge.
● Aside from seeing their personal physician, consulting a mental health professional is crucial if a person is experiencing mood changes or depression.
