Brain fog is one of the most common symptoms of primary biliary cholangitis (PBC)–one I continue to deal with first-hand. There are many conditions that cause brain fog, and though I suffer from a few, I believe PBC plays a huge role.
There are many different causes of brain fog, including hormonal imbalances, certain deficiencies, neuro-divergent conditions, stress and of course, autoimmune diseases. Being a middle-aged woman, there are likely several factors that play a role in this particular symptom for me.
Learn more about PBC signs and symptoms
How brain fog affects my daily life
Brain fog is a term that encompasses several different symptoms. I often have difficulty paying attention and am easily distracted. Most days, I am forgetful, and my short-term memory sometimes seems affected, causing me to be disorganized and unable to stay on-task.
My reaction times have also been affected, not only mentally but physically as well. When someone speaks to me, sometimes it seems like my brain takes an extra few seconds to process their words and send a signal to my mouth to spit out my response.
I also stumble on my words, often mixing them up or not being able to find the proper one I want to use. It can be embarrassing and frustrating, because I’m well aware of my cognitive ability–but sometimes, it seems my brain isn’t.
Tips for managing brain fog
Over the years, there are certain coping mechanisms I have put into action to manage brain fog.
Set a routine and stick to it
The first thing I try to do is get a good night’s sleep every single night.. For me, this means using my CPAP machine and keeping a pretty regular schedule–my body feels better when I stick to my routine.
Eat well and move your body
I know how important exercise and movement is for your body and brain, so I try to incorporate even small movements and stretches when I can’t do much else. I like to include friends and family in my exercise, whether it’s taking a walk along the river, a hike in the mountains or a swim in our local lake. Exercising doesn’t seem like such a chore when I get to include the ones I love.
I also try to eat a healthy, balanced diet. I’m constantly trying to avoid processed foods and eat raw, whole foods when possible. I’ve even taken up growing a few of my own vegetables with great success!
Take the right supplements
Along with monitoring my diet, I take supplements due to my low vitamin D and low iron. Both of these deficiencies can also contribute to brain fog, and even though I’m taking supplements, I’m not certain that my levels are stable yet.
Exercise your brain
I also like to play sudoku and crossword puzzles to keep my brain sharp. Sometimes, I play trivia too. My favorite way to combat my brain fog is by being as organized as I can. I keep notes, lists and calendars, along with detailed schedules for everyone in my household. I use paper and digital varieties, and I update these daily.
I have no way of being sure what is working and what isn’t, but combined efforts have proven to be beneficial. Living with PBC forces you to evaluate every aspect of your life and all the choices you make. I’m constantly trying to be a healthier version of myself to combat my symptoms, manage my health and slow the progression.
Brain fog is just one of the symptoms I suffer with, and giving myself the tools to fight against it makes me feel a little more in control.
