Having trouble remembering things from just one a week ago, ever since you had COVID-19? Or maybe you feel like you can’t concentrate and get tasks done? If so, you’re not alone. According to a 2022 study published inJAMA Network Open, almost half of more than 16,000 participants have reported brain fog or memory loss after being infected with COVID-19. But what exactly is COVID-19-related brain fog, and can food help get rid of it?
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Symptoms of COVID-19 Brain Fog
Brain fog (“cognitive deficits” in the research world) is an umbrella term for many changes that impact one’s thinking, processing, memory, ability to concentrate or executive functioning—skills such as planning, organizing, problem-solving and multitasking. Brain fog is one of the most common side effects for those who’ve had COVID-19, and it seems it’s slow to resolve. So slow, in fact, that when researchers of a 2022 analysis published inThe Lancet Psychiatryreviewed medical records for over 1.25 million people who had previously been infected with COVID-19, many adults still reported some brain fog symptoms two years later.
What Causes COVID-19 Brain Fog?
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Can Diet Help with COVID-19 Brain Fog?
Brain fog is just one of manylong COVID-19 symptoms, a new research area since it wasn’t prompted until 2020, so there’s not much definitive evidence about diet. However, we can combine what is known with current research ondiet’s role in overall brain health, memory and neuroinflammation. And there are lots of similarities:
1. Adopt Anti-Inflammatory Eating Habits
Now’s the time to adopt thebasic principles of an anti-inflammatory diet, the first of which is to focus on nutrient-dense foods and less on ultraprocessed foods. This will help you increase beneficial nutrients and compounds in your diet. Along with this, eat lots ofcolorful fruits and vegetables.
2. Minimize Refined Carbs, Added Sugar and Saturated Fat
While it’s important to focus on anti-inflammatory foods, it’s equally important to minimize your intake of ingredients or components in food that create or aggravate existing inflammation. Regular intake of refined carbohydrates, foods and drinks with added sugars, and animal proteins high in saturated fat may have pro-inflammatory effects and contribute to neuroinflammation. Minimizing foods made with refined grains and added sugars and balancing lean protein foods with someplant-based optionsis beneficial for calming existing inflammation and preventing new inflammation.
3. Consume Probiotic-Rich Foods
While more research is needed to learn how COVID-19 infections impact gut microbes, we do know that 70% to 80% of the immune system is housed in the gut, and the gut-brain axis has a bidirectional relationship where each area can influence the health of the other, per a 2020 article published in theJournal of Neuroinflammation. This means promoting gut health supports brain health. Try to incorporateprobiotic-rich foods and beverageslike kombucha, yogurt, sauerkraut, fermented vegetables, kimchi and miso daily. Don’t worry too much about prebiotics. If you’ve upped your produce intake as suggested above, you’re likely getting plenty of those!
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4. Choose the Right Kind of Fats
According to a 2018 article published in theCurrent Neuropharmacology, fat comprises over 50% of brain matter, so consuming certain dietary fats plays a role in maintaining the brain’s structural integrity and positively benefits overall brain health and cognition.
Extra-virgin olive oil is ideal for everyday use as a healthy source of monounsaturated fatty acids. Olive oil alsocontains polyphenols, including a compound called oleocanthal, that exert anti-inflammatory and antioxidant effects. The other important fats to emphasize areomega-3 fatty acids, specifically DHA and EPA, found in fatty fish like salmon and in plant foods like olive oil, walnuts and chia seeds. Adequate intake of these omega-3s is associated with overall brain health and improved cognition, memory and focus, yet many people get way less than needed.
The Bottom Line
Unfortunately, many people have experienced lingering effects, known as long COVID, after being infected with COVID-19. One of those symptoms is brain fog, which impacts your memory, concentration and more. While more research is needed to identify specific foods that can help with COVID-19 brain fog, well-studied nutrients like vitamin C, polyphenols and omega-3s can help.
A few other things that you might want to consider are to make sure you’re consuming adequatevitamin Dor to ask your health care provider if they advise a supplement, since D has a neuroprotective effect and helps to regulate the immune system. Lastly, don’t overdo it with alcohol and make sure you stay adequately hydrated.
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