Brain Fog – It’s a thing – Turmeric Australia

Quick Answer: Brain fog is a feeling of forgetfulness, poor focus and mental sluggishness. Common causes include stress, poor sleep, hormonal changes, low vitamin B12 or iron, dehydration and some medical conditions. Regular exercise that raises your heart rate, mentally challenging hobbies, social connection, good sleep and a balanced diet all help. See your GP if brain fog is persistent or worsening.

Have you become a bit of a couch potato lately? Have you found that your brain is a bit foggy and not thinking properly? No – you are not going crazy. You probably just need to turn off Netflix for a bit and exercise your brain. Brain fog is a real thing. We have all experienced walking into another room and forgetting what we went in there for. Plenty of people will recount stories of driving down the road and forgetting where they are going. If you are experiencing age-related brain fog, then you may need to exercise your brain to protect your memory and thinking capabilities.

What Causes Brain Fog?

Stress. According to the NASD, 90% of ailments are caused by stress, so it's not surprising to see stress at the top of our list.
Poor quality sleep
Changes to progesterone and oestrogen levels
Diet. In particular, a lack of vitamin B12
Medical conditions associated with inflammation, fatigue, or changes in blood glucose levels

Other conditions that may contribute to experiencing brain fog include: anaemia, depression, diabetes, Sjögren syndrome, migraines, Alzheimer's disease, hypothyroidism, autoimmune diseases such as lupus, arthritis and multiple sclerosis, and dehydration.

Good to know: brain fog is very common during perimenopause and menopause, as fluctuating oestrogen affects memory and concentration. It's also a frequently reported symptom after viral illnesses, including long COVID. Some medications, such as antihistamines, sleeping tablets and some pain relievers, can also leave you feeling foggy. For more on how hormones affect the female brain, read Female Brain Health 101 on our sister site, Nature's Help.

Woman experiencing brain fog, struggling to focus and remember

How Exercise Clears Brain Fog

Researchers at the University of British Columbia discovered that regular exercise boosts the size of the hippocampus. What governs this part of the brain? Verbal memory and learning. The prefrontal cortex has a greater volume in people who exercise compared with people who don't.

The preference is for exercise that gets the heart pumping and increases your heart rate. Increased breathing pumps more oxygen into the bloodstream, and as blood flows to the brain, it gives your brain more oxygen and nutrients. Dopamine and endorphins are released into the brain. You could say this is the body's 'happy pill' that relieves stress. Serotonin and norepinephrine are neurotransmitters released when exercising — also boosting your disposition. Mood and sleep are improved with exercise, which indirectly reduces anxiety. The neurological benefits are clear and significant.

If you don't like the social interaction of club sports, that's OK. You may prefer the solitude of the gym. Exercise just means moving your body parts. Something as simple as tai chi or yoga may suit you. Tai chi has all-encompassing movements that significantly enhance cognition.

How much to aim for: Australia's physical activity guidelines recommend adults do 150–300 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening activities on at least two days. Even a 10-minute brisk walk can sharpen focus for the hours that follow.

Older adults exercising outdoors to boost brain health and clear brain fog

Why Brain Health Matters as We Age

Currently, about 40 million people around the globe have dementia, and estimates by 2050 record that as many as 115 million people will have dementia worldwide. Do take these figures lightly, as extrapolated computer models are known to be so very wrong in many circumstances. Let's just say that a substantial increase in numbers is predicted. How has this come about?

Updated figures: the World Health Organization now estimates more than 55 million people live with dementia worldwide, with nearly 10 million new cases each year. The 2024 Lancet Commission on dementia found that around 45% of cases may be linked to 14 modifiable risk factors — including physical inactivity, high blood pressure, hearing loss, social isolation and smoking — which is why the habits in this article matter so much.

With the advent of cars, trains and planes, it is universally accepted that mankind has got lazier than our ancestors and we now live a sedentary lifestyle. In the 21st century, we have the digital technological revolution. Screen time can be as high as 4–5 hours daily, and humans have become an unfit, inactive and overweight society. It is our brains that are paying the price for this inertia.

As the baby boomers age into retirement years, more and more studies are being conducted on the elderly. In 2020, a promising study was released showing that after exercise a liver protein was released into the blood and may be responsible for improved cognitive function. It is thought this may even promote the growth of new neurons in the brain.

Start by walking to get your heart pumping. Regarded as a realistic and accessible exercise, it is a good starting point. Studies recommend walking briskly for 1 hour, twice a week. I played competitive sport for 40 years of my life and the very thought of walking bores me to death. Working out in a gym also bores me senseless. I just can't get my brain interacting with this sort of exercise. No size fits all – right? Whatever motivates you though, commit to it, because that exercise is like medicine to your body. Keeping an active mind means our thinking skills decline less.

However, as we age our limitations increase. The knees may not work as well as they used to. So, what do you replace this with to keep your brain boosted? Nutrients matter too — for example, read The Role of Vitamin D3 and K2 in Cognitive Decline and Dementia on Nature's Help.

10 Brain-Boosting Activities to Try

Maybe a few tips will stimulate you:

Play cards with the grandkids. I personally love '500'.
Join a bridge club. Not only are you thinking about what your partner has in their hand, but it will become a social event to look forward to.
Learn a new language for mental sharpness. The internet and apps on your mobile phone can help here.
Crossword puzzles make you word literate. Dementia trials at the University of Exeter Medical School discovered that this produced better brain function in later life.
Sudoku puzzles will appeal to the numbers side of your mind. You will fare better on memory and cognitive tests.
Gardening. Nothing better than raking leaves or digging the soil to pump the blood.
Art and craft clubs will teach you everything from knitting to lace making.
Dancing and singing to music — this will stretch the creative particles in your mind.
Volunteer to help a charity. I'm sure administration skills will tax your brain.
And my absolute favourite, especially when rain pelts the roof — curl up in bed with a book. Not just an ordinary novel though. Read biographies, history, conspiracy theories and politics. Then you have subjects to teach and debate with the kids and grandkids.

The secret ingredient is novelty: the brain benefits most from activities that are genuinely new and a little challenging. Once a puzzle becomes easy, switch it up — try a harder level, a new game or a completely different hobby. Activities that combine thinking, movement and social connection, like dancing or bridge, tick several boxes at once.

Playing cards and puzzles as brain-boosting activities to beat brain fog

Turmeric for Brain Health

Studies have shown that turmeric has brain-protective properties, reduces inflammation and promotes antioxidant defence. It also regulates neurotransmitters and vital protein levels that support brain health. Turmeric may ease anxiety and stress as well as improve the efficiency of some antidepressants, ease the effects of sleep deprivation, and protect cognition and memory.

Turmeric studies have been linked to increased brain function and neuron activity
It can help combat brain fog by combating oxidative stress
Turmeric can stimulate brain cells to create proteins such as brain-derived neurotrophic factor
Scientists believe that curcumin, the active ingredient in turmeric, can improve cognitive function

What the research shows: in an 18-month trial, adults aged 50–90 without dementia who took a highly absorbable form of curcumin had improvements in memory and attention compared with placebo. Standard curcumin is poorly absorbed, so take turmeric with black pepper and a meal containing healthy fat. If you take antidepressants or other medication, talk to your doctor before starting turmeric supplements.

Last and by no means least, there is the seduction of coconut oil and the debate on 'oiling' the brain tissues to keep them in prime condition. Food to feed the brain is a whole separate blog on its own. Enjoy your day!

When to See a Doctor

Occasional forgetfulness is normal. See your GP if brain fog:

Lasts more than a few weeks or keeps getting worse
Affects your work, driving, finances or daily tasks
Comes with fatigue, weight changes, low mood or feeling cold all the time
Is noticed by family or friends, or you're getting lost in familiar places

Simple blood tests can check for common, treatable causes such as low iron, low vitamin B12, thyroid problems and blood sugar issues.

Where Turmeric Australia Fits In

Turmeric is one of the most researched plants in the world. Our Organic Turmeric Capsules are an easy way to include turmeric in your daily routine, alongside regular exercise, good sleep, a balanced diet and keeping your mind active. Take them with a meal containing a little healthy fat.

Shop Organic Turmeric Capsules →

FAQs

What is brain fog?

Brain fog isn't a medical diagnosis but a description of symptoms such as forgetfulness, poor concentration, slow thinking and mental fatigue. It's usually linked to an underlying cause like stress, poor sleep, hormonal changes or a nutrient deficiency.

What are the most common causes of brain fog?

Common causes include stress, poor sleep, hormonal changes such as perimenopause, low vitamin B12 or iron, dehydration, some medications, and conditions like thyroid problems, depression and diabetes.

How do I get rid of brain fog quickly?

A brisk 10–20 minute walk, a glass of water, a balanced meal and stepping away from screens can all help in the short term. For lasting improvement, focus on regular sleep, daily exercise and managing stress.

Does exercise help brain fog?

Yes. Exercise that raises your heart rate increases blood flow and oxygen to the brain, and regular aerobic exercise has been linked to a larger hippocampus — the part of the brain involved in memory and learning.

Can menopause cause brain fog?

Yes. Fluctuating oestrogen during perimenopause and menopause commonly affects memory, word-finding and concentration. For most women it improves after menopause, but talk to your GP if it's affecting your daily life.

Can turmeric help with brain fog?

Turmeric's key compound, curcumin, has antioxidant and anti-inflammatory properties, and one 18-month trial found a highly absorbable curcumin improved memory and attention in healthy older adults. It works best alongside exercise, sleep and a healthy diet.

When should I worry about brain fog?

See your GP if brain fog lasts more than a few weeks, is getting worse, affects daily tasks like driving or managing money, or if family members notice changes in your memory.

Our Simple Recommendation

Treat brain fog as a signal, not a life sentence. Get your heart rate up most days, protect 7–9 hours of sleep, drink enough water, and pick one genuinely new mental challenge to work on this month — ideally with other people. Add turmeric with black pepper to your daily routine, and see your GP for a simple blood test if the fog doesn't lift within a few weeks.

Shop Organic Turmeric Capsules →

References

About the Author: This article was written by Kirsty Strowger, Founder of Turmeric Australia and Nature's Help — two of Australia's most trusted natural health e-commerce brands. With over 20 years of experience in the health and wellness industry, Kirsty has become a recognised authority in natural health education, product development, and women's wellness. For more than a decade, Kirsty has been writing evidence-based articles that empower Australians to take charge of their health naturally. Her passion for creating high-quality, science-backed supplements has helped thousands of Australians improve their wellbeing — the natural way.

Disclaimer: This information is provided for general educational purposes only and does not constitute medical advice, diagnosis or treatment. Persistent brain fog can be a sign of an underlying medical condition, so see your GP if symptoms last more than a few weeks or are getting worse. Turmeric supplements may interact with antidepressants, blood thinners and diabetes medication, and may not be suitable during pregnancy or for people with gallbladder conditions. Always consult a qualified healthcare professional before starting a new supplement.

Brain Fog – It’s a thing

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