Navigating Brain Fog with Arthritis
Imagine struggling to get out of bed on a Monday morning. You’re running late, so you forget to take your medications. You arrive at work, open your email and re-read the same sentence several times. You can’t focus or pick up where you left off on Friday. You feel groggy and exhausted. It makes working and remembering simple tasks challenging.
This is brain fog, and it’s not something most people associate with arthritis. Yet, many people with inflammatory arthritis struggle with cognitive impairment or difficulties with memory and thinking.
What Does Cognitive Dysfunction Involve?
Cognitive dysfunction, also referred to as neuroinflammation, is caused by inflammation in the nervous system. It includes a range of impairments, such as difficulty with memory, attention, concentration, and problem-solving. For people with chronic autoimmune rheumatic diseases (such as rheumatoid arthritis, systemic lupus erythematosus, systemic sclerosis and more), maintaining cognitive function is essential for disease management and daily life.
After all, arthritis can feel like a full-time job – one that becomes increasingly difficult when brain fog is added to the equation. From forgetting medications and important medical appointments to making mistakes at work, and struggling to care for children, cognitive dysfunction can be very disruptive.
Even people who have osteoarthritis, a non-autoimmune form of arthritis, can experience brain fog due to chronic pain.
Causes of Cognitive Dysfunction in Arthritis
Several factors contribute to cognitive dysfunction in people living with different types of arthritis:
- Chronic Inflammation: When arthritis symptoms worsen, cognitive issues tend to intensify. The body’s heightened immune response during flares can exacerbate inflammation, leading to increased brain fog.
- Chronic Pain: Constant pain can drain mental resources, making it difficult to concentrate and remember information. The brain’s focus on pain signals can detract from cognitive tasks.
- Anxiety and Depression: People living with all types of arthritis are at an increased risk for mental health issues, such as anxiety and depression, which can impair cognitive processes and overall mental sharpness.
- Stress and Fatigue: Chronic pain can cause stress and fatigue, which negatively affect cognitive processes. Stress can lead to anxiety and depression, which further exacerbate cognitive dysfunction.
- Medication Side Effects: Pain management often involves medications that can have side effects, including cognitive impairment. Some pain medications may cause drowsiness, confusion, or memory issues.
- Sleep Disturbances: Arthritis pain often disrupts sleep, leading to fatigue and diminished cognitive function. Poor sleep quality can impair memory and attention.
Impact on Daily Life
Brain fog can profoundly impact many aspects of a person’s life:
- Memory Issues: Forgetting names, appointments, and plans, which can affect personal and professional relationships.
- Concentration Difficulties: Challenges in focusing on tasks, reading, or following conversations.
- Decision-Making: Indecisiveness and problem-solving difficulties can hinder effective decision-making in everyday situations.
- Mental Fatigue: General mental exhaustion can reduce productivity and engagement in activities.
Managing Brain Fog
Managing cognitive dysfunction in arthritis requires a comprehensive strategy – including medical and lifestyle interventions – and help from a person’s care team:
- Controlling Inflammation: Effective management of systemic inflammation through medication and lifestyle changes is crucial. Disease-modifying antirheumatic drugs (DMARDs) and biologics can help reduce inflammation and its cognitive effects.
- Pain Management: Addressing chronic pain through medications, physical therapy, and alternative therapies, like acupuncture, can improve cognitive function.
- Mental Health Support: Psychological support, including therapy and counselling, can assist with managing depression and anxiety and their impact on cognition.
- Mindfulness and Relaxation: Practice mindfulness, meditation, or deep breathing exercises to reduce stress and improve mental clarity.
- Cognitive Therapies: Tailored cognitive rehabilitation and brain-training exercises can improve mental skills and help individuals compensate for deficits.
- Sleep Well: Ensure you get adequate and restful sleep, as poor sleep can exacerbate cognitive issues and arthritis symptoms.
- Healthy Diet: Maintain a balanced diet rich in omega-3 fatty acids, antioxidants, and other nutrients that support brain health.
- Exercise Regularly: Physical activity can improve blood flow to the brain and enhance cognitive function. Activities like walking, swimming, or yoga can be particularly beneficial.
- Stay Hydrated: Drink plenty of water throughout the day, as dehydration can negatively affect cognitive function.
Tips for Pushing Through the Fog
No one knows how to manage cognitive dysfunction better than people experiencing it every day. Here are some tips from Arthritis Research Canada’s Arthritis Patient Advisory Board members:
- Write Things Down: Keep notes for tasks, important information, and decisions with pros and cons.
- Pacing: Pacing yourself allows for regular breaks and reduced mental strain, helping to alleviate brain fog and improve cognitive clarity.
- Use Visuals: Visual aids like charts, diagrams, and colour-coded notes can enhance memory retention and improve organizational skills.
- To-Do Lists: Maintain a daily checklist to stay organized and on track.
- Record Appointments: Ask care providers to provide written summaries of appointments for easy reference.
- Set Reminders: Use your phone to set reminders for tasks, medications, and appointments.
- Visibility: Place frequently used items in visible, easy-to-reach areas to avoid forgetfulness.
- Routine: Establish and maintain a consistent daily routine to create structure and predictability.
- Brain Games: Engage in activities that stimulate your brain, like puzzles, memory games, or apps designed to improve cognitive function.
If you are struggling with brain fog as a result of your arthritis, speak to your care team. Being open and asking for help can provide valuable support, resources, and strategies to better manage cognitive dysfunction and improve overall quality of life.
