How to Beat Brain Fog With RA

When you have RA, in addition to your joint pain, you might feel like you’re stuck in a fog. Some people say they can’t focus or pay attention. You may forget familiar names, words, or places. Brain fog can also mean that you lose your train of thought, have a slow reaction or processing time, or just feel mentally tired and slow. But you don’t have to just accept it. You can take steps to beat it.

The same inflammation that causes arthritis pain may cause brain fog. Biologic drugs bring down inflammation in arthritis. Some people with brain fog say that after they started biologics, their mind began to clear even before the pain did.

If you’re dealing with pain, despite taking treatments for RA, talk to your doctor about pain control options. The pain and stiffness of rheumatoid arthritis can make you depressed and anxious, and keep you up at night. Any of these problems can lead to trouble thinking clearly.

People who live with RA are more likely than others to have anxiety or depression. Brain fog is often a symptom of these mood disorders. When your pain improves, your mood should, too. But if you still feel anxious or depressed, talk to your doctor. These conditions are very treatable. Once the clouds of depression lift, cloudy thinking may clear up, too. 

Pain can keep you awake, wreck your mood, and muddy your thinking. Good sleep can ease pain, boost your mood, and keep you sharp. Prioritize restful sleep and habits that promote it. Go to bed and get up at the same time every day. Allot 7 to 8 hours a night for sleep. Go through a wind-down routine about an hour before bed. Keep your room cool and dark. Reserve your bed for sleep only (and sex) – no screens, no food, no work.

Exercise fights more than just stiff joints. It may also stave off brain fog. Research shows it improves sleep, mood, energy levels, and thinking skills. All of this helps keep the mind clear and focused. You need at least 30 minutes of exercise 5 days a week – preferably not too close to bedtime. If you aren't sure what’s safe to do with RA, consider a visit to a physical therapist.

Both RA and some of the medications that treat it can wipe out your appetite. But when you’re low on calories or blood sugar, you may lose focus. Make sure you’re eating enough. Emphasize high-fiber foods, lean protein, fruits, vegetables, and whole grains. If you don’t have the appetite for three bigger meals, try several small ones throughout the day.

Let smartphone apps help you keep everything straight. Set reminders to complete tasks you fear you might forget. Automate as much as you can, like paying bills and getting prescriptions refilled. Or use old-fashioned pen and paper. Write appointments in a planner, place helpful sticky notes around the house, and keep a to-do list on the fridge.

Some people with RA-related brain fog say that certain times of day are better, brain-wise, than others. If you're always at your sharpest at a particular time, plan your activities around that. Schedule tasks that require the most brain power for when you’re at your best.

Brain fog or not, don’t push yourself to the point of mental exhaustion. That only makes it harder to focus. Schedule “brain breaks” throughout the day, when you stop the mental tasks and take a walk, listen to music, or just close your eyes and do some deep breathing.

If you feel like you’ve tried everything and you still can’t think straight, talk to your doctor. Something else may be causing the problem, and there may be other solutions you can try.