How to Deal with Neurofatigue
Three in four traumatic brain injury survivors feel as if their loved ones don’t entirely understand their neurofatigue. They feel isolated and frustrated with symptoms that seem impossible to manage.
This is understandable as neurofatigue, or brain fog, is still a mystery to most, especially if they have not encountered the sensation. It is, however, a condition that affects 98% of those with a traumatic brain injury-- even those who are well into their recovery.
This debilitating experience is not something we openly talk about every day. If you or somebody you love has had to deal with neurofatigue, be sure you keep reading. You shouldn’t have to suffer alone.
Causes of Neurofatigue
Though most cases of neurofatigue are caused by traumatic brain injury (a violent blow to the head or stroke), some patients report neurofatigue associated with other conditions. These can include:
Chronic Lyme disease
Chronic migraines
Hormonal imbalance or PCOS
Malnourishment
Some of these conditions can only be managed through an improved lifestyle. However, tactics like neuronutrition and proper fatigue management can make a world of difference to those suffering from chronic neurofatigue and general brain injury recovery.
Neurofatigue is one of the most debilitating consequences of a brain injury. These states influences everything the injured person does, both physically and mentally. A persons emotions can also become raw when this flares. It is vitally important that the individual, their family and friends understand this phenomenon.
-Kelly
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What Neurofatigue Feels Like
Neurofatigue, or cognitive fatigue, is distinguished by pronounced mental fatigue after mental activity.
This "mental activity" can include almost anything, from writing, to analyzing, to observing a movie or lecture, or simply engaging in conversation. Concentration and focus becomes extremely difficult after bursts of mental activity-- so much so that even simple tasks can be debilitating.
People often describe neurofatigue as the feeling of being completely exhausted or depleted. They have no brain power or energy to focus, remember information, learn anything new, or perform daily activities.
For more information about neurofatigue and and coping strategies, be sure to check out our previous blogs about Common Complaints and Solutions for Living with Neurofatigue, and various Coping Strategies for Taking Back Your Life.
Neurofatigue and Daily Life
This kind of fatigue occurs in many different brain injury types or imbalanced endocrine systems. Common neurofatigue triggers in daily life include:
Working in front of a screen
Watching an excessive amount of television
Working on paperwork
Reading for extended periods of time
Physical exertion
Moments of increased sensory stimulation (crowded music or sports events, busy stores, public transportation)
Tasks that are emotionally draining
Stressful situations
Unexpected events
Though many people may not understand this condition, neurofatigue is not laziness. This is an important distinction to make, as many people who may suffer with neurofatigue end up feeling guilty if they cannot complete tasks as they once did.
Knowing that brain injury, neurological disease or even hormonal imbalances can place severe limitations on the brain's ability to function can help with acceptance and prevent them from pushing themselves too hard. Doing so can make matters worse and prevent healing.
Symptoms of Neurofatigue
Neurofatigue (or brain fog) is most commonly exhibited by an inability to concentrate or an overwhelming feeling of exhaustion. However, other associated symptoms may include:
Glazed eyes
Headache
Slower movement and speech
Difficulty with speech
Forgetfulness
Distractibility
Irritability
Sleep problems
Sensitivity to light
Lack of motivation
All of these symptoms can be incredibly disruptive to work, school, home, household management, and even enjoyable activities that one may do for fun.
So now what? If you have any of these symptoms or can relate to the feelings associated with neurofatigue, what can you do about it?
First, realize you are not alone. Second, continue reading for some valuable tips on how to manage your neurofatigue.
How to Effectively Deal With Neurofatigue
It is possible to deal with neurofatigue and continue on with a highly functioning day-to-day life. We recommend these effective measures to deal with most instances of neurofatigue:
1. Awareness of Neurofatigue Triggers
Keep a fatigue diary. Awareness and close monitoring of what triggers your episodes of neurofatigue can help you to avoid intense episodes that interfere with living your life. Pay attention to bodily signals and regularly check in with yourself (be honest).
Once you are aware of what triggers affect you, you can start doing something about it. In most cases, the most effective action is avoidance. If you know that being in a social setting where you will be surrounded by multiple conversations happening at the same time is more than your brain can manage, avoid such situations if you can help it. Rather, meet with one or two friends at a time so you can join in the conversation and not feel like the world is whizzing past you.
2. Getting Good Sleep
Most people have enough trouble getting enough sleep - but those with traumatic brain injuries experience insomnia at much greater rates. This triggers a never-ending cycle, as lack of sleep keeps the brain from regenerating itself properly. Along with regular bouts of brain fog, this will have a compounding negative effect on how you function during the day. If you suffer from neurofatigue and have difficulty sleeping, you understand how deviating the effects are on your life.
It’s easy to say that if you struggle with getting to sleep (or staying asleep), you need to practice good sleep hygiene, but it can seem impossible to put into practice. So, here are a few tips you may wish to try. And please keep in mind that putting pressure on yourself to get to sleep will likely backfire on you.
Instead, be gentle with yourself. Do things you can manage and try to stay relaxed.
Other things you may want to try are setting a routine to go to bed at the same time every night, eliminating stressors as best as you can, and putting down all electronics at least an hour before bedtime. You may also want to consider using a white noise machine or listening to soothing nature sounds to help lull you to sleep at night.
If all this fails, and you can’t turn your brain off at night, consider reaching out for support. There may be a supplement or two you could benefit from. However, as this blog is intended for general information only, and the recommendation of supplementation is an individual matter, not everyone may benefit from the same suggestions.
3. Exercise and Daily Movement
When you exercise, your body releases endorphins - feel-good hormones that give you energy. Even a 30-minute walk every day (bonus points if its outdoors) can help boost energy, clear your mind, and increase blood flow to the brain.
4. Effective Nutrition
This one is a no-brainer, pardon the pun, but fuelling your body (and therefore your brain and entire nervous system) for success, can work some serious magic on signs of neurofatigue. A poor diet might even be the cause of your brain fog.
In general, you’d do well eliminating processed, empty calories and feeding yourself with regular, nutrient-dense foods instead. Neuronutrition encourages brain-healthy foods like avocado, dark greens, sweet potatoes, nuts, seeds, berries, and eggs - even dark chocolate.
In addition, there are plenty of brain nutrients you should be eating, like omega-3 fatty acids, lean proteins that come from grass-fed meats as well as plant sources, and organic vegetables and fruits. The key nutrients contained within these foods are what your entire body needs to stay healthy.
Still not sure what to eat or what to avoid? Checking out our recipe e-book, which contains recipes designed to support optimal brain health and reduce neurofatigue, is a great place to start. But if you need more support or individual guidance, contact me to get started on your own personalized neuronutrition program today.
5. Reasonable Scheduling and Time Management
Along with proper neuronutrition, this suggestion is probably the most important, not to mention one of the most challenging: pace yourself.
Don’t try to take on too much and inevitably trigger fatigue. What may help is to organize daily activities in a checklist or a planner so you are aware of what you need to get done each day in order to feel productive and happy.
Most of all, don’t forget to schedule dedicated time for you to relax and de-stress without any other responsibilities or commitments. Burnout will only amplify your symptoms and increase the exposure to your triggers.
And do yourself a favour by making this time non-negotiable. Treat it as you would any other of appointment. This way, if anyone suggests getting together during your scheduled down-time, tell them you already have plans. Remember that your needs should come first during recovery.
6. Mindfulness-Based Stress Reduction (MBSR)
Scientists have discovered striking benefits to Mindfulness-Based Stress Reduction (MBSR) practice. There are many daily practices incorporated in this type of stress management, including:
Mindful body scan
Gentle yoga
Sitting meditation
In general, focus only on things occurring in the present moment. If you are prone to over-thinking situations and stressing about future events, your body will try to protect itself. Don’t worry about things that are entirely out of your control - you have enough that already is.
7. See a Doctor for Official Diagnosis
If you haven’t yet determined the cause of your neurofatigue, see your doctor as soon as possible. This kind of symptom happens even to those who haven’t experienced a traumatic brain injury. If it is hormonal or a larger physiological problem, your doctor will be able to help you establish a plan to manage or eliminate your symptoms.
Nourish Your Mind and Body
Remember - you are not alone. If you or a loved one are experiencing the symptoms discussed in this article, there is a community of peers and experts out there who have your back.
If you’re ready to take your health and wellness into your own hands and properly deal with neurofatigue, schedule a neuronutrition consultation. With private sessions that personalize your program, neurological based recipes, and a dedicated support team, it's possible to feel like your best self again.
As always, we welcome your thoughts and value your feedback. Let us know what you think by commenting below or contacting us. Of course, if we can help you or a loved one with your nutritional needs, don’t delay - reach out to get started today!
[Medical Disclaimer]
Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.