Chronic pain and fatigue are well-known symptoms of fibromyalgia. But the long-term condition may also be accompanied by brain fog, also known as fibro fog. You’re not alone if you have cognitive symptoms like memory problems or trouble concentrating.

“I’m having a terrible time with brain fog. I get up in the morning, and I am about to do something, but by the time I turn around, I forget what I was going to do,” said a member of MyFibroTeam.

Other symptoms of fibromyalgia — especially lack of restful sleep — may contribute to brain fog. Lack of sleep can make brain fog even harder to manage. It may be worse at certain times of the day or during certain seasons of the year. Read on to learn how brain fog intersects with fibromyalgia and how you can better manage it.

What Is Brain Fog?

Brain fog is different for every person. It can include any number of brain-related symptoms connected to memory, decision-making, thought processes, attention span, ability to focus, language comprehension, and speaking.

One MyFibroTeam member said, “Yes, the brain issues — forgetting things, fog, memory lapses — are very concerning! It happens a lot.”

Other fibromyalgia symptoms may have to do with speech. For instance, you may mix up words or even stammer.

“My brain fog is mostly when I am trying to speak,” one MyFibroTeam member said. “I stumble on my words, and my sentences are incorrect. I have to restart a sentence in order for it to make sense.”

Can Fibromyalgia Cause Brain Fog?

Fibromyalgia syndrome is a central nervous system disorder that affects multiple parts of the body. The disorder isn’t fully understood. But it typically causes widespread musculoskeletal pain. According to Mayo Clinic, fibromyalgia affects the way the brain and the spinal cord process signals. This includes pain signals and other autonomic nervous system functions (such as sleep and digestion).

Research has found that people with fibromyalgia have more difficulty dual-tasking (doing more than one thing at the same time). Studies have shown that people with fibromyalgia are slower to learn new information, even when provided with incentives.

Researchers believe the widespread pain linked to fibromyalgia uses part of the brain’s capacity. This reduces the brain’s ability to function at top levels. One study found that people with fibromyalgia who had symptoms of brain fog had a smaller hippocampus (an area of the brain important for memory and thinking) than the control group. This can affect several cognitive functions, including executive function and working memory.

How Common Is Brain Fog in Fibromyalgia?

Cognitive symptoms are common among people with fibromyalgia. Rheumatologists believe up to 80 percent experience difficulties with memory and concentration.

The most commonly reported cognitive difficulties include:

• Forgetfulness
• Inability to think clearly
• Difficulty focusing
• Problems with speech and finding the correct word

Why Does Brain Fog Occur?

There are limited studies evaluating why brain fog happens in people with fibromyalgia.

Some researchers theorize that low sleep quality is the driving force behind fibromyalgia syndrome. One study found that nearly 93 percent of participants had sleep disturbances. In some cases, cognitive difficulties could be linked to poor sleep.

The chronic fatigue that can be linked with fibromyalgia can make it hard to get into a regular sleep pattern. Insomnia and stress can contribute to brain fog.

One MyFibroTeam member said that fibro fog “usually happens when my body is under more stress or lack of sleep.”

How Do You Get Rid of Fibromyalgia Brain Fog?

The best way to reduce brain fog is to treat the underlying disease, meaning the chronic pain and fatigue associated with fibromyalgia. Experts believe the hallmark symptoms — pain, fatigue, and brain fog — are interconnected. Therefore, when you improve one or more of these factors, evidence shows that the others get better as well.

Because symptoms vary widely, there’s not a one-size-fits-all solution. However, treatments for fibromyalgia have improved in recent years, and several strategies aim to reduce or manage brain fog.

Eliminate Distractions

When you have brain fog with fibromyalgia, your brain has a harder time managing more than one task at once. Reducing distractions is a key way to quiet your mind and limit brain fog.

One MyFibroTeam member advised, “Slow down. Make sure you allow yourself to be still and breathe and relax. It will help you focus better.”

Make Quality Sleep a Priority

Sleep disturbances associated with fibromyalgia can make fibro fog worse. Speak with your healthcare provider about how to best manage fatigue, as sometimes with fibromyalgia, sleeping more doesn’t always improve overall sleep quality.

Make sure you’re following healthy sleep habits. This includes going to bed and rising at around the same time, limiting screen time before bed, and making sure the room temperature is conducive to quality sleep.

Make Lists To Manage Deficits

Cognitive function may be worse at various times of the day or during periods of stress. Learn to manage this by limiting activities and decision-making during these times. Use tools like writing important things down and keeping lists to organize your thoughts.

One MyFibroTeam member said, “I make lists — those help a lot. I also keep a journal about how I’m feeling and anything new.”

Get Regular Exercise

Researchers believe that people with fibromyalgia who move more often have fewer cognitive impairments. Physical activity takes more mental energy if you’re not in shape. For people with fibromyalgia, getting regular exercise may give their brain more space to focus on cognitive functions. Yoga and tai chi are believed to be effective at relieving symptoms of fibromyalgia.

It’s never too late to start with physical activity. In one study, people who had fibromyalgia and brain fog started resistance training twice a week for four months. The results showed that they processed new information more quickly than before they started exercising.

Exercise also improves sleep quality and has been shown to improve brain fog in people with fibromyalgia. Your healthcare provider or a physical therapist can help you get started on targeted exercises to stretch and strengthen your muscles and joints.

Improve Your Diet

Dietary recommendations focus on reducing inflammation in the body, which may be linked to fibromyalgia symptoms. For some people, this may mean following an anti-inflammatory diet. In this eating plan, people eat a wide array of fresh fruits and vegetables along with plant-based protein and avoid processed foods. But be sure to consult with a registered dietitian or your healthcare provider to make sure you’re getting all the necessary nutrients.

Many people try other dietary strategies to address symptoms of fibromyalgia. Some researchers believe that eliminating gluten may lead to less brain fog. Certain nutritional supplements may help ease fibromyalgia symptoms, including brain fog. More research is needed to know whether diet changes can also help. Talk with a nutritionist or your healthcare provider for guidance on improving your diet.

Consider Medication for Fibromyalgia Brain Fog

Fibromyalgia pain may be persistent and doesn’t always respond to lifestyle changes or therapies. Prescription medication may help relieve pain and reduce fibro fog. The theory is that reducing pain frees up the brain and improves alertness, which also serves to lift the brain fog.

Several medications are approved by the U.S. Food and Drug Administration (FDA) to treat fibromyalgia, including pregabalin (Lyrica), duloxetine (Cymbalta), and milnacipran (Savella). Your healthcare provider may also recommend a prescription sleep aid to help you get restorative sleep.

Join the Conversation

On MyFibroTeam, people share their experiences with fibromyalgia, get advice, and find support from others who understand.

Do you lose your train of thought and mix up words? Let others know in the comments below.