If you are looking for a short answer to the above question, the answer is a resounding YES! Now, if you want to know why and how you can keep yourself protected, keep reading.
“As a practising neurologist, I typically see 30 to 45 patients a day. Surprisingly, 5 to 10 of them, that’s nearly one-third, are under 35 years old,” said Dr Avinash Kulkarni, Consultant Neurologist, Gleneagles BGS Hospital, Bengaluru.
“And among those younger patients, a common concern is: ‘Hey Doc, I think I’m starting to lose my memory. I don’t know what’s going on. Please help me,” he added.
A decade ago, this was unheard of. If a 70-year-old complained of brain fog, it wouldn’t be surprising, as many age-related factors contribute to memory issues. But for young adults, the causes are often lifestyle-related.
What’s Causing This Early Onset Cognitive Decline?
According to Dr Kulkarni, these are the most common culprits:
1. Alcohol Consumption
Alcohol has shifted from being a social icebreaker to an everyday habit, almost replacing tea or coffee for some. Earlier, moderate drinking was considered medically acceptable. Now, new research shows even minimal alcohol intake can damage brain cells irreversibly.
Generally, the NHS recommends not drinking more than 14 units of alcohol each week. To prevent brain damage, it is ideal to spread the consumption of alcohol over three or more days.
According to the Alzheimer's Society, if a person regularly drinks too much alcohol, it can be toxic to their nerve cells. The consumption of too much alcohol can eventually cause brain cells to die and a person's brain tissue to shrink. This means there are fewer cells to carry the messages that the brain needs to do different tasks.
Also Read: Did You Know About The Anti-Ageing Brain Diet? Here's What To Eat And Avoid
2. Poor Sleep Habits
Inconsistent or insufficient sleep is one of the most under-recognised triggers of brain fog and poor memory retention.
3. Excess Screen Time
Whether it's Zoom meetings, scrolling through social media, or binge-watching shows, screen fatigue is real and is impairing our focus and retention.
4. Lack of Physical Activity
Sedentary lifestyles directly impact mental alertness, mood, and brain health.
5. Obesity and Poor Diet
Nutrient-deficient diets and excess body weight have both been linked to cognitive slowdown.
6. Lack of Meaningful Social Interactions
An active social life isn’t just emotionally fulfilling; it also sharpens memory, communication, and attention. “The good news is: Most of these causes are reversible and under our control,” said Dr Kulkarni.
What are the Symptoms of Cognitive Decline?
Early signs are often subtle and may be brushed off as 'normal' tiredness or forgetfulness. But they can indicate early cognitive changes:
- Difficulty remembering the names of acquaintances or distant relatives
- Trouble multitasking
- Forgetting recent conversations or events
- Misplacing things and searching for them repeatedly
- Leaving fans or lights on after leaving the room
- Forgetting to flush the toilet
- Getting disoriented in familiar surroundings
What Should You Do If You Are Having These Symptoms?
- Assess Your Lifestyle: Start by honestly evaluating your daily habits: sleep quality, alcohol consumption, screen usage, physical activity, and diet.
- Seek Medical Advice: Book a consultation with a neurologist. You may be asked to undergo a neuropsychological evaluation to assess your cognitive functioning.
- Undergo Further Testing: Based on initial findings, blood tests and brain imaging (like MRI or CT scans) may be recommended to rule out other underlying issues.
Is Brain Fog Reversible?
In most cases, yes. Once the root cause, whether it’s alcohol, sleep deprivation, or screen fatigue, is corrected, many people regain their previous cognitive function.
However, some individuals may not fully recover, and a small number could even experience worsening symptoms. But that shouldn’t alarm everyone; most cases improve with lifestyle changes.
Role of Yoga and Meditation
Emerging studies suggest that yoga and mindfulness practices can help reverse brain fog and even protect against age-related cognitive decline. According to a 2024 study, the cognitive advantages of yoga might stem from enhanced stress management and increased efficiency in neurocognitive resources, which in turn promote two-way communication between the brain and body.
These practices improve focus, reduce stress, enhance memory, and help regulate sleep, covering nearly all triggers of cognitive fatigue.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]