Brain Fog After Chemo – Tips & Tricks
It starts as simple as when you hear a song. You hum along, you remember the words and then someone asks, “who sings this?” and your mind is blank.
“Oh! It’s…it’s…,” it’s on the tip of your tongue but you cannot get the words from your brain to your mouth, it’s like a glitch in the matrix, but it’s no glitch.
Welcome to chemo brain.
Chemo brain (or brain fog) essentially refers to the mental fog or a cognitive change that many people experience after being treated for cancer, mainly with chemotherapy. It can affect memory, concentration and thinking speed, almost like when someone is super tired, or jet lagged and just cannot think straight.
What Causes Chemo Brain?
To say that there is one factor that causes chemo brain or brain fog would be selling the side-effect short. While chemotherapy tends to be the biggest contributing factor, chemo brain is not caused by chemo all on its own. Chemo brain can be triggered or made worse by any combination of the following:
Inflammation
Cancer and the various treatments for cancer have been known to trigger inflammation throughout the body, including the brain. Inflammation in the brain can disrupt brain signaling, damage neurons and impair memory and attention. Inflammation in the brain is like trying to see through smoke; difficult and challenging.
Hormone Therapy
A common treatment for various types of cancer, hormones like estrogen and testosterone play a key role in brain function. When cancer patients receive hormone therapy, it is meant to either block or reduce hormone levels, which can affect memory, verbal skills, mood and the speed at which information is processed.
Radiation
Another commonly recommended treatment for cancer patients, radiation can cause direct damage to brain tissue and small blood vessels, which reduces oxygen and nutrient delivery. Over time, this may lead to slower mental processing, memory loss or issues with concentration. These cognitive effects are more likely if the brain is directly exposed to radiation, but even non-brain-targeted radiation can lead to fatigue and overall issues with brain function.
Emotional Changes (Anxiety, Stress, Depression)
Chronic stress and emotional distress have been known to cause high levels of cortisol, a stress hormone that can interfere with the forming of memories and the retrieval of memories. Anxiety makes it difficult to focus while bouts of depression can slow down the rate of cognitive processing. Both anxiety and depression can make fatigue worse which in turn, makes it feel like you are walking in wet sand.
Issues with Sleep
We all know the importance of sleep, especially when your body spends most of its day fighting off disease. Sleep is the time when your brain has a chance to reset from the day, clear out waste, consolidate memories and recharge your body. When you sleep poorly, your brain does not have time to reset which can lead to impaired learning, a shortened attention span, the inability to problem solve and regulate emotion.
Other Medications or Nutritional Deficiencies
The kicker about having cancer is that the drugs typically used to treat the cancer open a can of symptom worms. Many of the drugs used in conjunction with chemotherapy (painkillers, anti-nausea meds, steroids, sedatives) can cause drowsiness or interfere with neurotransmitters. Additionally, low levels of absorption-based critical vitamins like B12, iron or folate can impair brain function and memory.
Tips to Help Manage Chemo Brain
While there is no “silver bullet” to completely prevent chemo brain from occurring, there are some tips and tricks that you can take to help reduce the risk and manage it as best you can. There is no one-size-fits-all remedy, but a few steps to consider:
To Keep Your Brain as Sharp as Possible:
- Consume brain-healthy foods: Focus on a diet rich in whole fruits, vegetables, whole grains and foods that are rich in omega-3s (fish, walnuts, flax and chia seeds).
- Stay active: Regular movement helps to improve blood flow to the brain, even if it’s a walk around the block. Keeping your body active = keeping your mind active.
- Stress management: Meditation, deep breathing or yoga can help in protecting brain function by lowering your cortisol levels.
- Prioritize sleep: Try to keep a consistent bedtime and keep in mind that reading > scrolling. The less screentime before bed, the better you will feel in the morning.
- Exercise for your brain: Connections, Wordle, crossword puzzles or Sudoku—any of these daily puzzles are great ways to boost brain activity.
If You’re Mid-Treatment and Feeling Foggy:
- Lists and reminders: Whether you keep lists on your phone or in a notebook, tracking tasks, appointments and important info will help you stay on track.
- Stay hydrated: Water is your best friend (even if it starts to taste like metal). Try adding a powdered supplement with electrolytes to help with the taste.
- Allow extra time: Give yourself grace and allow for extra time to finish tasks. Break your list of to-dos into smaller, snackable bites.
- Ask for help: It’s okay to ask, “Can you say that one more time?” or “I just do not have the bandwidth.” Your brain will thank you for it.
Conclusion: Navigating Chemo Brain with Confidence
Chemo brain is a real and often frustrating side effect of cancer treatment, but it doesn’t have to define your recovery. By understanding the causes of brain fog after chemo and taking small, consistent steps—like eating brain-healthy foods, staying active, managing stress, and getting quality sleep—you can support your cognitive health and feel more in control.
Whether you're in the middle of treatment or navigating life after cancer, remember: you're not alone, and there are tools and strategies to help you manage the mental fog. Be patient with yourself, ask for help when needed, and celebrate the small wins. Your brain is healing, and every step you take supports that journey.
If you found these tips helpful, consider bookmarking this post or sharing it with someone who might benefit. And don’t forget to download our free checklist to keep these strategies close at hand.
