Fibro Fog vs. Aging vs. Memory Loss

Some memory loss is common as you age. You may misplace your keys, forget to pay a bill, or miss an appointment from time to time. If you have fibromyalgia, you might often feel confused or “foggy” – a common symptom of the condition called fibro fog. Whether it’s because of age or fibromyalgia, memory loss can be frustrating and even scary. But in many cases, memory loss isn't serious or permanent. Here’s how to know if your memory loss is normal or something to be concerned about.

Fibro fog is a lack of mental clarity that affects more than 50% of fibromyalgia patients. It makes you feel less alert, more forgetful, and generally less sharp. You may have a hard time holding a conversation or often forget your words. Fibro fog normally strikes when you’re trying to plan or organize tasks or focus on more than one thing at a time. Doctors aren’t sure what causes fibro fog but think it may be linked to pain, poor sleep quality, or depression.

As you age, your body naturally slows down — and so does your brain. Brains shrink with age (atrophy) and lose nerve cells (neurons) and myelin, the membrane that covers them. This affects how quickly you process information and can play a role in age-related memory loss. You might forget what day it is, which words to use, or take longer to learn new things – but that’s normal. While frustrating memory lapses happen from time to time, they don’t affect your ability to take care of yourself or function.

Even though fibromyalgia often develops in middle age, fibro fog isn’t caused by aging. Fibro fog is condition-based, meaning it’s a symptom of fibromyalgia. Memory loss and changes in mental skills happen quickly and may be worse when you’re multitasking or stressed. Doctors don’t know what causes fibro fog, but you may be able to improve it by managing other fibromyalgia symptoms, such as poor sleep and stress. Age-related memory loss is natural and happens over many decades. It’s not linked to a specific medical condition but to shrinkage (atrophy) in the brain. It’s not triggered by other things, such as stress.

With fibro fog, simple lifestyle changes like getting better sleep and reducing stress may help you think more clearly. Age-related memory slows your thinking, but it doesn’t affect your ability to function. When you forget something, you’ll remember it…eventually. But memory loss caused by dementia is more serious. Dementia is a blanket term for a group of diseases that cause abnormal changes in the brain. These changes not only cause memory loss but ultimately affect your thinking, behavior, and ability to function on your own. Most changes in mental skills caused by dementia are permanent and get worse over time.

Memory loss caused by aging or fibro fog are brief and clear up over time. For example, you might forget someone's name or what day it is, but it comes to you later. With dementia, memory loss is permanent and gets worse over time. It also affects your behavior and ability to function independently. You might lose track of the date or year or have trouble managing monthly bills. You may misplace items often and not be able to find them. Or you might forget names or faces of loved ones.

You can reduce fibro fog by making a few lifestyle changes; getting regular exercise and sleep, first and foremost. Low- to moderate-intensity exercise, such as brisk walking, swimming, or tai chi, improves sleep and the mental skills involved in thinking, learning, and understanding. A good night’s sleep can help you feel sharper, too. Aim for seven hours of solid sleep each night. Reduce stress with cognitive behavioral therapy (CBT) or meditation. Both have been proven to reduce pain and improve sleep quality and may also help you think more clearly. Make to-do lists and set alarms to jog your memory when you need it.

Sleep problems, such as insomnia, are common as you age. The chronic pain of fibromyalgia can make them worse. Research shows that an estimated 1 in 3 people with fibromyalgia also have other sleep disorders. Problems such as sleep apnea or restless legs syndrome interrupt sleep. You wake up exhausted, no matter how long you've slept. The resulting fatigue makes it harder to focus on mental tasks. Good sleep hygiene is crucial: skipping caffeine and alcohol near bedtime, going to bed at the same time every night, putting electronic devices away, and keeping your room dark and cool.

About 30% to 50% of people with fibromyalgia also have depressionor anxiety. The sadness, stress, and isolation of living with these conditions can make symptoms worse – including fibro fog – leading to a vicious cycle of worsening pain and depression. Over time, depression can disrupt the way different parts of your brain work together and cause memory loss. If you feel sad and depressed and those feelings don’t go away, talk to your doctor or a mental health professional. If you’re thinking of hurting yourself, call the 988 Suicide & Crisis Lifeline 24 hours a day, seven days a week.

Have fun with friends! One of the best things you can do to reduce memory loss as you age is to stay engaged – both physically and mentally – in things you enjoy. Learn a new skill or hobby. Take part in activities to stimulate your mind and improve your memory, such as taking a class, joining a book club, walking with a friend or neighbor, or volunteering in your community. The social aspect of interacting with other people boosts the mind and body benefits you'll get. A lack of social interaction is a risk factor for dementia.

You can improve symptoms of age-related memory loss and fibro fog by making simple lifestyle changes. But if your memory loss persists or gets worse after a few weeks, you may have a more serious condition. Make an appointment with your doctor right away if you or a loved one asks the same questions over and over, gets lost in places that were well-known, or has trouble following recipes or directions. Serious signs include becoming more confused about time, people, and faces; no longer bathing or eating; or behaving unsafely.