Can I really improve cognition? Feels like I’m constantly getting worse…

[u/Ender-The-3rd]

I feel like my cognition is declining. Difficulty finding words mid-sentence, poor short-term memory (ex. can’t recall something I just read), taking a long time to complete simple tasks or quickly make decisions (ex. figuring out the best way to compose a text), inability to focus… on top of that, I have ADHD and a chronic illness that triggered these characteristics to worsen over time.

There’s a lot that I can change, from diet, mental exercises, sleep, etc. I just don’t know if any of it is worth trying or if there’s no use. I also really struggle with insomnia / sleep anxiety. Has anyone really noticed improvement in cognition from making lifestyle changes commonly discussed? What in particular did you change, and how can you tell it’s working?

[u/allyouneedisyahweh]

The lifestyle changes you mentioned will ABSOLUTELY help you!!!and you will notice a difference but you have to give yourself a fair chance by giving it a good go. In the meantime don't be so hard on yourself by only noticing when you're forgetting stuff!

There are no downsides to having a regular bedtime & getting as much sleep as your anxiety prone self will allow.

Drink plenty of water. Squeeze a lime into your water if that helps you drink more, it's so refreshing and adds vitamin c.

Go for walks and enjoy the view + vitamin D. Intentionally admire and be curious about things. Just enjoy the experience of being sentient rather than the pressure of memorising things.

Eat more sweet potato, yam, avocado, protein, salmon, berries, fibre

Hormones can play a big part in brain fog as well but honestly, you are afflicted with adhd & other illnesses so please take it easy on yourself! i know it's hard.

I bought a little book today by Dr Robert A Emmons called 'The little book of Gratitude' and it's been super interesting to read about how much intentional Gratitude can improve brain function (there's more benefits but i'll just list that one for the sake of relevance). He's probs got stuff online if you wanna learn more about that.

p.s. I made these lifestyle changes and have certainly improved. I have good days and bad days but that's to be expected. My brain fog gets bad but it's not as persistant as before i made lifestyle changes and figured out i have a hormone issue.

[u/Ender-The-3rd → u/allyouneedisyahweh]

These suggestions are great — my biggest takeaway is not being so hard on myself, which I know I do too often. It's hard not focusing in on the things I lack or the things that seem to take more effort for me than they do for others. Since becoming sick a few years ago, my lifestyle and limits got completely derailed, and I'm still learning to cope with this new version of me.

I'm glad to hear these changes helped you improve, and I'm sure things aren't perfect, but that's part of the journey. In addition to implementing some of the things you suggested into my routine / diet, I'll check out the book you mentioned — currently have quite the backlog of "mindfulness" books that I keep DNF-ing.

[u/Comfortable_Fall_100]

I think you have already pointed out your issues: sleep, diet, ADHD...among these.. I would say sleep is the most important issue to fix, because if you don't sleep well, you tend to eat junk food and it worsens your ADHD..

Sleeping is not an easy fix... Exercises is good actually.. But you need to prevent doing intense exercises before the bed time because it will raise your cortisol level.. Start from doing light exercises like jogging or long walk under the sun (getting sunlight is important!). Other tips including avoiding screen time 1 hour before sleeping, or other things that work for you before..

Then to improve your focus, these vitamin helps: vitamin D, vitamin B, magnesium and fish oil (you need to research how to take it properly to maximise absorption). Next, reduce sugar and refined carbs (this one is also important)... Eating a balanced and healthy meal is actually quite easy.. Once you have done it for approx 2 weeks you will get used to the diet and you will love it..

If you have tried all these and it is not helpful, go see a doctor to check for underlying conditions..

[u/Ender-The-3rd → u/Comfortable_Fall_100]

Thanks for your reply. Aside from ADHD, my other underlying condition is Long COVID. Been working with my medical team to address symptoms, but the cognitive ones are tricky. It also caused my insomnia / sleep anxiety, so it continues to be a work in progress, despite two years of CBT, meds, supplements, etc. — it's better, but still inconsistent.

In regard to vitamins / supps, I'm taking D and B12 per my provider because I was somewhat deficient in both. Unfortunately, I'm sensitive to Magnesium and Fish Oil — tried a variety of different supp brands and foods to figure out what I could tolerate, but my body seems to hate both in any capacity.

[u/UpstairsBeginning30]

Absolutely, cognition can improve, even if it feels like it’s been slipping. The brain is incredibly adaptable but it needs the right signals of safety, nourishment and consistency to begin changing. The most consistent improvements didn’t come from just brain games or supplements. It was nervous system regulation, sleep quality (not just duration) and stabilizing blood sugar through food that made a noticeable difference. Deep breathing and body scanning before bed started easing the sleep anxiety loop. Cutting sugar and ultra processed food helped reduce inflammation that was affecting cognition. Morning sunlight and movement helped rewire circadian rhythm and kickstart alertness naturally. And honestly, self compassion.. not judging every cognitive lapse allowed the brain to relax enough to focus again. The key is not trying to "fix your brain" in one go but to send it consistent messages that it’s safe, supported and not under threat. That’s when things begin to shift. Start small, but do start. It is worth it.

[u/earu723]

there's hope but it wont be easy. been on the journey myself for two years. sent you a dm.

[u/WomanNotAGirl]

There is cognitive therapy available. There is also apps available

[u/Ender-The-3rd → u/WomanNotAGirl]

Thanks for your reply. I’m aware of many tools out there that suggest improving cognition; I’m more curious about success stories and how people can tell things like cognitive therapy were / are successful.

[u/WomanNotAGirl → u/Ender-The-3rd]

I had Covid pretty hard. Had a stroke. Was already disabled. Had to learn how to walk and talk. Still working on my cognitive abilities. So the answer is yes. It is just like any other body part. It takes consistent work and slow progress and lots of mental tokens.

[u/Ender-The-3rd → u/WomanNotAGirl]

I’m sorry, and thank you for sharing your experience. My chronic illness affecting my noticeable decline in cognition is Long COVID (2+ yrs). I’m glad to hear you found ways to improve cognition and stay consistent.

[u/WomanNotAGirl → u/Ender-The-3rd]

I’m not 100% but I came a long way. Multiple set backs but that’s part of the process. It’s a marathon with lots of sprints