Managing Chemo Brain
Supporting Chemobrain: A Guide to Memory and Cognitive Health During and After Cancer Treatment
Many people undergoing chemotherapy experience frustrating cognitive challenges, often referred to as “chemobrain.” These can include memory lapses, trouble concentrating and mental fog, all of which can affect daily life and emotional well-being. While many patients feel unsupported and uncertain about how to manage these symptoms, there are effective lifestyle changes and holistic strategies that can help improve cognitive function during and after cancer treatment.
Understanding Chemobrain
Chemobrain, also known as chemotherapy-related cognitive impairment, affects many cancer patients. Though its exact mechanisms are not fully understood, contributing factors may include the effects of chemotherapy on brain cells, inflammation, stress, fatigue and nutritional deficiencies. While it is not a one-size-fits-all approach, addressing these underlying issues can often lead to improvements in cognitive health.
Lifestyle Strategies for Cognitive Support
Exercise: Move for Your Mind
Regular physical activity is one of the most powerful tools for improving brain health and cognitive function. Moderate aerobic exercise—such as walking, rebounding, or light jogging—boosts blood flow to the brain, reduces inflammation and increases brain-derived neurotrophic factor (BDNF), a protein essential for learning and memory. Aim for at least 30 minutes of moderate exercise most days to support mental clarity and cognitive resilience.
Engage in Brain-Boosting Activities
Just like physical exercise strengthens the body, mental exercises help enhance cognitive function. Brain-training games and puzzles can improve memory, focus, and problem-solving abilities. Try incorporating these engaging activities into your routine:
Free Brain Games:
Wordle – A daily word challenge to enhance verbal fluency.
Scrabble GO (iPhone, Android) – A classic word game to test cognitive agility.
Words with Friends (iPhone, Android) – A fun way to sharpen memory and strategy skills.
Blackbox: Brain Puzzles (iPhone) – A puzzle app designed to stimulate critical thinking.
Paid Brain-Training Apps:
Lumosity – Scientifically designed games targeting memory, attention, and problem-solving.
Peak – Personalized cognitive training with various challenges.
MindMate – Designed for brain health and aging.
CogniFit Brain Training – Exercises backed by cognitive research.
Elevate – Focuses on reading, writing and math skills for cognitive enhancement.
Even traditional activities like crossword puzzles, Sudoku or learning a new skill (such as playing an instrument or speaking a new language (DuoLingo!)) can help maintain mental sharpness.
Nutrition: Fueling Your Brain
A brain-boosting diet is essential for cognitive health, especially during and after cancer treatment. Prioritizing nutrient-dense, anti-inflammatory foods can enhance memory, focus and mental clarity.
Adequate Protein: Supports neurotransmitter production and brain repair. Include lean meats, eggs, legumes, nuts and seeds.
Antioxidant-Rich Foods: Brightly colored berries, dark leafy greens and spices (such as turmeric and cinnamon) combat oxidative stress in the brain.
Healthy Fats: Omega-3 fatty acids, found in salmon, mackerel, flaxseeds and walnuts, help reduce inflammation and support cognitive function.
Hydration: Even mild dehydration can impair focus and memory. Aim for at least 60 ounces of water daily for optimal brain function.
Aromatherapy for Focus and Memory
Certain essential oils can enhance cognitive function, improve focus, and reduce mental fatigue. Aromatherapy blends containing peppermint and rosemary essential oils have been shown to support concentration and memory retention.
Try using a cognitive-support blend like Study Buddy:
How to Use: Spray into the air, walk through the mist, and inhale deeply for 30 seconds.
For Longer-Lasting Effects: Apply under your nose or on your temples for sustained cognitive support.
Supplements for Cognitive Support
Certain supplements are known to help support memory, focus and overall cognitive function—especially for those experiencing chemobrain. Below are key evidence-based supplements that may aid brain health. However, always consult your healthcare provider before starting new supplements, particularly if you’re undergoing active cancer treatment as there may be .
Lion’s Mane
Lion’s Mane (Hericium erinaceus) is a medicinal mushroom known for its neuroprotective and nerve-regenerating properties. It stimulates the production of nerve growth factor (NGF), a protein essential for brain cell repair and regeneration. Research suggests that Lion’s Mane may enhance memory, focus, and mental clarity, making it a valuable supplement for managing chemobrain.
Fish Oil
Omega-3 fatty acids, particularly EPA and DHA, play a crucial role in maintaining brain cell structure, reducing inflammation, and supporting neurotransmitter function. Studies have shown that omega-3s may improve cognitive health, mood stability, and memory. When choosing a fish oil supplement, look for a high-quality, molecularly distilled option with a balanced EPA-to-DHA ratio to maximize brain benefits.
Citicoline
Citicoline is a naturally occurring compound that supports brain energy metabolism, neurotransmitter production, and overall cognitive function. It boosts levels of acetylcholine, a key neurotransmitter involved in learning and memory. Research suggests citicoline supplementation may enhance focus, attention, and mental clarity, making it a promising tool for those struggling with chemobrain.
Antioxidants
Oxidative stress is often heightened during cancer treatment, contributing to cognitive decline. Antioxidants can help neutralize free radicals, reduce inflammation and support brain cell health. Some of the most effective antioxidants for cognitive function include:
Resveratrol (found in grapes, berries, and red wine) may help reduce brain inflammation and support memory.
Astaxanthin (a powerful antioxidant from algae and seafood like salmon) has been shown to protect brain cells from damage and support mental clarity.
Coenzyme Q10 (CoQ10) plays a key role in cellular energy production and brain function, helping to reduce inflammation and support mental sharpness.
Stress Management and Mindfulness
Cancer treatment can be emotionally and physically taxing, and chronic stress can exacerbate cognitive symptoms. Incorporate mindfulness practices to reduce stress and improve mental clarity:
Meditation: Apps like Headspace or Calm can guide you through mindfulness and breathing exercises.
Yoga: Gentle yoga combines physical activity with mindfulness, reducing stress and promoting overall well-being.
Journaling: Writing down your thoughts can help clear mental clutter and improve focus.
Building a Support Network
Cognitive challenges can feel isolating, but you don’t have to face them alone. Connect with support groups or counseling services to share your experiences and gain insights from others who understand what you’re going through. Click here for a list of support groups in Washington state. Family and friends can also play a key role in providing encouragement and understanding.
Putting It All Together
Managing chemobrain requires a multifaceted approach that integrates physical, nutritional and emotional strategies. Here’s a quick take away for supporting cognitive function after cancer treatment:
Exercise: Engage in regular moderate aerobic activities to enhance brain health.
Brain Games: Challenge your mind with puzzles, apps and new learning opportunities.
Nutrition: Eat a balanced diet rich in protein, antioxidants and healthy fats.
Aromatherapy: Use essential oil blends to improve focus and reduce stress.
Supplements: Consider Lion’s Mane, fish oil, citicoline and specific antioxidants for additional cognitive support.
Mindfulness: Practice meditation, yoga or journaling to manage stress and enhance mental clarity.
Seek Support: Build a network of friends, family and professionals to help you navigate challenges.
While chemobrain can be a challenging side effect of cancer treatment, it’s important to remember that cognitive health can often improve over time with the right strategies and support. By addressing the root causes and adopting these holistic approaches, you can take meaningful steps toward improving your memory and mental clarity—empowering yourself on the path to healing.
