Fighting Brain Fog – How to Improve Your Brain Health & Sharpen Your Focus

Do you ever feel like your head is stuck in a fog and you can’t concentrate or think clearly? It’s happened to all of us. Brain fog is no joke. When you can’t string two thoughts together enough to focus on important tasks or remember important details (like why you walked into a room), it’s frustrating – and exhausting! But the good news is that brain fog doesn’t have to be part of your daily life. There are steps you can take to not only improve your overall brain health, but also sharpen your focus and feel like you can think again. 

Let’s explore five simple ways you can improve your brain health and fight off brain fog.  

Get Enough Sleep

It's no big secret that a good night's sleep is essential for optimal health. When we sleep, our brains are working hard to process, store, and consolidate memories that occurred during the day and remove any excess toxins. When we stay up too late or wake up too early, our brains aren’t able to do their job efficiently leaving us feeling groggy, forgetful, and unable to focus clearly.

A good rule of thumb is to aim for at least 7-8 hours of sleep per night and try to establish a consistent sleep schedule. Best to avoid using any electronic devices before bed – the blue light can cause your brain to think it’s still daylight, interfering with melatonin production. Instead, try to create a sense of “dusk” about 30 minutes before you go to bed by dimming the lights, turning off all blue screens, and allowing your body to wind down with a relaxing activity, like reading a book or taking a warm bath.

Consume More Brain Food

Our brains require certain nutrients to maintain peak performance and perform complex functions including memory, attention, problem-solving, and decision-making. In order for these actions to take place, the brain needs a steady supply of nutrients such as glucose, obtained from the food we eat.  

Another important nutrient obtained from dietary proteins are essential amino acids. These are used to produce important neurotransmitters, the chemical messengers that allow our brain cells to talk to each other. In addition, our brains require adequate B vitamins, Vitamin E, and iron to support nerve cell development, energy metabolism, and antioxidant defense.

As you might assume, a diet high in processed foods, sugars, and unhealthy trans fats can lead to brain fog, unclear thinking, and even fatigue. Other negative consequences from these types of food can include accelerated inflammation, heart disease, diabetes, and more.  

So, what kinds of foods are the best to optimize brain health? I’m glad you asked.

Foods that are good for brain health include:

  • Plenty of fruits and vegetables which are rich in antioxidants to nourish and protect your brain.
  • High-quality plant and animal proteins which are rich in amino acids.
  • Sufficient water to maintain optimal hydration – shoot for ½ your body weight in ounces every day.
  • Fatty fish such as salmon, mercury-free tuna, and sardines which are rich in omega-3 fatty acids are excellent sources of DHA and EPA.
  • Berries also contain high amounts of antioxidants along with flavonoids which have been shown to improve cognitive function.
  • The mushroom, Lion’s Mane is the king when it comes to improving cognitive function and optimizing brain health.
  • Walnuts and pumpkin seeds are rich in Vitamin E, fiber, and protein.
  • Eggs are a good source of choline, a superfood when it comes to brain development and cognitive function.
  • Dark chocolate not only contains caffeine but also contains a generous amount of flavonoids which also protect brain health. 

Without a steady supply of these nutrients, our brains can't function at their best. A deficiency of these important nutrients can lead to cognitive impairment, memory problems, and mood disorders. Over time, a diet that is missing these foods can lead to neurodegenerative diseases like Alzheimer's and Parkinson's. By consuming a balanced diet rich in whole foods, we can ensure that our brains have the nutrients they need to function at their best.

Get Your Body Moving

Regular physical exercise isn't just good for your body – it's essential for maintaining a healthy and happy brain. Not only can exercise deliver important nutrients to the brain through improved blood flow, but when you move, your body produces important neurotransmitters such as dopamine and serotonin which improve your mood – and your memory. 

A good rule of thumb when it comes to exercise is to aim for at least 30 minutes of moderate exercise 3-4 days each week. This can include brisk walking, cycling, pickleball, or other activities you enjoy. You can also try incorporating more movement into your daily routine, like taking the stairs instead of the elevator or going for a walk during your lunch break.

Manage Your Stress

The negative impact of chronic stress on our overall health can’t be overemphasized enough.

When we're under chronic stress, our bodies produce cortisol, a hormone that can impair brain function and lead to symptoms like brain fog, memory problems, and difficulty concentrating. Simple activities such as yoga, meditation, deep breathing, and other relaxation techniques can boost your cognitive function and reduce stress all at the same time.

Learning how to manage your stress can help reduce the impact it has on your brain and improve your overall cognitive function.

Brain Gymnastics

Just like our bodies need exercise to stay as healthy as possible, our brains need exercise too.

Engaging in activities that challenge your brain, like learning a new language or playing a challenging game, can help improve cognitive function and reduce the symptoms of brain fog.

Even learning a new skill, solving crossword puzzles, or playing a game that involves some kind of strategy will put your brain into action, forcing it to stay active and remain sharp. Other brain-building activities include taking a cooking class, learning how to paint, or tango! Just get out there and do something fun that you enjoy!

Brain Health and Sharper Focus is Within Reach

Brain fog can be a frustrating and debilitating symptom, but it doesn't have to control your life. By taking a more holistic approach to your brain health, you can improve your cognitive function, sharpen your focus, and reduce the symptoms of brain fog. Try to incorporate at least two of these tips into your daily routine, and watch as your brain becomes clearer, sharper, and more resilient.

Happy Patients

I have had back issues most of my life. Since starting treatments with Dr Greg I have had no more issues. It's such a relief to be able to be physical at the high level I want to be. I am able to maintain wellness by seeing Dr Greg on a regular basis. Thank you Dr Greg!!

Michael L.

Hello! I just want to say that you are truly a healer! After leaving your office last Monday, I was more able to breathe, truly breathe - after having suffered all weekend to take a deep breath due to a "rib out of place" OK - if you say so....all I know is that, though I continued to have a bit of pain in my upper back and neck for a day or two, I could take wonderful, glorious deep breaths thanks to your treatment. Thanks again for all you do! Even if I do make many sound affects while you are treating me - "OUCH!!! Hmmmph!! Ughhh!! Really???" I truly appreciate your healing touch....


I have had Parkinson's Disease for 8 years.  I have developed arthritis in my back and hips. The stiffness of the Parkinson's and the arthritis has caused me a lot of pain. Because of that unrelenting pain I was unable to exercise. Exercise is an important part of pain management for Parkinson's.  Since I have been seeing Dr. Krapf I am feeling much better and his care has allowed me to begin exercising again, which has improved my overall well being. In the past I have been treated by physical therapists and orthopedists. Dr. Krapf's chiropractic manipulations have had an amazing impact on my health and happiness. I highly recommend Dr. Krapf to anyone who needs excellent chiropractic care and the many alternative therapies he offers. I would say he is magical!

When my friend received excellent care from Dr. Krapf, she recommended him to me. I have had gastrointestinal problems for nearly 50 years that have recently been diagnosed with celiac disease with lactose intolerance. All that, including unrelieved stress had made me unhappy and unhealthy. Today I am a different person with the help of Dr. Greg. The Gastro issues are practically nonexistent, my stress levels have plummeted, and my body is changing. I am so grateful for Dr. Greg and his healing hands.

Mary Ann L.

Our family have been patients of Krapf chiropractic for a few decades. We have several success stories archived. The most recent event involves our youngest son who is completing his senior year of high school. He has been a patient of Krapf Chiropractic (KCA) since birth. He has been an avid soccer player since the age of four and has sustained numerous injuries over the years. Dr. Krapf has successfully assisted in every recovery.

Most recently, he began complaining of his feet hurting while playing soccer. Both feet hurt - particularly the balls of his feet while running and cutting. He came to Dr. Greg with his complaint as this was seriously affecting his game. Dr. Greg evaluated the situation and decided a foot scan should be done. The finding was dropped arches. My son was fitted for orthotics. They arrived within days and he wore these as directed. Within a few short weeks he is now playing full games pain free.


I first called Krapf Chiropractic when my back was so bad that I couldn't get up off the floor. It's been a blessing to have Dr. Greg help me with my overall wellness and health! I find this to be a place where you are not a number and everyone cares. Mollie is always cheerful and reminds me to come. Erin is always smiling and helps relax me when I'm in pain. I would not be functioning if I did not have Krapf Chiropractic to keep me going. As I get older my appreciation deepens, especially when I see people around me who are suffering with back problems. If they only knew how helpful this is. I believe Dr. Greg treats the person not the symptoms. Thank you

Debbie B.

I've been lucky to have exceptional health care from the beginning. At the beginning, seventy-six-plus years ago, Hugh Rodgers brought me into the world in mother and dad's second-floor bedroom in our dairy farm home. Hugh's son, Hugh, Jr., practiced with his dad and beyond caring for my parents, he, also, cared for hundreds of others and me. Roughly forty years ago, a friend suggested I make an appointment with Richard Krapf for help with back-pain. Richard treated the pain that, often, was debilitating, and on Richard's death, his son, Greg became the second second generation to help me from one place to another. I'm grateful to Hugh, Hugh, Richard and, perhaps, most of all, to Greg.


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