Many of my clients experience brain fog, lack concentration and find themselves easily distracted. It is possible for these issues to stem from your current health, especially as a result of unbalanced blood sugar levels, dehydration and lack of good fats within the diet. My top natural concentration tips are:
Balance your blood sugar – when blood sugar levels are balanced the body has an optimum supply of sustained energy to ensure focus, alertness and concentration. In order to achieve balanced blood sugar levels aim to eat every 3-4 hours and consume protein with each meal or snack.
Sleep – as important to the human body as food and water. Sleep deprivation results in fatigue which results in concentration difficulties. Aim for approximately 8 hours of restful sleep each night. If you find it difficult to achieve restful sleep, here are some tips.
Meditation – a recent study identified brain functions that are improved by meditation. The study showed that meditation can improve focus and sustain it. If you are new to meditation or struggle with the concept, here are some practical tips.
Exercise – regular exercise releases brain chemicals required for concentration, memory and alertness. Aim to move your body in a way that feels natural and breaks a sweat. There is no need to ‘push’ your body. When you push your body it is placed under stress and when the body is stressed it releases cortisol. Cortisol is a fat storage hormone.
Hydration – the activities of the brain and nervous system are dependent on water. The brain is made of approximately 85% water. Adequate hydration ensures optimal brain function. If you struggle to drink adequate water, try my Vitamin Water.
Omega 3 fatty acids – found in oily fish, flaxseeds and walnuts to improve brain health to aid cognitive function. These fats are extremely important for our brain health.
Zinc – found in pumpkin seeds to aid concentration. You could also source a zinc supplement if you are significantly deficient. Zinc is depleted by the Pill so this is often an issue in women.
Potassium – found in spinach and banana to aid responsiveness by increasing neuron transmission.
Magnesium – found in chickpeas and cacao to increase blood flow and oxygen to the brain. Brain health is vital to aid efficient concentration. Try my Cacao Thickshake.
Antioxidants – found in fruits and vegetables and are anti-inflammatory to improve brain health. Load up your plate with fruits and vegetables, especially your greens. This is an example of what to put on your plate. This is an example what I put on my plate.
B vitamins – found in eggs and fish to protect against nerve damage and assist memory recall. B vitamins are essential to enable the body to cope with stress.