From time to time, poor concentration, which is also known as brain fogs, affects all of us. But there is no need to worry about it. There are some amazing natural remedies available that can help boost your memory and concentration. The following are six simple ways to boost concentration.
Causes of poor concentration
There are different reasons why brain fog occurs. And before we can start improving our poor concentration, we need to first find out how it starts. And here are some common cause of poor concentration:
- Lack of sleep
- Hormonal change
- Medical conditions
How to boost your concentration
Look at your diet
The brain requires very specific nutritional requirements to keep its best functioning.
Eat breakfast everyday. A steady supply of glucose is needed by the brain to function and studies have revealed that people who skip breakfast have reduced performance at work or school. A high fibre diet has been associated with less age-related impairment on brain function.
Eating meals rich in monounsaturated fatty acids can help protect the brain against age-related cognitive decline. In addition, it has also been shown that omega 3 and 6 fatty acids are also good for this. The theory behind the benefits of eating essential fatty acids is that the brain is composed of 60 percent fats. These fats need to be constantly replenished.
Eating foods high in antioxidants can help reduce free radical damage and help slow age-related cognitive decline.
The supplement Acetyl l-carnitine (ALC) helps protect against brain degeneration, produce energy in the cell’s mitochondria, and removes toxins from the mitochondria. ALC can significantly improve memory, boost mood, and respond to stress.
Phosphatidylserine (PS) is the most abundant phospholipid in the brain and is vital in the maintenance of the structure and functionality of the brain cells. PS encourages the regrowth of damaged nerve networks and supplementing can help improve memory, learning, concentration, mood, word choice, and the capacity to cope with stress. Other supplements that can help include vitamins B6 and B12, nicotinic acid, and melatonin.
Try herbal medicine
There are several herbal medicine available that can help with improving concentration:
- Huperzia serrata – Improves cognitive function and memory.
- Bacopa monnieri – improves memory and higher order cognitive processes.
- Ginkgo biloba – Used in treating early stages of age-related mental decline. Also, it can stabilise and improve cognitive performance.
- Vinpocetine – Enhances brain circulation and oxygen usage. Also, it protects the brain from a lack of oxygen and degeneration.
- Skullcap – Traditionally used in easing feelings of being overwhelmed, and helps in promoting the natural equilibrium normally present in the mind.
- German chamomile – relieves occasional nervous tension and gently soothes and lessens frustration caused by fatigue and overwork.
- Gotu cola – used in supporting a healthy brain and nervous system. It is also used in promoting mental clarity, memory, brain function, and balancing mood.
- Avina sativa – can alleviate common nervous irritability.
- Urtica urens – maintains blood sugar levels and can also help in maintaining the circulatory system.
- Rooibos – maintains blood sugar levels and the circulatory system. Also, it promotes a relaxed feeling and balances mood fluctuations.
Get plenty of sleep
It is highly important to get enough sleep. Oftentimes, a lack of sleep results to a decline in concentration, planning, problem-solving skills, learning, memory, and alertness. In fact, being awake for 21 hours straight, it has the same mental abilities of someone who is legally drunk. Luckily, this is reversible. Taking an extra hour or two of sleep allows the person to concentrate better, which in turn has added benefits for the overall mental performance.
Work up a sweat
Exercise or any physical activity can help with concentration. It has been shown that a moderate half hour of walking three times a week can improve concentration as well as learning and abstract reasoning skills. Exercising helps in getting extra oxygen to the brain which boosts mental ability. Additionally, it can also promote the growth of new brain cells. The effects of exercise seem to be strongest on the hippocampus, a part of the brain that is responsible for learning and memory. Also, it is also the part of the brain that is easily affected by the stress hormone cortisol. Exercising can help relieve the impact of cortisol which reduces stress. Yoga is also excellent in improving the mood if a person is feeling stressed out.
There are several ways to meditate but the common goal is to quiet the mind. Meditation is important in fighting off stress, understanding oneself, and improving overall health. Meditation helps the mind to get rid off extraneous thoughts which in turn helps in concentration. The best part about meditation is that it can be performed any time.
Neurofeedback is different from biofeedback. Biofeedback concerns with teaching people to control seemingly uncontrollable aspects of the body such as the heart rate. Neurofeedback works on similar principles, except that it mainly focuses on the brain and brain wave activity. Using this therapy can increase the size of the alpha wave, which peaks when a person is calm and focused. It can also improve memory and make people feel more calm.