Have you ever found yourself stuck doing a task at work, spending time on a project, or studying for an examination, only to realize that your mind has been drifting away thinking about other things? You might have wished you could focus all your attention on your task at hand without getting distracted by your mind. In this article, we will cover how you can improve your concentration and improve your overall efficiency.
Diet
What you eat can influence cognitive brain functions like concentration. Foods that are processed, high in sugar, oily, or fatty can harm cognitive function. It is recommended to consume more brain foods like fish, eggs, spinach, blueberries, oranges, and dark chocolate. It is also important to have breakfast to boost your concentration in the morning. Studies have shown that when people eat breakfast, it increases overall energy levels which helps in keeping people alert and concentrating better.
Lifestyle
Leading a healthy and active lifestyle can greatly increase concentration, especially when it involves daily physical activity such as walking, running, and more. When you exercise, your brain releases chemicals that help in reducing stress and improving sleep. We recommend getting at least 150 minutes of aerobic exercise per week to see results. Other than exercise, sleep is also an important factor in maintaining a healthy lifestyle. We recommend aiming for 7 to 8 hours of sleep every night, this will give your brain adequate time to reduce stress hormones and clear out harmful toxins that increase the risk of diseases.
Supplements
Certain types of supplements such as omega-3 fatty acids and ginkgo biloba have beneficial effects on cognitive ability in healthy people. They can boost concentration, memory, creativity, and other cognitive functions.
Omega-3 fatty acids play a vital role in promoting good brain health and healthy brain aging. Supplementation with EPA and DHA may have the ability to help with concentration, memory and managing emotional well-being.
Ginkgo Biloba has been found to increase blood flow to the brain which in turn, improves cognitive abilities such as focus and memory. Studies have found taking ginkgo supplements can improve age-related cognitive decline, memory and thinking ability.
References
- Chertoff, J. (2020, May 29). Aerobic exercise examples: At home, at the gym, benefits, and Mor. Retrieved February 10, 2022, from https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples#athome-exercises
- Harvard Health. (2020, October 01). Tips to improve concentration. Retrieved February 10, 2022, from https://www.health.harvard.edu/mind-and-mood/tips-to-improve-concentration
- Jennings, K. (2021, June 18). 11 best foods to boost your brain and memory. Retrieved February 10, 2022, from https://www.healthline.com/nutrition/11-brain-foods
- Mind Tools Content Team. (n.d.). Improve your concentration: Achieving focus amid distractions. Retrieved February 10, 2022, from https://www.mindtools.com/pages/article/newHTE_78.htm
- Raypole, C. (2019, September 03). How to improve concentration: 12 science-backed tips, and more. Retrieved February 10, 2022, from https://www.healthline.com/health/mental-health/how-to-improve-concentration
- West, H. (2016, November 26). The 10 best nootropic supplements to boost brain power. Retrieved February 10, 2022, from https://www.healthline.com/nutrition/best-nootropic-brain-supplements
- Derbyshire E. Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients. 2018;10(8):1094. Published 2018 Aug 15. doi:10.3390/nu10081094