Do you struggle to stay focused after a while of concentration? Or do you find that focusing from the beginning is hard enough? The ability to focus and stay focused is an invaluable asset for everyone whether it’s to do with work, study, communication or enjoyment. Imagine how great it would be to be able to improve your focus and concentration naturally!
Factors that can affect your focus?
There are many factors that can contribute to your lack of focus from lifestyle to dietary to physiological. Poor sleep and lack of it is an extremely common factor as studies have shown that 62% of adults worldwide admit to not getting enough sleep or sleeping well (Phillips, 2019)! Sleep is needed for cognitive function and the production of neurotransmitters that help with energy, concentration, memory and focus.
Dehydration and poor dietary habits are another root cause as the body requires adequate amounts of carbohydrates, protein, good fats and other nutrients to produce neurotransmitters for cognitive function. Drinking enough water and staying hydrated plays a huge role in your ability to concentrate and focus. Research has shown that even mild dehydration, which is a body loss of 1-2% water, can impair cognitive abilities; as the level of dehydration increases, efficiency of cognitive processing decreases (Riebl & Davy, 2013).
Changes to hormone balance from factors such as stress, pregnancy, breastfeeding, menopause, imbalances and side effects from medications can also lead to reduced cognitive function in particular focus and concentration. Several studies have found that a main cause of defects in cognitive function comes from hormonal fluctuations. The sexual/gonadal and stress hormones can alter the cellular function and synthesis of hormones in the brain areas, which factors such as age and pregnancy can act as triggers for causing imbalances (Ali et al., 2018).
Food for thought?
As pointed out above, while not eating the correct foods can impair your cognitive ability, increasing specific food groups can help to improve and optimize your brain’s ability to focus, concentrate and remember things. Here are some great brain foods to consider adding into your diet today:
- Ginseng – Ginseng is a traditional Chinese herb that has been used for centuries for its therapeutic qualities. Is a natural source of actoprotectors (increases the mental performance and enhances body stability against physical loads without increasing oxygen consumption), and is shown through studies to increase the physical and intellectual work capacities (Oliynyk & Oh, 2013).
- Fatty fish – Contain omega-3 fatty acids and DHA, helps to produce neurotransmitters in the brain that contribute to improving concentration and memory.
- Coffee – Coffee has been known for years to improve alertness and concentration, while also showing cognitive-enhancing effects and memory retention.
- Eggs – A lack of the vitamin choline can cause memory and concentration impairment, however eggs are a great dietary source of choline and can help to improve this. They are also a great source of tryptophan which contributes to increasing serotonin levels that can improve mood and concentration (Wallace, 2016).
- Nuts – Are essential for healthy neurological and cognitive function due to their high levels of omega-3 fatty acids, copper, manganese, zinc and selenium.
What other habits can I change?
Some habits that can be easily changed to help you get the most out of your focus and concentration are:
- Getting enough sleep, the recommended amount for most adults is 8 hours per night
- Drinking at least 2L of water per day to stay hydrated
- Take regular breaks, go outside, move and stretch your body
- Eliminate distractions such as phone apps, tv shows or things in your focus environment that might distract you
- Practise mindfulness and meditation
- Create to do lists to keep yourself on task and aware of your progress
Is there a magic solution for my focus?
While it may not be actual magic, there is definitely a superfood that can save the day here. As mentioned above Ginseng has ample scientific evidence backing its ability to improve cognitive function by enhancing mental performance and intellectual work capacity. It is suggested to have 0.5-2g of panax ginseng root or 200mg of the extract daily for therapeutic effects.
Think about it…
How much easier would your day be if focus and concentration wasn’t such a struggle? By implementing a couple of these lifestyle and dietary suggestions into your daily meals and routine you could spend less time struggling and more time thinking about the important things. With options such as Ginseng that are clinically proven to help improve your focus and concentration, it would be a shame to miss out on all the extra time and clarity you could have!
References
Ali, S. A., Begum, T., & Reza, F. (2018). Hormonal Influences on Cognitive Function. The Malaysian journal of medical sciences : MJMS, 25(4), 31–41. https://doi.org/10.21315/mjms2018.25.4.3
Oliynyk, S., & Oh, S. (2013). Actoprotective effect of ginseng: improving mental and physical performance. Journal of ginseng research, 37(2), 144–166. https://doi.org/10.5142/jgr.2013.37.144
Phillips, (2019). Global pursuit of better sleep health, accessed on 18/07/2022, <https://www.usa.philips.com/c-dam/b2c/master/experience/smartsleep/world-sleep-day/2019/2019-philips-world-sleep-day-survey-results.pdf>
Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’s health & fitness journal, 17(6), 21–28. https://doi.org/10.1249/FIT.0b013e3182a9570f
Wallace, T. (2016). 6 Foods That Help Improve Focus, Dr Taylor Wallace. Accessed on 19/07/2022, <https://drtaylorwallace.com/focus/>