Blackmores asked naturopath Danielle Steedman to name and shame the six worst concentration stealers, then provide an action plan for stopping each one in its tracks:
Fatigue reduces alertness, concentration and reaction time. It also impairs judgement.
Fight the thief
Steer clear of caffeinated drinks or alcohol in the hours before bed and make any tweaks that you can to your sleeping environment – if you have noisy neighbours this may mean wearing earplugs!
Look into a sleep supplement with ingredients such as passionflower or valerian if you need some extra help getting a full kip.
Stress triggers your body to produce increased amounts of cortisol, a hormone responsible for many of the symptoms of stress – both good and bad.
Stress can be a great motivator to help you achieve your goals; however, elevated cortisol over long periods can result in anxiety and poor concentration.
Fight the thief
Practice yoga, mediation or tai chi to learn how to quieten and focus your mind.
If you’re stressed, you’ll have an increased need for B vitamins, which are necessary for the function of the brain and nervous system. Vitamin B12 in particular is an important nutrient for optimal cognitive function and reasoning.
Missing meals plays havoc with blood sugar levels as well as robbing your body of vital nutrients. Low blood sugar makes it difficult to concentrate as your brain requires a steady supply of energy (glucose) to function.
Fight the thief
Top up on wholegrains, fresh fish, vegetables and fruit – these are rich sources of some of the key nutrients that aid your ability to focus such as omega 3 essential fatty acids, zinc, B-vitamins, iron and iodine.
Scoffing sugar in large amounts causes blood sugar levels to spike, and gives you a stream of quick energy, followed by a dramatic drop in blood sugar (and corresponding symptoms of poor concentration and low energy). Often this will send you hunting for the next sugar hit – creating a vicious cycle.
High sugar foods lack nutrients that are important for healthy brain function, and therefore for concentration and focus, too.
Fight the thief
Choose foods low in GI (glycaemic index – a measure of quickly a food type releases its energy hit): these fill you up but release glucose into your bloodstream slowly.
Great low GI choices include rice bran, yoghurt, skim milk, grain and rye bread, barley, wholegrain pasta, chickpeas, oranges, soy beans, lentils, tomatoes, porridge and cherries.
Water is vital for every cellular reaction, including those that take place in the brain.
Fight the thief
Make sure to drink purified water daily. Herbal teas count towards this intake – but caffeinated drinks don’t!
Regular exercise is vital for optimal brain function. It improves blood circulation and delivers oxygen and glucose to the brain. It is also critical for stress relief.
Fight the thief
Start small. If you’ve hit an exercise drought, don’t leap into 7 km runs straight away – begin by walking every second day and carrying some dumbbells with you three times a week. Build up to a regular program that includes cardio, strength training and flexibility boosting – when your body’s firing, your brain will follow suit.
References available on request