There are many distractions that can ruin your concentration when you’re trying to focus on work or study. Sometimes these can be external factors that draw your attention, but often the struggle is an internal one. If you’re wondering how to improve concentration, you may have thought about medications and such treatments. However, there is no need to rely on chemicals and suffer potential side effects.
There are plenty of natural ways to improve your concentration. Here are ten of them.
1- Eat fish for Omega-3
Research has shown that high-protein Omega-3 fatty acids can help to improve a range of cognitive functions, including concentration. Fatty fish such as salmon, sardines, lake trout and anchovies are rich in Omega-3. Other good sources of Omega-3 include chia seeds, flax seeds, dairy, walnuts and grass-fed beef.
You can also up your Omega-3 intake with supplements. One study showed that participants who took supplements rich in Omega-3 performed better in terms of brain function and performance. In essence, they could achieve better results with less effort – allowing them to work or study for longer without getting tired or losing concentration!
2- Have some glucose and fructose
Glucose is another great food for focus, as the brain uses glucose for fuel. This means that if your blood sugar levels start to run low, your brain does not have enough energy and your concentration will suffer. Studies have shown that dips in glucose levels damage attention, memory and learning ability, while consuming glucose will improve cognitive functions.
Furthermore, your brain consumes more energy and therefore more glucose while performing difficult mental tasks, and so blood glucose levels need to be topped up.
This doesn’t mean you should consume lots of sweets or sugary drinks while trying to focus, however. Glucose can also be found in starchy foods such as bread, rice, pasta and potatoes, fruits, juices and honey. Making sure you have regular meals and you snack on fresh fruit while working or studying will help to keep a ready glucose supply and make sure the brain has enough energy.
3- Take Vitamin B
The B-group vitamins, specifically vitamin B-3 (niacin), B-9 (folate) and B-12 (cobalamin), are essential nutrients that facilitate vital processes in all parts of the body, including the brain. Vitamin B benefits include improved concentration, memory and other brain functions, as it helps convert nutrients into neurotransmitters.
You can boost your vitamin B levels by taking supplements or by eating Vitamin B-rich foods such as green beans, asparagus, eggs, spinach, cheese, potatoes and avocado.
4- Use essential oil nasal inhalers
Nasal inhalers harness the power of essential oils in an easy-to-use form that can be quickly applied to give you an instant boost. Essential oils have a number of benefits for physical, mental and emotional health. Studies have found that essential oils reduce fatigue, stimulate brain wave activity, improve athletic performance and have positive effects on learning and memory. Nasal inhalers deliver natural stimulation through essential oils that can be accessed simply by taking a deep breath from the inhaler.
Inhalers containing sweet orange, lemongrass and eucalyptus oils, in particular, can help to improve concentration and focus. Eucalyptus has many benefits and has energizing effects, giving you an extra boost to maintain focus for longer. Lemongrass benefits include a positive mood, and it has anti-inflammatory and antioxidant properties as well.
This means that along with improving your focus, a nasal inhaler could also help you to ease aches and pains, have more energy and feel happier. Place your order for your FLYY inhaler, made from plant-based ingredients, to boost your concentration in an entirely natural way.
5- Spend time in nature
Exposure to fresh air and natural environments is another very effective – and 100% natural – way to improve concentration. Taking a break to get outside and spending a little time in nature can be highly beneficial, allowing you to return to work or focus with renewed attention and focus. Any kind of natural environment can be beneficial, whether a park, the woods or your garden.
If you are not able to go outside, bringing a little bit of nature to you, indoor plants for example, can also improve focus. One study found that plants in office spaces improve concentration and productivity.
6- Manage stress
Stress can play havoc with your concentration: deadlines, anxiety and other stresses can draw your attention and make it difficult to focus on the task at hand. Additionally, studies have found that long-term stress has significant impacts on physical and mental health.
Stress can cause sleep issues, digestive problems, cardiovascular disorders, and has been linked to depression and anxiety, all of which can damage your focus. Effectively managing your stress, therefore, is essential for being able to maintain proper concentration.
7- Don't skip breakfast
A good solid breakfast is essential to being able to maintain concentration levels throughout the day. As mentioned above, maintaining your blood glucose levels is essential so that your brain gets the energy levels it needs in order to concentrate. If you fail to eat breakfast, your glucose levels will drop and your focus will suffer. Studies have shown that students perform better when they’ve eaten breakfast. Make sure you eat a hearty breakfast that includes high-fibre whole grains, dairy and fruit while avoiding high-calorie foods that can have the opposite effect and make your brain sluggish.
8- Stay active
Physical activity is another key factor when it comes to concentration. You may have noticed that your focus drifts more and more the longer you sit still. There is scientific evidence to back up this phenomenon: studies have found that even short doses of physical exercise improve cognitive functions such as concentration. Incorporating physical activity into your daily routine, such as a workout in the morning or a walk at lunchtime, will help to improve your focus throughout the day.
Meditation is a powerful tool to improve concentration. Numerous studies have shown a link between meditation and mindfulness and increased focus, memory and other cognitive functions. Meditate for more focus by taking a break in the middle of the day, whether for just five minutes or a longer session. This can be as simple as sitting in a quiet place and listening to the sound of your own breath. If sitting still is not for you, yoga has similar benefits, thanks to the deep breathing and calming effects of this activity.
10- Raise your sleep game
Finally, a good night’s sleep is absolutely essential to being able to focus the next day. Seven to eight hours of high-quality sleep a night is critical for our physical and mental health. Failure to get a proper night’s rest makes us feel groggy, impairs our cognitive abilities, and makes it almost impossible to concentrate. In fact, according to one Harvard Health Report, sleep deprivation for 48 hours has the same impact on cognitive abilities as having a blood alcohol concentration of 0.1%.
If you want to know how to increase focus, look to your diet, exercise, and lifestyle. Consuming the right foods, getting enough sleep and physical activity and managing stress can go a long way to maintaining concentration levels. You can also give your focus a natural boost with a nasal inhaler with orange, eucalyptus or lemongrass essential oils and by spending some time in nature.
Now you definitely know how to improve concentration and increase your focus on a daily basis. We are all different and some ways will work better on us than other. Tell us below what works best for you !