Boost cognitive clarity -
Yes, even that extra half-hour makes a big cognitive difference! No mental clarity tips list would be complete without addressing your stress levels. Did you know that chronic stress can kill brain cells and affect the way you make decisions or perform problem-solving tasks?
Which is why you need to get your stress under control. Stress can make your mind feel stretched too thin, and make it difficult to concentrate. This is because your mind is responding to the stress triggers, rather than that task you have on your to-do list.
Eliminate chronic stressors. For example, your work commute may be 30 minutes faster on the interstate, but if the longer drive through the quieter back roads is far more pleasant, why not take the extra time?
Some stress is normal and healthy for our minds. While throwing yourself into a hour Netflix binge or vegging out on social media might feel good, it may be more cognitively productive to learn some healthy coping strategies that keep your mind sharp.
Think about how eliminating a stressor for example, that job you loathed feels like a veil of heavy confusion has been lifted from you. Suddenly, the world is more clear and easier for you to process. A similar thing happens when you practice stress-releasing activities that help to clear the mind and keep those mental cobwebs swept away.
Here are a few that the experts rally behind:. Some types of vitamins, plant-based sources, nutrients, or other substances may help people to regulate their moods and keep their minds sharp and clear.
Your doctor or medical professional, or a licensed dietician, can help you to vet some of these substances. Check for the current research studies available as well, so you can see what the science says about how they affect your cognitive health.
Exercise helps your body produce certain chemicals in the brain, some of which help your memory, an important component of mental clarity. Also, a healthy diet helps to feed your brain with crucial nutrients for brain health and improve your mental health. Get a mental boost with a healthy diet and regular exercise for your body and mind:.
Give yourself a mental boost today with a healthy diet, exercise for your mind and body, and improved sleep and stress management.
Your cognitive health, ability to focus, and concentration are all aspects of your physical and mental health that you can work to improve and make a priority. We are here in support! Take care of yourself and follow our blog for more health and wellness tips.
By Christina M. Ward 17 Feb. Are you looking for ways to improve your mental focus? Brain performance? Brain fog. Among other symptoms, brain fog may include the following, she says:.
This type of cognitive sluggishness can exist for a range of reasons, including stress, poor sleep, nutrition, and more. Sometimes brain fog may be a signal that your health and wellness regimen needs further attention and professional guidance.
Additionally, there are a handful of lifestyle tweaks — from observations by experts — that may help alleviate brain fog and inspire mental clarity. If you zip from task to task throughout the day, you may not be giving your brain the break it needs to function well.
For example, the aftermath of having COVID may leave you with lingering brain fog , even when you feel physically better, due to possible inflammation associated with the virus, notes Harvard Health Publishing. Prioritizing your absolute-must tasks while scheduling downtime can help support mental stability while working with the fog, she says.
For example, use the alarms on your phone, schedule reminders through a voice assistant, set up auto pay for your bills, and organize your meetings into a calendar.
This may help take away some of the stress associated with brain fog. For that reason, she recommends a low-inflammatory diet, which roughly means limiting or avoiding highly processed foods and red and processed meats, and sticking to a plant-based or Mediterranean-style of eating that emphasizes whole grains, fruits, vegetables, and healthy fats.
Brain fog may be one symptom of certain autoimmune conditions, Wilhour adds. For example, according to the Arthritis Foundation , people with rheumatoid arthritis often report feeling forgetful and unable to concentrate, and separately, anywhere from 40 to 80 percent of people with fibromyalgia and lupus may experience brain fog, per Duke Health.
One study on people with rheumatoid arthritis, and other research on people with multiple sclerosis, showed that an anti-inflammatory diet may help alleviate some of the symptoms of the diseases, including improved cognitive function. In addition, research shows evidence that a low-inflammation diet may be protective for brain health as we age, Wilhour adds.
The National Heart, Lung, and Blood Institute recommends minutes of moderate-intensity aerobic activity per week, for adults, to keep not only the heart in good shape but the brain, too.
Research also shows that physical activity induces changes in the brain, such as an increase in gray matter and brain-derived neurotrophic factor, a molecule that plays a role in creating neural connections related to learning and memory, per MedlinePlus. Memory, executive control, and attention may all get a boost when you work up a sweat.
Plus, exercise is a great antidote to stress for many people, and as additional research shows , it builds up your cognitive reserves to help your brain become more resilient as you age. Activities that stimulate and support your cognitive health include reading books, tackling crossword puzzles, playing games or instruments, and keeping updated on current events, among others.
Like physical exercise, consistency is key. To maintain a regular practice, lean in to activities you find enjoyable. Turning on some tunes can be another brain-tickling strategy. Listening to music has been shown to stimulate the brain and help with stress reduction and mood disorders, per research.
Sleep helps keep you sharp. The Centers for Disease Control and Prevention CDC recommends that adults get at least seven hours of sleep per night. Sleep deprivation can lead to a range of brain fog-like symptoms such as issues with short-term memory, attention, processing speed, and alertness, research shows.
Addressing sleep problems by improving your sleep hygiene like ditching devices before bed or creating a wind-down routine may help you beat fatigue so you can think more clearly the next day.
Have you ever felt scatterbrained, dealt with brain fogginess, or Weight loss journey unable to clarlty and cclarity decisions? Mental clarity means thinking Boost cognitive clarity and Boots decisions quickly and confidently, and it can significantly impact many aspects of our lives, from productivity to relationships. When we make an effort to prioritize mental clarity, it can lead to a happier and more fulfilling life overall. Interested in learning more? Love Wellness has your back! Other ways to achieve mental clarity include:.Cclarity brain fog may crop up without a specific illness attached Bolst it, more publicity on viral infections like COVID and Epstein-Barr virus has shed light claarity brain fog and Boozt cognitive impairments cogintive often manifest with these illnesses.
Or at least, not a chore where cogniive have to follow a highly restrictive diet and cognutive 15 supplements. These patients were able to make significant shifts in their cognitive function and overall well-being with simple changes and practices — and so can you.
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You can start with basic exercisesand then move on to mouth taping or other interventions if needed. According to the National Institute on Aging, mental stimulation, such as playing strategic games, reading, learning new skills, or engaging in deep conversation, may improve cognitive health including mood, thinking ability, and memory [ 22 ].
But the concept of brain plasticity or neuroplasticity suggests that brain change occurs throughout the human lifespan, so presumably using our brains for more and more complex tasks would contribute to mental agility over time.
In fact, research shows that it can and should be fun. Participating in these activities in a calm and relaxed way also signals safety to your body and nervous system. This is a place where healing and neurogenesis can occur more easily.
Another factor that influences cognition and having a clear mind is neuroplasticity. Sometimes, due to chronic stress, trauma including chronic illnessor brain injury, the brain can get stuck in negative and unhelpful thought patterns, effectively shutting down neuroplasticity.
These thought patterns can both manifest physical symptoms and prevent healing. In many cases, there are multiple causal factors at play. But one of them may be these recurring thought loops or a sense of hypervigilance to symptoms.
Once that pattern is in place, the brain naturally continues to follow it based on past experience, unless it is consciously interrupted and a different thought pattern is chosen [ 2728 ]. Despite making significant progress on her symptoms, she still felt poorly.
It was only when she began limbic retraining to calm down her nervous system, regain neuroplasticity, and really begin to enjoy life again that her symptoms improved tremendously. Getting that boost in your energy levels is great, but how were you handling stress before?
Were you letting it build up with your to-do list and never-ending email notifications? Even though we know chronic stress is unhealthy, reducing it tends to be low on the list of our health strategies.
Fortunately, putting strategies in place for eating a healthy diet, getting enough sleep each night, moving your body, and enjoying fun hobbies go a long way toward reducing stress. But taking time for activities that involve inner reflection, like journaling, meditation, and breathwork, can really help to calm the stress response, reduce mental fog, and support whole body wellness [ 29 ].
These practices can all help you actively keep track of your mental state and promote mental clarity. To work with an experienced healthcare professional on improving your health strategies for mental clarity, schedule a consultation with us at the Ruscio Institute for Functional Health.
The Ruscio Institute has developed a range of high-quality formulations to help our patients and audience. Note that there are many other options available, and we encourage you to research which products may be right for you.
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Ruscio, DC. Does your gut need a reset? Yes, I'm Ready No, I Feel Great. Do you want to start feeling better? Yes, Where Do I Start? No, I Feel Fantastic. Strategies like finding your therapeutic diet, practicing good sleep habits, reducing stress, and moving your body are all foundational steps for mental clarity.
You might find that something you thought was the healthiest option is actually contributing to your symptoms.
Surprise: This could be a low-carb diet! Riccio P, Rossano R. Undigested food and gut microbiota may cooperate in the pathogenesis of neuroinflammatory diseases: A matter of barriers and a proposal on the origin of organ specificity.
DOI: PMID: PMCID: PMC Maes M, Kubera M, Leunis J-C. The gut-brain barrier in major depression: intestinal mucosal dysfunction with an increased translocation of LPS from gram negative enterobacteria leaky gut plays a role in the inflammatory pathophysiology of depression.
Neuro Endocrinol Lett. Morris G, Fernandes BS, Puri BK, Walker AJ, Carvalho AF, Berk M. Leaky brain in neurological and psychiatric disorders: Drivers and consequences. Aust N Z J Psychiatry. Tran N, Zhebrak M, Yacoub C, Pelletier J, Hawley D. The gut-brain relationship: Investigating the effect of multispecies probiotics on anxiety in a randomized placebo-controlled trial of healthy young adults.
J Affect Disord. Kuo P-H, Chung Y-CE. Moody microbiome: Challenges and chances. J Formos Med Assoc. Kennedy PJ, Cryan JF, Dinan TG, Clarke G.
Irritable bowel syndrome: a microbiome-gut-brain axis disorder? World J Gastroenterol. Bravo JA, Julio-Pieper M, Forsythe P, Kunze W, Dinan TG, Bienenstock J, et al. Communication between gastrointestinal bacteria and the nervous system.
Curr Opin Pharmacol. Theoharides TC, Stewart JM, Hatziagelaki E, Kolaitis G. Front Neurosci. Wu L, Sun D, Tan Y. Intake of Fruit and Vegetables and the Incident Risk of Cognitive Disorders: A Systematic Review and Meta-Analysis of Cohort Studies.
J Nutr Health Aging. Orchard TS, Gaudier-Diaz MM, Weinhold KR, Courtney DeVries A. Clearing the fog: a review of the effects of dietary omega-3 fatty acids and added sugars on chemotherapy-induced cognitive deficits.
Breast Cancer Res Treat. Song Y, Blackwell T, Yaffe K, Ancoli-Israel S, Redline S, Stone KL, et al. Relationships between sleep stages and changes in cognitive function in older men: the MrOS Sleep Study.
Segura-Jiménez V, Carbonell-Baeza A, Keating XD, Ruiz JR, Castro-Piñero J. Association of sleep patterns with psychological positive health and health complaints in children and adolescents. Qual Life Res. Biazus-Sehn LF, Schuch FB, Firth J, Stigger F de S.
: Boost cognitive clarity| Helpful Links | So, how can you harness the cognitive benefits of magnesium? Arch Gerontol Geriatr. With so many things to do and think about these days, you may well find yourself lost in brain fog, and wondering what to do about it. If something needs your attention, then act accordingly to address the need. Shining light on night blindness. However, individual needs can vary based on factors like age, activity level, and climate. |
| Mental Clarity: 7 Tips for Staying Focused and Sharp | Get Bosot newsletter, event invites, Natural diet plan product insights Booost research. A simple but very effective way cognittive boost Low blood sugar symptoms clarity is cogintive take a walk. Evidence that this works has been mixed. Evaluating the efficacy of an attention modification program for patients with fibromyalgia: a randomized controlled trial. Then I do a Kundalini kriya called " Breath of Fire " to energize the brain. When we are mentally fitconcentration comes naturally and without strain. |
| Mental Clarity: 7 Tips for Staying Focused and Sharp: Gaia Herbs® | In today's fast-paced world, mental clarity and focus are not just buzzwords but essential for navigating life effectively. Having a good work-life balance means having time for both work and play. About Us. Another way to clear your mind is by using a calendar to write down important dates and appointments. Effects of physical exercise on cognitive function of older adults with mild cognitive impairment: A systematic review and meta-analysis. And Citrus scents like lemon and orange may be uplifting. |
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