Busting BRAIN FOG

DON’T JUST SHRUG POOR CONCENTRATION OFF AS A SIGN OF GETTING OLDER

From being easily distracted at work, to re-reading the same sentence in a book, poor concentration impacts just about everyone. According to Cognitive Performance Psychologist Ryan Morgan, inattentiveness can strike for many reasons, including medical, cognitive, or psychological conditions (not to mention the distracting nature of smart devices).

However, inattentiveness isn’t something you have to accept, Morgan says you can improve your focus with some simple lifestyle changes:

EAT RIGHT

“Specific foods have been found to boost brain functioning, such as pistachios, which support blood flow, bringing more oxygen to the brain, or shrimp and eggs, which contain choline for strong memory,” he explains.

As a result, Morgan recommends animal-based products high in B-12 and amino acids, while vegetarians and vegans might need to seek out supplements.

He notes taking brainspecific supplements can help tackle inattentiveness – with caffeine-free supplement-based nootropics (cognitive enhancers) being an effective option to boost concentration.

GET ACTIVE

Morgan says moderate exercise – which translates to 30 minutes of walking three times per week – is the best way to increase blood flow into the brain.

“Exercise of a moderate nature has been found to improve depression, attention and memory in multiple clinical trials,” he says.

This movement helps the brain focus throughout the day as exercise improves sleep, addresses stress hormone levels and improves our stress response.

UNWIND AND DISCONNECT

Though our busy-ness makes us appear productive, it also increases stress, causing concentration to dwindle.

“Learning how to manage stress and how to disconnect the brain from these demands daily will improve your ability to concentrate,” says Morgan.

“One major culprit is technology – and so disconnection refers to making sure that throughout the day you are regularly switching off and giving your brain an opportunity to rest, integrate, and recover.”

Try to make time towards the end of the day to engage in mindfulness meditation.

SLEEP IT OFF

Though you might know that poor sleep decreases your focus, sleeping six hours or less a night can reduce your brain’s ability to process and focus by up to 50 per cent.

“Sleep clears out the day’s ‘garbage’, which will improve focus, improve clarity of mind and, more importantly, give you the energy you need to sustain intense focus and concentration,” says Morgan.

While sleep patterns differ from person to person, try going to sleep and waking up at the same time every day, aiming for at least eight hours of shut eye a night, and if you’re having trouble sleeping, seek professional help.

Ryan Morgan is a psychologist and specialist in cognitive performance with BIOV8, the makers of Yootropics, www.yootropics. com.au