You can also add pumpkin seeds to a salad, smoothie, oatmeal, or homemade granola. Leafy greens, including lettuce, kale, collards, broccoli, and spinach, are a great energy source. A salad with leafy greens and grilled chicken, pumpkin seeds, and avocado is an excellent lunch option.

This meal can keep you focused for the rest of your workday. Studies have shown that these plant-based foods are connected to reduced cognitive decline because they are rich in vitamin K, lutein, phylloquinone, and nitrate.

Similar to berries, leafy green vegetables also help fight dementia and Alzheimer's disease. Tomatoes contain an antioxidant called Lycopene that helps prevent free radical damage.

Packed with vitamin A and vitamin C, tomatoes are another great addition to a fresh salad, or they can be eaten raw as a snack. Dark chocolate improves focus because it contains caffeine. As we know, caffeine is an ingredient known for its stimulant effects.

While dark chocolate is an excellent food for improving concentration and memory, only consume it in moderation. In addition to these food choices, you can opt for foods rich in antioxidants, healthy fats, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin C, vitamin E, and folic acids.

These vitamins and nutrients help with brain focus and improve memory. We all know how exercise can help us lose weight and muscle tone, but did you know that it helps focus and concentration?

Exercise increases blood flow to the brain. When you exercise, your body removes toxins and delivers oxygen throughout your system. This means that there are more nutrients available for your cells which in turn means better cognitive function.

This is exceptionally beneficial for focusing on tasks at work or studying for school. Exercising before a long day of work has been proven to help make you more productive because it releases stress hormones like cortisol. Exercise is also essential for the release of endorphins, which help you feel happy and relaxed.

Taking care of your physical well-being includes eating the right foods in addition to exercise. The two go hand-in-hand when it comes to improving your concentration and energy levels. Research suggests that sleep impacts how your brain retains information.

In the short term, getting enough rest can help you stay focused the next day. Healthy sleeping habits over a long period of time can result in stronger memory.

The National Sleep Foundation recommends that healthy adults get between hours of sleep each night. Taking frequent breaks puts less stress on your body. Work in minute sprints, and then take a minute break to stretch, take a short walk, drink water, or just move around.

Repeat this work-and-break cycle for a few hours to help your concentration. Meditation techniques, such as mindful breathing , help with mental clarity and awareness. You can look for mobile apps, podcasts, and music screaming playlists that offer guided meditations.

As much as we love technology, it can be one of our biggest distractions. This award-winning productivity app lets you set a timer to get work done and manage your time. You can earn credits by not using your phone until the timer finishes its countdown. Forest is available in the App Store and Google Play.

Living in a digital world makes us check our notifications, emails, and social media so frequently. Sometimes, even the most minor distractions can cause you to lose focus.

If you find yourself constantly shifting your attention to other things, see what you can do to remove those distractions. Maybe you need to play music instead of watching TV while you work.

Learning how to focus better will help you identify and eliminate those distractions. Contrary to popular belief, working on multiple things at one time actually leads to you getting less work completed. If you're looking for even more ways to increase your attention span without changing what you eat or drink, exercise might be just the answer.

Exercise helps with concentration by stimulating brain chemicals like serotonin and dopamine. Serotonin is responsible for moods, and dopamine is involved with reward-motivated behavior. However, there's no escaping that the foods we eat have a profound impact on our cognitive performance.

Healthy food choices are important for focusing, and the types of food we eat can affect our ability to concentrate. Just announced! Explore the agenda for Uplift April 10—11 in SF.

Harvard Business Review, February Author Recent Posts. BrainMD Life. Latest posts by BrainMD Life see all. Veterans Day: One Warrior Shares Some of the Best Ways to Heal from Trauma - November 2, Could Your Mood Issues Be Linked to a Pain In the Neck? focus and energy , free trial , supplements.

Share fb tw pn. Notify of. new follow-up comments new replies to my comments. Oldest Newest Most Voted. Inline Feedbacks. HealthyLife WeRIndia. TheV2 Magazine. Thanks for this wonderful information!!! How I can work on this point? Related posts.

Brain Health , Family , Healthy Lifestyle , Nutrition. Apr 14 th. Immunity , Ingredients , Research. Most people focus the best at a. or closer to 4 p. Save activities that require the most effort and creativity for your peak hours.

If you're an early bird, it's probably earlier than a. If you're the late type, you might not hit your stride until the mid-afternoon.

My peak time is around a. By a. Emails create stress, so they 're better done when you're not at your peak. It also ages fast, and if you wait to check your inbox at the end of the workday, you might find that a lot of problems have already been solved.

I always view my tasks in terms of their emotional value. Does doing something make me feel positive or negative? My research shows that people are happiest when they do easy things, such as making a quick call or writing a grocery list.

Unfortunately, we can't do positive tasks all day.

This may be a sign something else is going on that needs to be addressed by a medical professional. Mental health struggles like depression can leave you feeling completely drained of energy.

Other health concerns, such as anemia and thyroid dysfunction, can lead to feelings of low energy and lack of motivation. A blood test can help identify any of these other issues that may be causing low energy levels.

Undergoing an IV treatment is one of the best ways to gain energy fast. The Energy and Focus IV Drip Package from Mobile IV Medics is a natural way to give your body the vitamins, nutrients and antioxidants it needs to produce energy.

Registered nurses from Mobile IV Medics will come right to your home for treatment, and each package can be personalized to your needs. Upgrade your IV solution through the various add-ons we offer , such as vitamin D, magnesium and anti-nausea medicine.

When you need a quick, easy and natural way to alleviate symptoms of low energy, choose our Energy and Focus IV Drip Package. This IV mixture contains the natural nutrients and vitamins your body needs for a boost of energy that lasts.

No more relying on sugary drinks for extra energy! Our dedicated registered nurses make the process easy by coming to you. Contact us today to learn more about our offerings and the best treatment plan for you.

These seven tips can help boost your focus for an energy-filled day: Jump Ahead: 1. Exercise Regularly 2. Eat Well 3. Stay Hydrated 4.

Establish a Sleep Routine 5. Limit Your Sugar Intake 6. Speak With a Doctor 7. Receive an Energy and Focus IV Treatment Get a Natural Boost of Energy Fast With Mobile IV Medics 1.

Treatment Menu. Book Online. Older Post: What Is a Banana Bag IV? with an apple or banana or on a plain rice cake would be great. You can also stir into oats or include in a smoothie.

Seeds chia seeds, flaxseeds and pumpkin seeds are packed full of fibre, essential fats and other nutrients to boost your energy try including these in your day, add chia or flax to your morning smoothie or sprinkle flax on eggs, try chia seed pudding, mix pumpkin seeds into a little nut mix or add to a salad.

Lots of ways to enjoy seeds. Fatty fish — a great source of omega 3 as well as B vitamins which are important for the body to produce energy. Leafy green vegetables broccoli, bok choy, spinach, kale, etc.

Whole grains brown rice, quinoa, oats, spelt and whole wheat. Lean Protein — a powerful energy source eggs, chicken, fish, lean turkey, lean beef, etc. Add these to salads or bowls or try making a healthy bean burger.

Hummus is also great, tsp. of hummus with some raw veggies would be a good little snack. You could try 1 square with some almonds or nuts for a snack.

There are a number of different vitamins and supplements that you can take to help boost your energy levels. Vitamin B 12 plays a huge role in energy production in the body.

It can be found naturally in some animal proteins including meat, fish and dairy. Taking a supplement would be a great for you. You can get this in a number of formats including sublingual — under the tongue and is inexpensive.

You can also get iron from beans, dark leafy greens, dried fruits natural and peas. CoQ10 — this is a powerful antioxidant that is found in every cell of your body and is need for energy production. Our body produces CoQ10 and we can also get it from our diet through certain meats, fish and peanuts.

As we age, our ability to produce CoQ10 is decreased, so supplementing may be beneficial later in life. Magnesium and melatonin may help promote good sleep , which is essential for good health and for increasing energy levels.

There are some combination supplements that you can buy that are formulated specifically for energy, sleep and stress. Although supplements may be beneficial in helping you stay alert and energized each day, they are not a substitute for what your body needs naturally — focus on getting adequate sleep, eating healthy foods, drinking lots of water and exercising daily.

Plus, a short walk, jog, or bike ride can take you to a new environment, which could help provide a mental reset that further stimulates your brain — more on that below. Learn the benefits of yin yoga for a mind and body reset.

Certain supplements might also help increase mental energy and lead to improvements in memory, thinking, and attention. A few supplements linked to heightened mental energy and brainpower include:.

Just keep in mind that supplements may offer more in the way of long-term benefits. Adding a regular meditation practice to your day could make it easier to mentally recharge and refocus — which can, in turn, help renew energy in the mind and body.

The potential benefits of meditation can include:. New to meditation? These tips can help you get started. Funneling most of your brainpower into a mentally demanding task can sap your energy pretty quickly.

Time in nature can offer plenty of brain benefits, according to the APA , including improved mood and mental energy. Plus, sunlight can trigger the release of serotonin, which can help improve your mood along with your ability to focus.

Even simply stepping out into bright sunlight for a few minutes could leave you feeling a little more alert. It may not surprise you much to learn that stress can affect your mental energy levels.

Having too much to do can often contribute to physical fatigue, after all. Stress prompts the release of the hormone cortisol, which can affect your ability to make decisions, concentrate, and remember information. Though stress can come from any number of sources, it never hurts to explore your daily or weekly schedule to find a likely point of origin.

You might not be able to ignore every task, of course. But consider setting aside some less urgent responsibilities. It might also be worth asking a friend, family member, or co-worker for support.

Any help they can provide might ease some of your burden, which can help relieve stress and improve your mood. As a result, you might feel recharged enough to manage the rest. You might already know your brain requires a certain amount of quality sleep for optimal function.

But do you know how much sleep you actually need? Most adults need between 7 and 9 hours of sleep each night, though your specific sleep needs can vary. Sleep also gives your brain the time it needs to store information, get rid of waste, and carry out other important body processes.

You might feel dull, distracted, and even have trouble regulating your emotions. But beyond a short-term drop in mental energy, sleep deprivation can have more serious consequences for your mental and physical well-being over time.

Find 17 tips to improve your sleep here. A consistent lack of mental energy can sometimes suggest an underlying mental health concern, like depression.

Professional support can make it easier to identify potential reasons for low mental energy and begin exploring solutions. Crystal Raypole writes for Healthline and Psych Central.

Her fields of interest include Japanese translation, cooking, natural sciences, sex positivity, and mental health, along with books, books, and more books. She lives in Washington with her son and a lovably recalcitrant cat.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Ever felt like your mind could use a deep cleaning?