Enhances mental clarity -
Similarly, if you only focus on relaxing and having fun, very few tasks would get done. Finding a healthy balance between work and life is the key to knowing how to improve mental clarity.
Self-care practices are an extremely important aspect of life. Finding the tools, activities, spaces, and people that make you feel safe and supported will allow you to control stress levels and stay productive.
Taking some time out of your week to do something purely because it brings you pleasure is really good for your mental health. Plus, it will keep your mindset flexible and strong. Regularly moving your body is a fundamentally important aspect of good health — both mentally and physically.
You can keep your mind active by sweating out toxins and stimulating the circulatory system. Even simple movements like walking, swimming, or virtual yoga can support you in achieving mental clarity.
Nutrition and mental health are closely linked, which is why a healthy diet is so important for overall health. There are plenty of foods for mental clarity out there that can give you all the nutrients you need for cultivating mental strength.
Some of the best brain foods include fatty fish, berries, dark leafy greens, and pumpkin seeds. Drinking plenty of water will also help your brain function at its peak.
But asking for help is one of the most empowering things anyone can do for themselves. The stress of experiencing mental fogginess is not uncommon. Don't be afraid to ask for help from friends, family, or a healthcare professional. They will help you to feel recognized and understood. If someone on your team or in your family seems to be struggling with mental clarity, there are ways to help create a more conducive environment.
Mental clarity is a vital element of productivity and fulfillment both in and outside the office. We need a clear mind to problem solve and stay on top of whatever challenges are thrown our way.
So, what is mental clarity going to result in when it comes to your personal and professional goals? A clouded mind means clouded judgment. Your judgment needs to be sound if you are to make smart choices in life. It is natural to feel overwhelmed when you are running low on energy and concentration.
You can overcome stress and anxiety more easily when your mindset is at its peak. Poor mental health is something we all battle with from time to time. But with a strong mind, managing stress levels becomes a whole lot easier. An organized mind is able to approach tasks with more efficiency and can execute them in order of priority.
When your mind is functioning like a well-oiled machine, it can enable you to extract more purpose and enjoyment out of life. This includes quality time with loved ones and the pursuit of personal growth.
Mental clarity sits at the epicenter of wellness , performance, and productivity. No matter where you find yourself in life. And your mental clarity helps to create the conditions for clarity for the people around you, at work or in life.
Taking care of your brain health is an integral part of leading a happy and fulfilling lifestyle. Request a demo with BetterUp today. Together, we can help you learn to improve mental clarity and unlock the human potential around you.
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Sleep affects your mood. If you don't get a good sleep, you may become more easily annoyed and angry. Over the long term, a lack of quality sleep can make you more likely to become depressed.
So it's important to make sure that you have a regular sleep schedule and get enough quality sleep every night. Healthy eating. Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress. Also, not having enough of certain nutrients may contribute to some mental illnesses.
For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you to get enough of the nutrients you need. Connecting with others. Humans are social creatures, and it's important to have strong, healthy relationships with others.
Having good social support may help protect you against the harms of stress. It is also good to have different types of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood.
For example, you could volunteer for a local organization or join a group that is focused on a hobby you enjoy. Developing a sense of meaning and purpose in life. This could be through your job, volunteering, learning new skills, or exploring your spirituality. Developing coping skills , which are methods you use to deal with stressful situations.
They may help you face a problem, take action, be flexible, and not easily give up in solving it. Meditation , which is a mind and body practice where you learn to focus your attention and awareness.
There are many types, including mindfulness meditation and transcendental meditation. Meditation usually involves A quiet location with as few distractions as possible A specific, comfortable posture. This could be sitting, lying down, walking, or another position.
A focus of attention, such as a specially chosen word or set of words, an object, or your breathing An open attitude, where you try to let distractions come and go naturally without judging them Relaxation techniques are practices you do to produce your body's natural relaxation response.
This slows down your breathing, lowers your blood pressure, and reduces muscle tension and stress. 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. Effects of physical exercise on cognitive function of older adults with mild cognitive impairment: A systematic review and meta-analysis.
Arch Gerontol Geriatr. Suh SW, Kim HS, Han JH, Bae JB, Oh DJ, Han JW, et al. Efficacy of Vitamins on Cognitive Function of Non-Demented People: A Systematic Review and Meta-Analysis.
Vitamin B12 — Consumer [Internet]. Fruit and vegetable intake and cognitive impairment: a systematic review and meta-analysis of observational studies. Eur J Clin Nutr. Murphy T, Dias GP, Thuret S. Effects of diet on brain plasticity in animal and human studies: mind the gap.
Neural Plast. Volta U, Bardella MT, Calabrò A, Troncone R, Corazza GR, Study Group for Non-Celiac Gluten Sensitivity.
An Italian prospective multicenter survey on patients suspected of having non-celiac gluten sensitivity. BMC Med. Campbell KL, Zadravec K, Bland KA, Chesley E, Wolf F, Janelsins MC. The Effect of Exercise on Cancer-Related Cognitive Impairment and Applications for Physical Therapy: Systematic Review of Randomized Controlled Trials.
Phys Ther. Lehert P, Villaseca P, Hogervorst E, Maki PM, Henderson VW. Individually modifiable risk factors to ameliorate cognitive aging: a systematic review and meta-analysis. Chokroverty S. Indian J Med Res. Cognitive Health and Older Adults National Institute on Aging [Internet].
Lifestyle choices and brain health. Front Med Lausanne. Simons DJ, Boot WR, Charness N, Gathercole SE, Chabris CF, Hambrick DZ, et al. Psychol Sci Public Interest.
Puderbaugh M, Emmady PD. In: StatPearls.
Have you ever felt scatterbrained, mentxl with brain fogginess, or been unable Body cleanse and rejuvenation focus and ckarity decisions? Enhances mental clarity clarity means thinking menta, and making 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! We pair AI with Hyperglycemia management strategies latest claeity Forskolin and bone health coaching to drive Forskolin and bone health, lasting learning and behavior change. Unlock performance Enhanves at scale with AI-powered curated growth journeys. Build resilience, well-being and agility to drive performance across your entire enterprise. Discover how BetterUp measurably impacts key business outcomes for organizations like yours. A demo is the first step to transforming your business. Meet with us to develop a plan for attaining your goals. The online magazine that helps you understand tomorrow's workforce trends, today.
Enhances mental clarity -
After four blocks of 25 minutes, the person will take a minute break. This way, you can focus fully on a task for the allotted time and do something else in the breaks.
These allow you to set a goal to not use your phone. If you use the phone too soon, the tree will die. Other apps allow you to set goals for specific sites each day, such as the news or social media. Trouble concentrating can relate to things going on around you.
Common causes include interruptions from co-workers, distractions from your roommates or family members, or social media notifications. Some common ones include:. What is stopping me from focusing? Sometimes it takes a trained professional to notice these symptoms.
Many adults living with untreated ADHD have trouble concentrating or focusing their attention for long periods of time. A mental health professional can help diagnose this or any other condition and help you get started on treatment.
Therapy, medication, and other treatment approaches can help improve your symptoms once you have a diagnosis. Some people use prescription or recreational drugs, such as nootropics, to improve their focus, but some of these can have severe adverse effects.
Some ways to improve concentration may work well, while others may not seem to do much for you. Consider giving a range of approaches a try to see what helps. Experts still debate the benefits of certain methods, such as brain training. But existing evidence suggests most of these tips can promote at least modest improvements in concentration for many people.
Just make sure to talk to your doctor if focusing is very hard. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Medically reviewed by Danielle Wade, LCSW — By Crystal Raypole — Updated on May 31, Brain training Video games Sleep Exercise Nature Meditation Break Music Diet Caffeine Supplements Concentration workout Avoid multitasking Set a timer Conditions Other treatments Takeaway Share on Pinterest.
Train your brain. Get your game on. Improve sleep. Make time for exercise. Spend time in nature. Give meditation a try. Take a break. Listen to music. Vary your diet. Drink caffeine. Try supplements.
Useful supplement shopping guides How to Choose High Quality Vitamins and Supplements How to Read Supplement Labels Like a Pro. Was this helpful? Do a concentration workout. Avoid multitasking. Set a timer.
Conditions that affect concentration. Other treatment options. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
Saying hydrated is not just about quenching your thirst; it's a critical factor for maintaining optimal cognitive function.
Even mild dehydration can impair your cognitive abilities, affecting everything from your concentration to your memory. According to a study on the risk factors for cognitive impairment in the elderly, factors like psychological well-being, daily activities, and diet, including hydration, were significantly associated with cognitive function Zhang et al.
While the study focused on the elderly, the implications are clear for all age groups: proper hydration is crucial for neurotransmission and overall cognitive function. So, how much water should you drink to keep your brain functioning at its best?
The general guideline is to aim for at least eight 8-ounce glasses of water a day. However, individual needs can vary based on factors like age, activity level, and climate.
By making hydration a priority, you're not just taking care of your physical well-being; you're also optimizing your mental focus and cognitive performance. Magnesium is more than just a mineral; it's a critical component for cognitive function and mental well-being.
While magnesium is well-known for its role in bone health and muscle function, its impact on cognitive health is often overlooked. According to a pilot study published in the Journal of Translational Medicine, patients with vascular cognitive impairment had lower intra-erythrocytic magnesium levels compared to age-matched healthy subjects Sitzia et al.
This suggests that magnesium plays a vital role in cognitive health, particularly in conditions related to vascular disease. So, how can you harness the cognitive benefits of magnesium? The key is to include magnesium supplements and magnesium-rich foods in your diet, such as leafy greens, nuts, and whole grains.
By maintaining adequate magnesium levels, you're not just supporting your physical health; you're also promoting mental clarity, focus, and cognitive function.
Discover a truly unique form of magnesium that goes beyond conventional supplements. Revival Point's Magnesium Lysinate Glycinate Chelate is an innovative solution that combines not one, but two essential amino acids—glycine and lysine—to create a powerful protein-bound formula.
Our unique protein-bound… read more. Cognitive supplements like Total Brain Boost are designed to enhance mental functions such as focus and clarity. Total Brain Boost, formulated with natural ingredients, supports neurotransmitter function, leading to improved focus and mental clarity.
Incorporate it into your daily routine for optimal benefits. Improving your mental clarity and focus enhances not just your productivity but your overall quality of life.
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Steven Masley Dr. Again, this is going to vary from person to person, but many kinds of exercise provide cognitive benefits, such as [ 19 , 20 ]:. This is what happened to Jeff: He prioritized weight training, believing it to be the best kind of exercise for muscle health and longevity.
This may still be true, but he found that adding in a little light cardio a couple of times per week actually greatly improved his brain fog. If he had remained rigid in his exercise beliefs, he never would have experienced the benefits of changing up his movement. But he was open to the possibility that his personal needs had changed in that moment and they may change again in the future , and made the necessary adjustment to his routine that resulted in the outcome he wanted.
Sleep tends to be underrated in our culture, but it has a massive impact on cognitive function and brain health. Part of the reason we sleep is to give the brain a chance to detoxify, consolidate memories, and recover to prepare for more mental output the following day [ 21 ].
An intervention as simple as controlling how we breathe during sleep can make a huge difference. As part of his treatment, Jeff began mouth taping at night to train his body to breathe through his nose instead of his mouth.
Breathing through the nose activates the parasympathetic nervous system , the rest and digest state. Mouth taping may sound somewhat intimidating to many people. It can be a useful therapy for some, like Jeff, but trying simple breathing exercises and myofunctional therapy exercises physical therapy for the mouth can also help promote nasal breathing during sleep.
You can start with basic exercises , and 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 illness , or 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 [ 27 , 28 ].
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.
Need help or would like to learn more? View Dr. I care about answering your questions and sharing my knowledge with you. Leave a comment or connect with me on social media asking any health question you may have and I just might incorporate it into our next listener questions podcast episode just for you!
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