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Do you find yourself constantly distracted and less productive than you would like to be? Maybe you have recently taken a memory test that left you asking “how can I increase my concentration and focus?”
In today’s hectic, 24×7 technology-driven world, it is easy to become distracted by the constant interruptions. There is conflicting research concerning concentration exercises and tests and whether or not they work. Fortunately, there are proven ways you can increase your concentration and boost focus through a combination of nutrition, complementary health practices, and some simple (and not so simple) lifestyle changes.
The foods we eat and the supplements we take directly improve or degrade our brain power. To improve concentration, focus, and memory, consider incorporating one or more of the following nutritional suggestions.
According to Harris R. Lieberman of the U.S. Army Research Institute of Environmental Medicine, the amino acid tryptophan is “essential for optimal brain function and cognitive performance.” Mr. Lieberman states that reduced levels of tryptophan increase aggression and depression and induce drowsiness. In the book he authored, The Role of Protein and Amino Acids in Sustaining and Enhancing Performance, he also makes a note of the role that tyrosine plays in the brain.
Mr. Lieberman explains that while tryptophan is more critical generally for brain function, tyrosine is more essential for cognition when the body is under stress. He hypothesizes that when humans are under physical pressure or psychological stress, or are in extreme environments, the brain needs more amino acids for proper functioning.
However, it’s not as simple as taking a tryptophan or tyrosine supplement to increase concentration and focus. These amino acids must be optimally balanced, and increasing levels of one can decrease levels of the other, leading to more brain fog and lack of focus. For this reason, it is best to supplement with a balanced concentration of all the essential amino acids formulated at optimal doses.
When we eat foods that cause wild swings in blood glucose levels, the human body experiences bursts of energy and focus followed by fatigue and poor concentration. In order to keep blood glucose levels steady, focus on consuming low-glycemic foods like whole grains, sweet potatoes, legumes, non-starchy vegetables, and protein. Protein should be consumed with every snack and meal to improve focus and concentration.
Caffeine improves concentration and enhances memory, and it’s considered a relatively safe stimulant. The healthiest sources of caffeine are green tea, matcha, black tea, and coffee. Avoid commercially processed energy drinks and fancy coffee drinks with sugar (and sugar substitutes!) that will cause your blood sugar to rise and fall. And remember, caffeine is a stimulant that can make you jittery and unable to concentrate and sit still if you consume too much.
On days when you need your brain to be in top form, eat a hearty and healthy breakfast. Eat high-quality protein like eggs with high-fiber whole grains, some dairy, fresh fruit, and healthy fats every morning to start your day off right. Avocado whole-grain toast and a poached egg anyone?
Omega-3 fatty acids feed the brain and are key for focus and concentration. According to a small clinical trial published in the peer-reviewed journal Nature Clinical Practice of Neurology, eating fish rich in long-chain omega-3 fatty acids slows cognitive decline. Additionally, essential omega-3 fatty acids, particularly DHA, is necessary for maintaining normal function of the brain according to a systematic review published in the journal Nutrition.
Dark chocolate, or even better, cacao, can boost mental focus because of its high antioxidant powers, caffeine content, and healthy fats. Epicatechin, a flavanol found in dark chocolate, was shown to enhance memory formation in a trial with snails. Additional animal trials have provided similar results showing that dark chocolate protects the brain and improves cognitive function.
The phytochemicals in blueberries have been shown to protect against free-radical damage that may lead to Alzheimer’s disease or dementia. And a recent study published in the journal Applied Physiological Nutrition Metabolism has found that supplementation with blueberry concentrates improves brain circulation and activates areas of the brain associated with cognitive function.
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