How to Improve your Focus and Mental Energy

Have you ever noticed how some days you’re focused and productive, and other days you wake up with brain fog or feel fatigued in the afternoon?

Mitochondria are the power source inside all your body's cells. These tiny structures fuel the body by producing molecules called adenosine triphosphate or ATP sending it through your body to fuel everything you do, from walking to thinking and decision-making. However, as you grow older, your body has fewer mitochondria and your ability to produce ATP declines.

Focus comes down to mental energy. The brain uses more energy than any other human organ, accounting for up to 20 percent of the body's energy budget, and studies¹ show that people have a limited amount of mental energy to spend each day. Once that resource is depleted your decision-making and productivity decline rapidly.

The good news is that our brains are able to be trained. With the right nutrition and environment we can support our brain to build new cells and strengthen mitochondria so they produce more energy, improve brain function, and slow cognitive decline.

Here are a few ways to increase your mental energy for better brain function and focus.

Get plenty of sleep

Good quality sleep is fundamental to brain health. It helps to strengthen neural connections, clear unwanted toxins, improve cortical function, and slow down aging of the brain.

Many of us struggle to get the right amount and quality of sleep, to help us function at our best. We can help ourselves by creating the right environment for sleep - avoid blue light from screens for 2 hours before sleep, use blackout blinds or curtains and reduce any unnecessary noise.

Reduce multi-tasking

Switching back and forth between tasks burns more oxygenated glucose and leads to mental exhaustion more quickly than focusing on one task at a time. Tackle your most important projects first when your mind is fresh. By the end of the day, your mental energy is waning, you have less resources to dedicate to talks and it will be harder to focus.

Minimising decision fatigue by cultivating routines and triggers that automate the decision making process, also helps to preserve mental energy. Planning meals in advance, setting out clothes the night before and sticking to the same morning routine (even on a weekend) can all help to free up mental energy to focus on the important things.

Manage stress

We all experience stress at times, whether it’s the pressure of trying to juggle family, work, and other commitments or issues like health, money, and relationships.

Research² shows that chronic stress can lead to long-term changes in the structure and function of the brain. Stress also uses up a great deal of energy and finding ways to minimise and manage stress, can help to reduce mental exhaustion.

Exercise

Exercise is a key part of brain health, helping to reduce stress and anxiety. Regular endurance exercise, like running, swimming or biking, can promote new mitochondria growth and preserve existing brain cells.

Exercise also improves blood flow and memory; it stimulates chemical changes in the brain that enhance learning, mood and thinking.

Get the right nutrients

Coenzyme Q10

CoQ10 is a compound that helps generate energy in your cells, and is stored in the mitochondria. It has been shown to protect brain cells from oxidative damage and reduce the action of harmful compounds that can lead to brain degeneration.

Sunflower lecithin

Lecithin supports the healthy development of all cells, especially cells of the brain and central nervous system.

Rhodiola Rosea

recognised as one of the best memory-boosting adaptogenic herbs, it enhances physical and mental performance and helps to retain a higher level of mental function by stimulating the central nervous system.

Other minerals and nutrients that can support neural function include Green tea, Gotu kola, Ashwagandha, Shiitake mushroom, Copper, Magnesium, Potassium and Zinc.

Supporting all 11 body systems, Good Green Vitality is comprehensive foundational nutrition at its very best. From energy production, cognitive function and the immune system to bone and gut health, Nuzest is able to support all in their quest to optimal health and vitality.

¹ https://www.scientificamerican.com/article/tough-choices-how-making/

² https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress