Tips to Reduce Brain Fatigue & Increase Mental Performance

We all experience some sort of brain fog or brain fatigue at one time or another in our lives and it usually occurs at a time when we need to be switched on the most.

Some of the most common causes off everyday brain fatigue are lack of sleep, stress and nutritional deficiencies. It can also be caused as a side effect of menopause, some medications and other medical conditions.

Forgetfulness, trouble concentrating, foggy headed, lack of focus and mental clarity can have a huge impact on how we go about our daily duties, but there are things you can do to improve this!

There are a range of herbs which have been scientifically proven to increase cognition and improve mental performance; Bacopa, Rosemary and Gotu Kola are just a few of some of the amazing brain boosting herbs available.

IMPROVE SLEEP QUALITY

Exercise and nutrition are extremely beneficial to improving sleep quality.

Daily exercise can help to lift moods and reduce stress, whilst also strengthening circadian rhythms which promote daytime alertness and bring on sleepiness at night.

Magnesium is a wonderful mineral to help improve sleep.

Magnesium calms the nervous system and decreases sympathetic nervous activity, reducing stress and allowing you to relax. Consume magnesium rich foods such as dark green leafy vegetables, legumes and fish in your evening meal.

Enjoy a nice calming cup of herbal tea before bed such as Chamomile and Passionflower.

REDUCE STRESS

Reducing your stress levels can sometimes be easier said than done. Pilates and Yoga are fantastic for reducing stress levels.

Take a walk along the beach! The beach is perfect for stress reduction, not only is the sounds of the crashing waves relaxing but breathing in that fresh sea air is extremely good for you.

The sea air is full of negative ions which are invisible molecules which produce biochemical reactions in our body. Negative ions increase levels of the mood chemical serotonin, as well as help alleviate depression and stress.

IMPROVED NUTRITION

Consuming a well balanced, antioxidant rich wholefood diet is the key for optimal overall health, but there are a number of certain foods which can help boost your brain power and improve your mental performance.

Omega-3 is crucial for healthy brain function, and can be obtained from flaxseed oil, walnuts, pumpkin seeds and oily fish such as salmon, tuna and mackerel.

Berries are a powerful anti-inflammatory and antioxidant. Reducing and preventing oxidative stress can help to improve memory and concentration. Blueberries, blackberries and acai berries are excellent sources to help improve the communication between brain cells.

Some other great brain boosting foods to increase in your diet are: broccoli, brussels sprouts, bananas, avocados, eggs, spinach and pumpkin seeds.

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