Boost your concentration – tips for greater focus at work

Summer is (almost) over, which means that for many people, the long-awaited holiday season is coming to an end. Now that your body and mind have enjoyed a relaxing break, it’s time to get back to work and focus fully on your job. The transition from stress-free holiday mode to your tried-and-tested daily routine can be a bit of a challenge for your brain. But did you know that certain micronutrients and practical tips can help your brain to increase your concentration and get back to work at full speed?

Eat a balanced diet – healthy food for your brain

When your stomach starts to rumble at lunchtime, it’s not just a matter of quickly refuelling. Your grey cells also need to be fed – ideally with a meal that provides your brain with important nutrients. One of its most important allies is the B group of vitamins. There are eight different types in total, many of which are essential for your nervous system and good cognitive performance. To ensure a steady supply of all B vitamins, experts recommend a balanced diet: these vital substances are found in wholemeal products and legumes, fish and meat, eggs and dairy products, and (green) vegetables, among other things. ^{1 2,3}

Keep your mind fit with the power of colourful fruits

Certain plant-based foods can also have a positive effect on your mental performance for another reason: for example, secondary plant substances such as anthocyanins and other polyphenols can protect the brain from oxidative stress – and thus promote cognitive functions such as memory, attention and concentration.⁴,⁵,⁶

Fighting oxidative stress with radical scavengers

But what exactly is oxidative stress? Various metabolic processes in the human body naturally produce free radicals – reactive molecules that can damage your cells. If there is an imbalance between the formation and elimination of free radicals, experts speak of oxidative stress. The brain in particular is extremely sensitive to this^.7,8,9
The body uses so-called antioxidants to render free radicals harmless. These “radical scavengers” include vitamins C and E and trace elements such as selenium and zinc – and the aforementioned secondary plant substances such as anthocyanins. These plant substances are found in fruits, among other things, which are characterized by their intense color. They protect themselves against oxidative stress, which is caused by strong UV radiation, among other things. Fruits that are rich in valuable anthocyanins include blackcurrants, for example. Due to its valuable ingredients, it is considered a real local superfood^.4, ^5,10

10 tips for better concentration

A good supply of important vital substances is not the only thing that can help you strengthen your mental performance. Simple measures can often have a big impact in everyday life. We have put together 10 tips to help you improve and maintain your ability to concentrate. ¹¹,^12,13

• Tip 1: Set priorities. Organise tasks according to their urgency.
• Tip 2: Keep things tidy. This is especially important in places where you need to concentrate. For example, make sure your workspace is tidy. This helps to organise your thoughts and minimise distractions.
• Tip 3: Give important tasks your full attention. It is easier to concentrate when you focus on just one thing. In concrete terms, this means putting your mobile phone aside, turning off the radio and asking your colleagues not to disturb you for a while.
• Tip 4: Take regular short breaks throughout the day: it is recommended that you take a five-minute break from concentrated work every hour. Take the time to walk around a bit, do a short breathing exercise or pop in for a chat with a colleague – provided they don’t need to concentrate on their own work at that moment.
• Tip 5: Get enough sleep. Sleep allows your body to rest. During this time, your brain continues to work and stores information that you have gathered during the day. This can help you to increase your concentration during the day.
• Tip 6: Get enough exercise. This helps to improve blood circulation in your body and thus the oxygen supply to your brain.
• Tip 7: Eat regularly. Your brain needs a constant supply of energy. You should therefore avoid excessive fluctuations in your blood sugar levels throughout the day. Eat regular, light meals and healthy snacks such as fruit, fresh vegetable sticks or nuts.
• Tip 8: Don’t forget to drink! Your brain consists of around 75 per cent water. If your body is dehydrated, this can have a negative effect on your concentration.
• Tip 9: Harness the power of herbs. Certain herbs can help boost our brain power. One example is sage. This Mediterranean medicinal plant can have a positive effect on an important neurotransmitter in the brain. This can help improve both attention and memory.¹⁴
• Tip 10 is often forgotten in everyday life, but it is at least as important as the first nine tips: don’t be so hard on yourself. Yes, you read that right. If you find yourself dragging yourself through the day without motivation, unable to concentrate despite all the good tips and advice, accept it. Everyone has a bad day sometimes. And tomorrow will definitely be better!