A Better Heart And Mind

Feeling overwhelmed, unfocused, and distracted are common complaints by adults of all ages. With the many technological distractions, daily work, and life demands, staying focused seems harder than ever. Some people struggle to get multiple thoughts under control. Others have brain fog or take long periods to complete simple tasks. Statistics show growing numbers of attention deficit hyperactivity disorder (ADHD) and similar conditions. Health factors also influence these behaviors. The battle for attention means that today, staying focused and managing mood are considered superpowers. There are simple yet effective strategies to boost focus, sharpen the mind, and improve overall mood.

Why your focus and mood are shot

There are internal and external factors that determine focus and mood. There are different chemicals, hormones, and neurotransmitters within the brain that manage and regulate these behaviors. Dopamine is the hormone for motivation, pleasure, attention, and the brain’s reward system. This hormone also influences the response to stimuli and prolonged focus on tasks. Poor dopamine regulation or low levels impact mood and the ability to complete attention-related challenges. Serotonin, another vital neurotransmitter, influences feelings such as happiness, calmness, and emotional well-being. Deficiencies can lead to mood disorders and focus problems. Along with chemical challenges, lifestyle factors can significantly impact the focus on mood.

Nourish your body

The standard diet can have unnoticed, subtle effects on health and wellness. Adopting a more balanced, whole-food diet can supply the brain and gut with the necessary nutrients for improved function. A diet with lean, healthy protein can help with the production of neurotransmitters such as serotonin and dopamine. Fatty fish, nuts, and seeds contain omega-3 fatty acids, which are crucial for brain health, cognitive function, mood, and focus. Nutritionists also recommend complex carbohydrates like fruits, vegetables, and whole grains to stabilize glucose levels for a boost of focus. These foods also contain vitamins and minerals for gut health, essential for serotonin production. Reduce highly inflammatory foods, mainly processed foods, and enjoy an amazing boost.

Try these lifestyle changes

Making significant changes to daily habits can improve focus and help regulate mood. Exercise is known to boost dopamine and serotonin levels. The additional achievements during workouts boost motivation, improving mood and more positive habits in other areas. Exercise also helps reduce stress, which can drastically decrease focus and mood. Cortisol produced by stress can overwhelm the hormones necessary for focus and mood. Stress management can also come through meditation, journaling, and social connection. Achieving optimal sleep of at least 7 hours improves hormone production, reduces anxiety and ADHD symptoms, and boosts mood upon awakening. Finally, consider creating an environment that fosters focus and a better mood at work and home. A clutter-free space devoid of distractions can sharpen focus on essential tasks. The completed tasks bring about feelings of accomplishment, which translates into better well-being.

Add these mood-boosting vitamins

When diet and lifestyle changes fail to improve mood and focus, consider adding supplements. For instance, a B-complex supplement can provide a boost of essential vitamins that support brain function and mood regulation. Examples include B6, B9, and B12. Studies show that vitamin D deficiency is linked to mood and mental health challenges. As deficiencies are common, a supplement can support the body with appropriate hormone production. An omega-3 fatty acid supplement is also great for focus and mood, while minerals like magnesium support mood and help to reduce anxiety symptoms. Adaptogens like ashwagandha, ginseng, and ginkgo biloba have been used for hundreds of years for memory, focus, and mood. These and other vitamins and minerals should be used after consultation with a doctor or pharmacist to reduce side effects and drug interactions.

A digital detox

The daily exposure to televisions, phones, and computer screens is now considered a norm in society. Yet, these devices can impact focus, concentration, attention spans, and mood. The constant flood of data from social media has limited attention spans and disrupted dopamine levels through quick hits of information. Screens also affect the natural sleep cycle, leading to increased fatigue, mood swings, and reduced rest. A digital detox can go a long way in restoring hormonal balance, improving focus, and reducing anxiety. Reducing screen time can be difficult, especially with screens being a part of work and social life. However, a weekend detox or shutting off all devices at a specific time can go a long way in creating a more positive mental state.

Get your mind and body ready

Improving focus and mood can be a difficult undertaking. With the many distractions, environmental barriers, and challenges along the way, improvement feels unattainable. For the best results, a holistic approach is necessary. Combining lifestyle, environmental, and health changes can improve focus and mood. Vitamins and minerals in diet and supplementation help to support these efforts. When all else fails, consider speaking with a healthcare provider for a deeper dive into focus and mood concerns. There may be additional resources that can contribute to a more focused mind and body.