There’s never a shortage of things to do and tasks to accomplish in the modern world, whether they’re centered around home, work or both. It’s easy to be distracted and stressed, without feeling like you can focus on the moment. This leads to a state of being continually busy, but not actually feeling productive.
The good news is that there are lifestyle changes, dietary shifts and some botanical solutions that can help. Here’s how to improve focus and restore calm in your life.
1. Find your zen
Top of the list is a daily meditation practice. Regular meditation can help to quiet the mind and make you feel more relaxed. Meditation also appears to help with directing your attention. A 2012 study in the Journal of Neuroscience found that regular meditators have an increased ability to focus.[1] The study was done by Italian neuroscientist Giuseppe Pagnoni and it compared MRI results of meditators to non-meditators. Researchers could literally “see” the difference in activity in different regions of the brain.
2. Pack in enough protein
Another way to help increase focus in daily life is to eat well. Regular protein intake is key, since our bodies don’t naturally store amino acids, the building blocks of protein. Protein plays an important role in stabilizing blood glucose levels, which in turn helps to balance our energy and our ability to focus.
So how much protein, exactly, should you be eating? Ideally, small amounts of high-quality protein will be consumed regularly throughout the day. In terms of a recommended amount, it’s challenging to go with a “one-size-fits-all” approach for protein (or anything else for that matter), but guidelines can be helpful. The Recommended Dietary Reference Intakes (DRI) for protein in adults is 0.8 g/kg of body weight per day, or 0.36 grams per pound.[2] Pregnant women, children and athletes have increased protein needs.
3. Let herbs lend a hand
When looking to supplements to support mental clarity, consider time-honored botanicals. Bacopa was originally described in texts that date back to the 6th century A.D. and has been historically used in Ayurvedic medicine. It grows widely in India, Nepal and Sri Lanka. Bacopa has been shown to improve memory and information processing.[3] Bacopa is also being studied for its potential neuroprotective effects.†
Holy basil and Ashwagandha are additional Ayurvedic herbs that are considered to be adaptogens, meaning they help the body and mind adapt to stress. It’s important to address stress in the quest for finding focus since we all have experienced the impact stress has on mental clarity. Holy basil, also referred to as tulsi, is a sacred plant in India, and is often planted around temples there.
Ashwagandha has been taken since ancient times to ease anxiety and promote a restful sleep. A patented extract of Ashwagandha called Sensoril(R) Ashwagandha has been clinically shown to strengthen the body against the adverse effects of chronic stress.†
Through lifestyle, diet and utilizing botanical supplements that support both focus and a healthy response to stress, it is possible to find focus even in the midst of everyday life.
[1] Pagnoni G. Dynamical Properties of BOLD Activity from the Ventral Posteromedial Cortex Associated with Meditation and Attentional Skills. J Neurosci. 2012 Apr 11;32(15):5242-9.
[2] Nutrient Recommendations, Dietary Reference Intakes for Macronutrients, National Institutes of Health, http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx, accessed June 10, 2015.
[3] Stough C, Lloyd J, Clarke J, et al. The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects. Psychopharmacology 2001;156:481-4.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
Article contributed by Erin Stokes, N.D., Medical Director at INNATE Response. Dr. Stokes received her naturopathic doctor degree from Bastyr University in 2001. Shortly afterwards she began to pursue her passion for educating others by teaching Western Pathology and Psychology of Healing at Southwest Acupuncture College in Boulder, Colo. She combines her experience as a naturopathic doctor with an extensive background in the natural retail industry, most recently providing naturopathic consultations at an integrative pharmacy for over six years. Her personal mission is to empower people with the inspiration and tools to change their lives, and she is a frequent radio show and podcast guest. Dr. Stokes is a registered Naturopathic Doctor in Colorado, and lives with her family in Boulder, Colo.