4 Ways To Improve Mental Clarity & Focus

Here are 4 ways to improve the mental clarity that can slip with age, genetics, environment or other factors:

1. Sleep
   With a lack of sleep, attention and concentration starts to decline. Reaction time lengthens, similar to effect alcohol has on the brain.

   "Going without sleep for 48 hours impairs cognitive abilities to the samedegree as having a blood alcohol concentration of 0.1%, above the legal limit for driving in every state," states Dr. Epstein, the editor of the Harvard Special Health Report Improving Sleep: A Guide to Getting a Good Night's Rest.

   The good news is that recovery from loss of mental clarity from lack of sleep is easily recovered. A week of 7-8 hours of sleep per night is enough to start thinking clearly again.

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2. Exercise
   Exercise is one of the most effective and easiest ways to increase focus, mental clarity, concentration, mood and motivation. Exercise can work in a similar way to Ritalin and Adderall.

   Studies on mice and on humans has shown that cardio creates new brain cells and improves brain performance overall. Exercise has also been shown to strengthen the hippocampus, the part of the brain responsible for learning and memory.

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3. Diet
   Some of the foods that are considered "brain boosters" are: fish, dark chocolate, nuts, avocados, whole grains, blueberries and other fruits and vegetables.

   Foods that contribute to brain fog are highly processed foods, fast food, refined carbs and other types of junk food.

   Another food habit that helps with alertness and concentration is to make sure to eat breakfast daily. Studies have shown that people who eat breakfast tend to be more alert throughout the day.

4. Supplements
   Reports of supplements that boost brain power are mixed. Vitamins that are frequently recommended as brain boosters are vitamin B, C, E, beta-carotene and magnesium. Other supplements with mixed reviews are ginseng and ginkgo.