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Brain, Memory and Sleep
6 Reasons You Can't Concentrate
There are a variety of reasons why you might be struggling to concentrate during the day at work. You may be dehydrated. You may not be getting enough sleep, enough key nutrients or may be hypoglycaemic. Heck, maybe your job is just boring. We take a look at 6 common reasons you might be struggling to concentrate.
Even if you don't actually feel hung over, those few drinks you had last night may be part of the reason you cannot concentrate.
Alcohol can impair your ability to get a good night's sleep
, and fatigue can make it difficult to concentrate. Additionally, even minor hangovers can impair proper brain function. Long term alcohol abuse can have a serious detrimental effect on your overall brain function.
TIP: Limit your daily alcohol intake to comply with
Australian alcohol intake guidelines
2. Vitamin B Deficiency
B Vitamins help your body convert food into energy. They also help you metabolise fats and proteins. All of this means adequate intake of B Vitamins means greater ability to get the most out of your food, and more fuel for mental focus.
TIP: Seafoods, red meats and eggs are all good sources of B-Vitamins, but for those who really want to make sure they have enough B vitamins, a good
Vitamin B Complex
supplement may be beneficial.
Stress, up to a point, can help concentration - it provides additional motivation and urgency to finish a task. However,
stress can have the opposite effect. Having too many competing priorities disrupts your concentration and can also lead to forgetfulness.
TIP: Use relaxation methods and a healthy, active lifestyle to reduce the mental effects of stressful situations at home or work.
Checking your emails every 5 minutes? Taking phone calls every half hour? Checking Instagram every other opportunity? Multitasking is a fine art, but it can actually hurt your ability to concentrate on larger, more complicated tasks. If you are continually skipping from one small, mindless activity to the next, your brain starts to work in ways to accommodate that behaviour. This leads to an inability to focus on larger, more complicated tasks.
TIP: check email once in the morning, once at lunch and once of an afternoon. Same goes with your phone. Leave social media for after office hours. When you have to focus on complicated tasks, remove the risk of interruptions / ask your co-workers not to disturb you.
5. Boredom / Lack of Challenge
Novel tasks stimulate the brain. Boring, mundane tasks can actually do the opposite in the short term. There are numerous studies that show that having a variety of tasks to perform throughout the day leads to higher productivity, greater worker satisfaction and higher productivity when compared with doing the same, repetitive tasks each day.
TIP: try to find a way to make boring tasks less mundane by adding a time limit or performance measure. Alternatively, you may need to explore other career options.
6. Low Omega-3 levels
Low omega-3 levels have been linked to a variety of mental, learning and cognitive difficulties in a range of people
. One particular type of omega-3 called 'DHA' (docosahexaenoic acid) has been shown to be of benefit in helping people affected by autism and ADHD to improve mental performance. Some research also shows low omega-3 levels have also been linked to difficulties in reading, numeracy, concentration and memory. Increasing DHA levels in these studies lead to a small increase in cognitive performance.
TIP: try to eat slamon, tuna or mackerel 3 times a week to get enough omega-3 DHA. Alternatively, you may benefit from trying a supplement rich in DHA to help boost overall brain function.
We have listed some common reasons that you may be having trouble concentrating. There are numerous other reasons why you might not be able to concentrate at work. Whilst we all inevitably find ourselves feeling a bit disengaged from our jobs at times, if your work is being adversely effected, you should see your healthcare professional for a more in-depth diagnosis. ------ This article was provided by our online partner, Health365. For more information on
learning, memory and cognitive function
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Bone & Muscle
The Osteo-K range
Calcium alone is not enough for strong bones.
Bone & Muscle
4 Tips To Help Avoid Osteoporosis
Osteoporosis is common in Australia, especially among middle-aged to elderly women. It is a condition where bone density reduces over time. Less dense bones are more porous and brittle, which greatly increases the chance of suffering breaks or fractures. Osteoporosis has no cure, but it
preventable. Following these 4 simple tips can reduce your risk of osteoporosis.
1. Increase Calcium Intake
Calcium is the single most important nutrient for helping develop and maintain strong, healthy bones.
Adult males need about 1000mg of calcium each day, and women need ~1300mg
. Teenagers and breastfeeding women can need up to 1500mg a day... that is the equivalent of 5 glasses of milk. Eating a variety of foods can help you increase your calcium intake, but if you are specifically concerned about getting enough calcium each day, you may like to try a
to top up calcium levels and give your bones the nutrition they need.
2. Increase Vitamin D Intake.
Vitamin D increases the amount of calcium our body can absorb. There's no point in increasing your calcium intake if your body simply isn't effectively absorbing that additional calcium. Vitamin D is produced by our body when we get direct sunlight on our skin. If you don't spend time in the sun each day, you might like to try a Vitamin D3 supplement to top your levels up and support calcium absorption. Many calcium supplements already have added Vitamin D.
3. Do Weight Bearing Exercise
There are several studies that show that weight bearing exercise (eg/ walking or running) can help increase / maintain bone density long term. But don't overdo it - other studies show that
-training can cause a drop in oestrogen in females. Low oestrogen levels are a risk factor for brittle, porous bones.
4. Increase Vitamin K-2
The University of Maryland Medical Centre website (www.umm.edu) notes that low vitamin K2 levels individuals have been found in individual with osteoporosis. It is thought that
helps calcium bind to bones... like vitamin D, vitamin K2 can help your body get more out of the dietary calcium that you are taking in. ------ This article is an excerpt from a longer Osteoporosis article by Health365.com.au. For more information on
how to avoid osteoporosis
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Sport & Fitness
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