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7 ways to support mental alertness

7 Ways to Support Mental Alertness​​

With increasingly busy lifestyles and more on our to-do lists than ever before keeping our mind sharp and alert is not always easy. ​

Here are a few ways to support your mental alertness​

Step 1: Start with sleep

It's no surprise that how well you sleep impacts how alert you are the next day. It is recommended that adults get 7-8 hours of sleep each night. However, one survey from 2016 found that across Asia, Filipinos have one of the highest rates of sleep deprivation with 46% not getting enough sleep and 32% getting less than six hours a night.1

Avoid habits which can interfere with sleep such as consuming caffeine after midday and using electronic devices such as mobiles, laptops and tablets which emit blue light that can reduce melatonin production. Melatonin is a key hormone that regulates sleep cycles and is released by the brain in response to darkness. It supports a relaxed mood and helps you get to sleep faster and stay asleep longer. 2-4

Step 2: Try yoga and meditation

Research suggests that a yoga practice may support cognitive function and even lead to changes in neurochemistry and improved functional brain network connectivity in key regions of the brain. 5 Meditation appears to benefit executive attention and enhances alerting and attentional networks in the brain. 6​

Step 3: Exercise

We all know exercise is important, but one of its key benefits is that it increases blood flow to the brain. 7 Studies suggests that higher cerebral blood flow may be associated with better performance on executive functioning and attention. 8 Not only that, making the time for some daily exercise can improve sleep quality, reduce stress and help maintain normal blood sugar levels, all of which play a role in keeping us alert. 9-11​

Step 4: Take Breaks

Research has found that on tasks that require sustained attention for 45 minutes, those who take a 5-minute break half-way through perform better then those who keep going. 12 Most people experience a significant dip in both alertness and concentration during the post lunch dip between 2:00 & 4:00 PM so scheduling breaks during this time is a good idea.

Step 5: Balance Blood Sugar:

Our blood sugar levels fluctuate throughout the day, particularly in the immediate hours after eating and this can have a significant effect on our alertness and concentration levels. Consuming meals that include both a combination of protein and complex carbohydrates can help balance and stabilize blood sugar levels when compared to carbohydrates alone. 13

Step 6: Work / Life Balance

All work and no play can deplete our energy reserves leaving us burnt out which can impact our mental acuity. Setting boundaries with a clear start and finish time each day is key, making sure notifications are turned off outside of work hours.

Step 7: Consider a supplement

It’s important not to use supplements in place of some of the previously discussed steps. However, adding some supplements to your daily regimen may be helpful if you need some support. For example, the herb Ginkgo Biloba may help maintain circulation around the body, including to the brain which helps support mental alertness. 14-16

The brain is part of the nervous system and sends and receives messages from the body via signaling molecules. Known as neurotransmitters, these signaling molecules are very important for alertness and attention. B vitamins are required for the normal functioning of the nervous system and one B vitamin known as pantothenic acid (vitamin B5) contributes to normal mental performance and the synthesis of some neurotransmitters. 17-19 B vitamins can be found in leafy green vegetables, meats, eggs and legumes and can be supplemented either individually or as part of a B-Complex.​

It’s clear there’s not just one factor that will keep our brain functioning at its best, but instead, a holistic approach is required. See what implementing some of these steps can do for your mental alertness!

*****

Try Nature’s Bounty Ginkgo Biloba today!

Follow the recommendations of use as detailed on the product label.


References:

  1. https://nnc.gov.ph/regional-offices/mindanao/region-ix-zamboanga-peninsula/5846-sleep-deprivations-health-effects-on-people-s-lives
  2. Kirby, AW. et al. Melatonin and the reduction or alleviation of stress. J Pineal Res. 1999. 27:78-85
  3. Dollins A.B, et al. Effect of inducing nocturnal serum melatonin concentrations in daytime on sleep, mood, body temperature and performance. Proc Nat’l Acad Sci. 1994. 91; 1824-1828
  4. Kayumov L, Brown G, Jindal R, Buttoo K, Shapiro CM. A randomized, double-blind, placebo-controlled crossover study of the effect of exogenous melatonin on delayed sleep phase syndrome. Psychosom Med. 2001 Jan-Feb;63(1):40-8
  5. Gothe NP, Khan I, Hayes J, Erlenbach E, Damoiseaux JS. Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain Plast. 2019 Dec 26;5(1):105-122.
  6. Vieth E, von Stockhausen L. Mechanisms Underlying Cognitive Effects of Inducing a Mindful State. J Cogn. 2022 Jan 21;5(1):13.
  7. Kleinloog JPD, Mensink RP, Ivanov D, Adam JJ, Uludağ K, Joris PJ. Aerobic Exercise Training Improves Cerebral Blood Flow and Executive Function: A Randomized, Controlled Cross-Over Trial in Sedentary Older Men. Front Aging Neurosci. 2019 Dec 4;11:333
  8. Leeuwis AE, Smith LA, Melbourne A, Hughes AD, Richards M, Prins ND, Sokolska M, Atkinson D, Tillin T, Jäger HR, Chaturvedi N, van der Flier WM, Barkhof F. Cerebral Blood Flow and Cognitive Functioning in a Community-Based, Multi-Ethnic Cohort: The SABRE Study. Front Aging Neurosci. 2018 Sep 18;10:279.
  9. Stubbs B, Vancampfort D, Rosenbaum S, et al. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Res. 2017;249:102-108.
  10. Kelley GA, Kelley KS. Exercise and sleep: a systematic review of previous meta-analyses. J Evid Based Med. 2017;10(1):26-36
  11. Mikus CR, Oberlin DJ, Libla JL, Taylor AM, Booth FW, Thyfault JP. Lowering physical activity impairs glycemic control in healthy volunteers. Med Sci Sports Exerc. 2012;44(2):225-231
  12. Rees, A., Wiggins, M. W., Helton, W. S., Loveday, T., and O'Hare, D. (2017) The Impact of Breaks on Sustained Attention in a Simulated, Semi-Automated Train Control Task. Appl. Cognit. Psychol., 31: 351– 359. doi: 10.1002/acp.3334.
  13. Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021 Feb;50(2):280-287.
  14. Gebner, B., et al. Study of the Long-term action of a ginkgo biloba extract on vigilance and mental performance as determined by means of quantitative pharmaco-EEG and psychometric measurements. Arzneim.-Forsch/Drug Res. 1985. 35(II): 1459-1464.
  15. Le Bars, P.L., et al.  A placebo-controlled, double blind, randomized trial of an extract of ginkgo biloba for dementia. JAMA. 1997. 278 (16): 1327-1332.
  16. Vorberg, G. Ginkgo biloba extract (GBE*): a long-term study of chronic cerebral insufficiency in geriatric patients. Clin Trials J. 22 (2):149-157, 1985.
  17. Pantothenic acid contributes to normal mental performance. EFSA Journal 2009; 7(9):1218.
  18. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters. EFSA Journal 2009; 7(9):1218.
  19. Biotin, thiamin, riboflavin, niacin and vitamin B12 contributes to normal functioning of the nervous system. EFSA Journal 2010;8(10):1756.

*These statements have not been evaluated by the Food and Drug Administration. They are for information purposes only and should not be construed as a substitute for professional medical advice. It is best to ask your healthcare provider or physician for diagnosis, treatment and prescription.

MAHALAGANG PAALALA: ANG NATURE’S BOUNTY GINKGO BILOBA AY HINDI GAMOT AT HINDI DAPAT GAMITING PANGGAMOT SA ANUMANG URI NG SAKIT

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