Written by Tara Boustany on
November 24, 2021
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Tara Boustany on:

Do you want to increase mental clarity and focus?

If so, then this post is for you.

We will show you 5 steps that will improve your mental clarity. This will increase the amount of time in which you can focus on tasks without getting distracted or feeling like giving up.

What is mental clarity?

Mental clarity is the state of operating with a mind that’s focused, not distracted. It means your thoughts are clear, and you can concentrate on a particular task or activity without getting distracted.

When people refer to mental clarity, they usually mean laser-like attention and concentration. They may also imply a higher level of awareness in which everything appears transparent to you.

Maintaining your mental acuity means you have a lot of energy to use during work or play. Nothing appears to be out of your reach. Maintaining mental clarity is a strong sensation.

If we can learn to maintain this mental sharpness as much as possible, it has the potential to make a significant difference in our quality of life.

Cloudy and clear days are two of life’s most common occurrences. While it is preferable to have mental clarity over the fog, it isn’t as simple as selecting which mentality we want and sticking to it. It takes effort and a commitment to yourself, your health, and your needs.

How to increase mental clarity and focus?

There can be several reasons for brain fog. Lack of sleep is one of the most common reasons. Your mental health can suffer if you are sleep-deprived.

Finding the cause of your brain fog is the best first step towards clearing it. There are numerous ways to increase your mental clarity. We will discuss five effective ways.

1. Reduce Sugar Intake

Eating too much sugar can increase your insulin levels, which then leads to a decrease in blood glucose. This will cause your brain to increase hunger and energy intake in an attempt to regulate your blood sugar levels.

Sugar overconsumption causes blood sugar to fluctuate rapidly. This can cause tiredness, poor attention, irritability, and an increased risk of mood disorders such as anxiety or sadness.

Avoid soda, sweets, baked products, and processed meals to reduce your sugar intake. You will notice a difference in your mental sharpness shortly. Instead of eating sugary meals, eat fruits as a substitute for that sweet taste.

2. Eat Healthy Fats

Our brain is composed of 60 percent fat. Our brain needs fat in order to work correctly. The brain utilizes 20 percent of our body’s metabolic energy.

To keep our brain healthy, a proper diet and nutrition are key. The three dietary fats for your mind to function at an optimum level are polyunsaturated, DHA, and saturated fats.

There are certain foods that contain more fats than others. Avocados have monounsaturated fats that boost brain function. They are also good for your heart.

Salmon is a fish that contains high levels of omega-3 fatty acids. Other foods high in fat are nuts, whole eggs, olive oil, and coconut oil.

3. Examine Your Diet for Nutritional Deficiencies

There are certain nutrients that increase brain health. If your diet lacks certain nutrients then your mental well being will likely suffer. To boost cognitive function add more balanced nutrients into your diet.

An example is if you have a vitamin B deficiency. It may cause a lack of energy or weakness which leads to mental fatigue or brain fog.

If you have these problems, take a supplement with high levels of vitamin B12 until the symptoms go away. Deficiencies can be dangerous if not treated over time.

4. Reduce Stress

Stress causes hormones such as cortisol to increase throughout our body. This leads us into “fight-or-flight” mode creating anxiety and panic attacks.

Stress becomes chronic and has the ability to increase your risk of multiple diseases, including cancer. Juggling multiple tasks can lead to increased stress.

If you feel stressed make a list and take a mental break. Deep breathing is also a good way to help with stress and mental focus.

Stress can drain our adrenal glands. The adrenal glands are located above the kidneys. They respond to stress and release hormones like cortisol and adrenaline.

Chronic stress can increase cortisol levels at unhealthy amounts. This can lead to brain fog, poor sleep patterns, and fatigue.

There are many ways in which you can reduce your stress levels. Exercise regularly, increase sleep, meditate, increase your social circle or positive self-talk.

5. Exercise Regularly

Regular physical activity increases circulation. This brings oxygen-rich blood throughout your entire body. It will supply energy to every single cell allowing you increased mental clarity.

Regular exercising increases blood flow to your brain which sustains mental acuity levels. Exercise will make you have more endorphins. The endorphins in your body will make you feel better, and they will give you more energy to do other things.

Vitamins for Mental Clarity and Focus

If you are having a hard time, consider vitamins. A body deficient in the proper vitamins can have brain fog. Vitamins are beneficial in keeping you mentally sharp. Below are vitamins that increase your mental acuity.

B Vitamins

B vitamins increase energy throughout the body which will help achieve mental clarity. They also help regulate hormones and neurotransmitters in the body. These control moods, sleep patterns and increase overall energy levels.

Vitamin D

Vitamin D is a vitamin that helps increase our mood and reduce stress. Vitamin D is a hormone that is best resourced from the sun. It can also be found in foods such as fatty fish, beef liver, cheese, and eggs.

Vitamin E

It increases brain health as well as increases our moods by releasing dopamine into the body. Vitamin E can increase mental clarity as well as increase overall energy levels.

Zinc

Zinc is a mineral that helps increase our immune system by increasing white blood cells in the body. It also regulates gene expression to neuronal function and repair. Oysters are the best source of zinc found in food.

Supplements to Improve Mental Clarity and Focus

If your diet and vitamins are in good working order, but you nevertheless have brain fog, consider taking supplements. Adding extra nutrients from supplements is an easy method to enhance mental energy levels.

Omega-3 fatty Acids

Omega-three fatty acids increase our brain’s health. They also increase focus and attention levels by producing neurotransmitters in the brain. These neurotransmitters increase communication between nerve cells. Omega-3’s can be found in fish such as salmon and sardines.

Ginkgo Biloba

Ginkgo biloba is a plant extract that increases blood flow to the brain which increases mental clarity. It also helps increase memory formation by increasing hippocampus activity in the brain. Ginkgo Biloba can improve mood by releasing serotonin into the brain.

Bacopa

This is an Ayurvedic herb that helps increase serotonin levels in the brain. This increase helps with regulating moods as well as promoting a good night’s sleep.

L-theanine

L-theanine increases levels of GABA in the brain, which increases overall mental clarity. It also aids in the creation and retention of new information. L-theanine is found in green tea.

Tyrosine

Tyrosine increases focus and attention levels in the brain. It does this by increasing neurotransmitter production which increases memory formation. Tyrosine can be found in protein-rich foods such as fish, turkey, chicken, and nuts.

What are the best foods to eat for mental clarity and overall energy?

There is no magic way to keep your brain healthy, but there are some things you can do. You should eat a lot of fruits and vegetables. Try to eat more plant-based foods rather than animal products. And try using olive oil or coconut oil.

Some of the best foods for mental clarity are the following:

  • Green, leafy vegetables
  • Fatty fish
  • Berries
  • Tea and Coffee
  • Nuts

Mental Clarity Fasting

Fasting increases blood flow to the brain which will improve cognitive function. This is because it helps increase neurotransmitter production in the brain.

Fasting also increases neurogenesis (the growth of new neurons). It can be done by fasting for 12-15 hours each day or simply not eating after dinner until lunchtime.

A low-carbohydrate diet where your body produces ketones as an alternative energy source can help your brain work better. This means you can’t eat too much sugar, but you also don’t need to eat certain types of food like fatty acids or amino acids. Doing this will help you stay healthy and in a good mood.

If you want to feel good, don’t eat fruit juices or drink sodas. They make your sugar levels go up and down quickly. Eat white bread and pasta in moderation since they will raise your sugar slowly over time.

Eating whole grains like in oatmeal will help too!

How to achieve consistent mental clarity?

We can increase mental clarity by keeping our bodies healthy with a nutrient-rich diet. Limit carbohydrates and provide the body with ketones as an alternative fuel source which will lead to more mental energy.

By practicing meditation regularly we increase activity in the prefrontal cortex. This leads to clearer thinking capabilities, problem-solving strategies, and increased reasoning.

Finally, exercise not only increases energy levels but also releases endorphins. This provides us with a better sense of well-being. 30 minutes of exercise at least five days per week is optimal for most people.

Resistance training that includes HIIT has been shown to make the body produce a hormone called HGH. This hormone is important for growth and can help people grow bigger and stronger. This helps with weight loss along with better sleep patterns (leading to better mental acuity).

Vitamins B12, D, and E are also required for optimal immune system function and cognitive health. It is best to take vitamins when it is cold or flu season.

When you are stressed, it can help to take vitamins. Vitamins are good for your immune system and they also help with mental clarity.

Concluding Thoughts

Our blog is filled with information about the brain and how to use it to your advantage. We have articles on topics such as increasing mental clarity, ADHD, anxiety, brain fog, and more!

If you want to learn how to take charge of your life with the help of neuroscience, then our blog is for you. In our online community, we have many people who also want to increase their mental clarity and focus. Join us today!

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