How to increase focus and energy: a guide to better health

How to increase focus and energy: a guide to better health

Reading time: 4 minutes

Table of Content

Do you constantly feel tired? Or maybe you struggle to focus for long periods?

Well, join the club: more people than ever are lacking energy and focus, struggling at work with concentration, and becoming distracted easily, as stated by Inc. Magazine. But before you reach for that third cup of coffee and wish for an extra hour in bed, there may just be a solution to your troubles…

Increase focus and energy naturally with vitamins and minerals, boosting your energy without those 3 pm coffee shakes.

In this blog post, you will learn:

  • 5 ways to increase focus and energy naturally
  • The effect caffeine has on your energy & focus
  • How vitamins and minerals can help boost your energy levels

5 ways to increase focus and energy naturally

There are no secrets when it comes to finding more energy. And no, we’re not talking caffeine (at least not yet).

To find more energy and focus, try the following:

  1. Regular exercise
  2. Watch your stress level
  3. Drink plenty of water and limit your intake of alcohol
  4. Reduce your sugar intake by following a healthy diet
  5. Focus on improving your sleep

Keep reading to discover how each strategy can help you increase energy and focus naturally.

1. Regular exercise

We hear it time and time again - the importance of exercise is well-documented, yet it can often be challenging to get the ball rolling on a new habit, especially if you’ve fallen out of routine for a while.

Regular exercise not only produces serotonin, known as the ‘feel good hormone’ (this improves your mood), but it also helps you fall asleep quicker (and improves the quality of your sleep).

It’s no secret that the better you sleep, the more energy you have, and the easier it is to focus.

Aim to exercise daily, whether that’s a light walk, run, cycle, yoga session, or lifting weights in the gym.

2. Watch your stress level

There’s likely only so much you can do to minimise stress, but limiting your load is key to improving energy and general wellbeing.

Cut out less important tasks, or ask for help if needed, whether that’s assistance at work or an extra pair of hands to help around the house.

3. Drink plenty of water and limit your intake of alcohol

We need it to survive, but many of us are terrible at drinking enough water. Harvard Health recommends aiming for four to six cups daily, more if you’re exercising, are in hot conditions, or if you’re thirsty (drink before you feel thirst to beat dehydration).

Likewise, you should limit your intake of alcohol. Alcohol is a sedative - it naturally reduces energy, limits your focus, and derails your attention span.

Limit your intake to a couple of drinks in the evening (if any) to improve energy levels.

4. Reduce your sugar intake by following a healthy diet

Food is fuel - it’s what keeps us going, but if you fuel yourself with the wrong types of food (think: fast carbs and sugars), then you’re setting yourself up to feel tired later in the day.

While an energy drink at lunch or a packet of sweets may seem like a good idea, it’s only temporary energy, quickly absorbed into the bloodstream but more than likely resulting in a crash later on.

Similarly, you should eat whole grain and whole foods when possible. And let’s not forget your vegetables!

Eating a healthy diet provides your body with the required vitamins and minerals not only for optimal health but consistent energy (with little to no spikes) throughout the entire day.

5. Focus on improving your sleep

According to the Sleep Foundation, adults should aim for seven to nine hours of sleep a night. For teenagers, that’s eight to ten hours.

And it’s all good saying you need more sleep, but how do you get more shut-eye?

Many of us struggle to fall asleep, while others regularly wake through the night, making it difficult to achieve deep sleep.

There are numerous best practices you can follow to improve your sleep, including:

  • Reduce blue light exposure before bed
  • Exercise during the day
  • Set your room to a comfortable temperature
  • Create a sleep schedule (and actually stick to it, and yes, that includes the weekends)

What about caffeine - is it bad for you?

For most people, caffeine is entirely safe. Although drinking too much caffeine may lead to restlessness, difficulty sleeping, increased anxiety, and other adverse side effects.

Limiting your caffeine intake, however, is recommended.

You should stop drinking caffeine at least six hours before bed, but if you still struggle to fall asleep, increase this as needed.

What about Vitamins and minerals to boost your energy?

If you’re still feeling sluggish, supplementing with vitamins and minerals may be exactly what you need!

Certain Vitamins and minerals, such as iron, Vitamin C and B, contribute to reduced fatigue and regular functioning of the immune system, as found by a 2020 study.

People are often deficient in specific vitamins and minerals (Vitamin D & B are common culprits), usually due to dietary restrictions (mainly vegetarians and vegans).

Increasing your intake of deficient vitamins and minerals may help improve focus, better regulation of energy levels throughout the day, and improve overall well-being.

Looking to supplement your diet? Check out the DESEJR® range of vitamins and minerals to get started - backed by science and tested to the highest standards.

To summarise

Increasing mental energy and focus does not have to be complicated.

To boost your energy, we recommend:

  • Regular exercise
  • Good-quality sleep (7-9 hours a night)
  • Eat a healthy, well-balanced diet
  • Supplement vitamins and minerals to further increase energy levels

Products used in the article