Mental fatigue: express solutions to boost your brain during the day

If you're experiencing a loss of concentration, mental fog or a feeling of saturation, you may be at risk of mental fatigue. Fortunately, there are quick and easy ways to boost your brain during the day. Here are the best reflexes to adopt on a daily basis to activate your energy and boost your brain.

Deciphering the warning signs of mental fatigue

Unlike physical fatigue, which translates into bodily aches and pains, mental fatigue directly affects the brain, and more specifically the prefrontal cortex. This part is involved in attention, planning and decision-making. In the event of mental overload, neurotransmitters are depleted, leading to a drop in day-to-day performance.

There are many reasons for this, including mental ruminations, worries, family drama, an intense workload, family responsibilities or constant digital connection. These are all demands that disrupt our natural attention cycles.

Learning to spot the signs of mental overload, such as constant fatigue, irritability or lack of concentration, is essential to avoid general exhaustion or burn-out. Mental fatigue also leads to sleep disorders, constant stress and a significant loss of motivation.

Express solutions for boosting your brain power on a daily basis

To maintain a healthy mental balance every day, incorporating a few daily habits can be very helpful. Take the time to breathe deeply, move around regularly, do sport and creative activities to reduce your stress levels.

Practised regularly, these little activities can really make the difference in boosting your concentration quickly. In this way, you stimulate your mind and it infuses throughout the day.

If you're feeling sluggish, there are also express solutions:

• Micro-naps of 6 to 10 minutes are very effective for boosting attention during the day.
• 5 minutes of mindfulness meditation, with eyes closed or walking slowly, is an effective way of calming the mind.
• 30 seconds of jumping jacks or body shaking to release tension and awaken circulation.
• Inhaling stimulating essential oils such as peppermint (1 drop in the palm of the hand or on a handkerchief) acts as a rapid olfactory stimulant.
• Use energizing nasal spray gives you an immediate boost of energy.
• Fuel your brain every day with stimulating foods such as 70% dark chocolate, walnuts and blueberries, and keep regularly hydrated.

Lifestyle habits that protect the brain

Your mental energy is built up every day, through simple but regular actions. To support your neurons, start by adopting a healthy diet with balanced meals rich in essential nutrients. The food supplements can be a real plus, especially B vitamins, magnesium or vitamin D to support the nervous system and reduce daily fatigue.

Getting into the habit of making lists will be very useful for clearing your head, as writing helps to free up space in your mind. And in the evening, taking 5 to 10 minutes to meditate can really help to calm the mind and sleep better.

Regular physical activity, even in moderation, remains an excellent cognitive stimulant. At the same time, reduce screen time, limit social networking and opt for creative activities that give the brain a workout while reducing stress.

Finally, avoid excess tobacco and alcohol, both of which are enemies of long-term mental clarity. These micro-rituals help to build lasting energy and resilience in the face of mental fatigue.

Remember to equip yourself for a bout of fatigue during the day with dark chocolate and energizing nasal spray, to give your brain a quick boost.