General Health Support

by Freda Coetzee

How to Stay Focused and Achieve Your Goals

Do you find your mind wandering when you buckle down to work? You might sit down and find your mind drifting and very soon you are on your phone mindlessly scrolling through social media posts! There are many reasons why you might struggle with concentration. You might suffer from ADHD or anxiety or perhaps struggle with multitasking. Another factor to consider is fluctuating blood glucose levels. Your blood glucose levels can play a major role in your ability to stay focused. Learn more about this problem and natural ways to stabilise your blood sugar levels so that you can focus and achieve your goals. The link between blood glucose and concentration Your body breaks down carbohydrates into glucose and uses glucose as energy. Glucose gets released into your bloodstream causing your blood glucose levels to rise. Rising levels of glucose in your bloodstream will trigger the release of the hormone, insulin. Insulin works like a delivery truck as it shuttles glucose out of your bloodstream and into your cells and when glucose gets delivered to the cells your blood glucose levels return to normal. However, some foods (high GI-foods) cause glucose to be released into your bloodstream quickly, causing a blood sugar spike. Copious amounts of insulin are then released to shuttle the glucose to your cells. This causes your blood sugar levels to drop significantly. When your blood sugar levels are low, you might not have enough energy for mental effort. These fluctuations in your blood sugar levels can interfere with your concentration. Problems with focusing and blood sugar levels are also noticeable in children. A 2007 study published in Physiology & Behavior gave children, aged 6 to 7, breakfasts with different glycaemic loads. The researchers measured the children’s ability to memorise and their ability to pay attention. Although there are many factors to consider, the researchers did conclude that eating a low GI breakfast enhanced children’s performance. Two to three hours after a low glycaemic load breakfast had been consumed, performance on the tests of memory and the ability to sustain attention were better, fewer signs of frustration were displayed and initially, more time was spent on task when working individually in class. How to stabilise your blood sugar levels Here are five things you can do to mitigate blood sugar fluctuations. Exercise daily Do aerobic exercise, like walking, running, and dancing for 30 minutes every day.Studies have shown that taking a brisk walk for about 30 minutes each day reduces the risk of developing diabetes by 30%. Swop processed food for foods low on the glycaemic index Processed food usually comes in packets, cans and boxes. These foods have been changed and are filled with carbs and sugar. You want to limit these kinds of foods and instead eat foods low on the glycemic index. The GI is a rating system for carbohydrates, which ranks them according to how quickly they are digested, and how quickly glucose is absorbed into the bloodstream. The glycemic index ranks food on a scale from 0 to 100. The GI organizes foods with carbs into three categories. Here are the three GI ratings: Low: 55 or lessMedium: 56–69High: 70 or above To find out what the GI ranking of various foods is, you can turn to websites or apps. The GI ranking of food can be found on various websites, including on our website, the glycemic index website, the American Diabetes Association website, and the Harvard T.H. Chan School of Public Health website. Use a supplement By taking Manna Blood Sugar Support with your meal, you can lower your blood sugar levels naturally. Here is why: Manna Blood Sugar Support helps to reduce the glycaemic index of the food you consume by up to 43%. When taken with your meals, the supplement will gel with the food in your stomach and reduce the rate at which glucose is released into your bloodstream. This organic supplement can also be taken with other medication, making it easier to control your blood sugar levels. Manage your stress levels A review article from 2010 reports that people who experience depression, anxiety, stress, or a combination of these conditions are at a higher risk of elevated blood sugar levels. Three tips for managing stress: Engage in a hobby or activity that brings you joy. Seek professional help or therapy if stress becomes overwhelming. Practice deep breathing or meditation techniques. Stop smoking Smoking cigarettes increases your chances of developing diabetes by 50%. Three tips to stop smoking: Chew something. Combat a tobacco craving by occupying your mouth with a different activity. Engage in chewing sugarless gum or hard candy, or snack on crisp and delicious options such as raw carrots, nuts, or sunflower seeds. Don’t just “have one”. While you may feel inclined to give in to one tobacco craving, don’t deceive yourself into believing you can stop there. It’s likely that having just one will only lead to another, potentially causing you to relapse back into using tobacco. Try nicotine replacement therapy. Ask your healthcare provider about the various kinds of nicotine replacement therapy and find one that works for you. Other ways to manage your attention span Eliminate distractions: Identify potential distractions, such as your phone or social media, and remove them from your workspace.Create a conducive work environment: Make sure your workspace is organized, comfortable, and free of clutter to help you stay focused.Take breaks: Taking short breaks can help you recharge and refocus. However, make sure to stick to a specific break duration and don’t let it turn into a distraction. Takeaway You need to be able to focus on your tasks at hand if you want to achieve success. By managing your blood sugar levels you’d be in a much better position to sit down and concentrate.