Concentration can become increasingly elusive with age, as the brain struggles to filter distraction and information that are not relevant. Researchers have found that aging is linked to a decline in the ability of the brain to maintain the sharp focus as before.
Reasons behind brain fog
Much like a computer that slows down over time, the brain experiences wear and tear that can impact its ability to process information. This can be caused by a number of physiological stressors such as inflammation, injury to blood vessels, the build-up of abnormal proteins, and natural brain shrinkage, according to Harvard Health.
Hidden disruptors to focus
Numerous underlying conditions that impact the ability concentrate include depression, sleep disorders, and sensory impairments such as hearing or vision loss. These conditions force the brain to work harder, leaving fewer mental resources for focusing.
Medication can play a crucial role as some drugs, especially anticholinergics (such as treatments for incontinence, depression, or allergies), can slow processing speed and cloud thinking.
Sometimes, lifestyle habits matter as excessive drinking can cause interrupted sleep, which affects concentration.
A simple exercise to build focus
To boost attention and focus, Neuropsychologist Kim Willment of Harvard-affiliated Brigham and Women's Hospital suggests basic attention-building exercises like reading.
"Read something for 30 minutes, setting a timer to go off every five minutes. When it goes off, ask yourself if your mind has wandered. If so, just refocus on what you're reading. By training your brain to monitor if your mind is wandering, you strengthen the monitoring process and the ability to maintain focus on a single task," she says.
Strategies to stay focused
"Practicing mindfulness has been shown to rewire the brain so that attention is stronger in everyday life," says Kim. She recommends sitting still for a few minutes each day, closing the eyes, and focusing on breathing as well as the sounds and sensations.
Cognitive training games may also support concentration, though results vary. The goal is not to master the games, but to enhance mental stamina for real world-tasks by gradually increasing difficulty and performance.
Lifestyle choices that support focus
A healthier lifestyle can have a direct effect on cognitive function. Regular exercise boosts brain chemicals that foster new neutral connections and reduce stress. Adequate sleep, seven to eight hours, helps clear harmful proteins from the brain and lower stress hormone levels.
Experts also suggest adopting a Mediterranean-style diet to support brain health, addressing any underlying medical issue, and consulting with a doctor about medications that may impair focus.
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