Mental fatigue and difficulty concentrating: symptoms, causes and remedies

Mental fatigue is a problem that has always more and more people are experimenting every day, with greater difficulty of concentration and negative consequences on productivity, mood and well-being general. This condition occurs when the brain is subjected to a cognitive strain that is demanding enough to compromise the ability to process information and to keep high attention. The most common symptoms associated with the drop in mental energies, we will see what are the main causes and the most effective.  

What happens to the brain when it's tired?

When the brain is tired, its functioning slows down and a series of neurobiological changes occur. Mental fatigue reduces the production of neurotransmitters such as dopamine, which affects mood and motivation, and decreases activity in the prefrontal cortex, the area of the brain where activities are concentrated cognitive thinking as well as logical thinking.

At the same time, the brain intensifies the production of cortisol, the stress hormone. The connections between the neurons become less efficient, leading to a feeling of "fog" mental ". The tired brain also needs more energy for tasks simple, contributing to increasing a state of general fatigue.  

What are the symptoms of fatigue mental?

The symptoms are many and vary from person to person per person. The most common signs include:

• Difficulty concentrating. It is difficult to keep the attention high on a specific task.
• Mental confusion. A feeling of brain fog that hinders reasoning.
• Irritability. Emotional sensitivity is accentuated.
• Short-term memory loss. Remembering recent information is more tiring.
• Loss of motivation. You want to avoid even activities that are normally enjoyable.  

What are the main causes of Mental fatigue?

Brain fatigue can have multiple origins, often interconnected:

• Chronic stress. When the brain is constantly in "alert" mode, cognitive resources they run out more quickly.
• Cognitive overload. Often linked to the simultaneous management of too many tasks or the lack of adequate breaks.
• Bad lifestyle habits. Insufficient sleep, a deficient diet, and inadequate physical activity have all resulted in deleterious consequences: it is essential to seek a good balance between mind and body.
• Lack of moments of relaxation. A routine without regenerative breaks negatively affects the ability of the brain to recover energy.  

Remedies to prevent mental fatigue

Fortunately, there are several strategies that contribute to to reduce this condition of exhaustion in the brain:

• One regular routine. Establish fixed times for sleep, work and relaxation helps the brain to create a structure that improves the energy management.
• techniques relaxation. Practices such as mindfulness and Meditation reduces stress and promotes concentration. Even simple ones Deep breathing exercises can help. Their effectiveness has prompted several internationally renowned professional athletes to include them in the their routine of mental training.
• One balanced diet. Consuming nutrient-dense foods such as Nuts, fish and whole grains is a good habit for the health of the while hydration is essential to keep it active. A valid support is also represented by the consumption of super foods such as spirulina.
• activity regular sports. Exercise stimulates production of endorphins, improving both mood and concentration. Even a simple Walking in the open air can make a difference.
• Schedule breaks effective. Time management methods such as the Pomodoro technique help to divide the work into sessions interspersed with short breaks, improving the focus and preventing fatigue.      

What to do to regain concentration?

There are small tricks, quick and easy to follow to regain focus. For example, several scientific researches exalt the role played by music for concentration. Also Moving to a brighter or better ventilated room can reduce the feeling fatigued, as well as dedicating a few minutes to an activity completely different can help reactivate cognitive functions.

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