The exam period has begun! Bac, brevet, exams, CAP, BEP, BTS, DU etc... Millions of students of all ages are taking tests at the end of the school year. Memory, concentration and the nervous system are put to the test while the good weather and the desire to go out are tempting for recreation (or avoidance)... Discover how to improve your concentration naturally during your revisions and exams!

It is no secret that food is the fuel our body needs to function properly and to its full potential. A denatured and unstructured diet cannot support cognitive, nervous and hormonal functions. 

The brain needs "good" fats, i.e. omega 3 essential fatty acids. These fatty acids nourish the cell membrane and improve connectivity between the synapses of neurons. In short, the information passes faster and better. The brain is therefore very fond of them. 

In this case, give preference to :

• Cold sea fish (salmon, herring, mackerel, sardines, tuna...)

• Unroasted and unsalted oilseeds (walnuts, hazelnuts, almonds, Brazil nuts, cashew nuts...)

• Virgin oils of first cold pressure (olive, colza)

• Make a cure as needed with OMEGA 3

Sugar, on the other hand, is a concentration disruptor. People who can't sit still or concentrate for too long should review their diet and check their sugar intake. Indeed, sugar is an exciter. 

On the other hand, finishing the meal on a sweet note (dessert, coffee or tea, piece of bread...) makes blood sugar levels soar and then fall back down very quickly. It's a guaranteed energy crash... That's how the 11 o'clock cravings come about when you've had a sweet breakfast (sweetened hot drink, fruit juice, bread and jam, cereals...) in the morning. 

In this case, give preference to :

• fresh and raw fruit at the beginning or between meals

• avoid fruit juices, cereal bars, white flour, sodas, alcohol, sweets, milk chocolate

• drink water (sometimes a sweet tooth is simply a sign of dehydration)

• eat proteins in the morning (e.g. egg, ham, oatmeal porridge), hemp protein.

The fluidifying plants facilitate the blood circulation and thus the oxygenation of the brain. GingkoThe use of the following medicines can help you punctually to improve your capacity of concentration: red vine, aupebine, hamamelis. Be careful, take only with the authorization of your doctor if you are under treatment. 

Passionflower has the ability to cut off mental ruminations and thus create a "mental space" for concentration.

In case of stress, the essential oil of lavender officinale proves to be a powerful natural anxiolytic. For that: take 2 drops per day in a teaspoon of honey.

There are morning people and there are evening people. Depending on your affinities and energy cycle, prioritize work time during times when you know you are at your best. After all, it's impossible to stay focused for 8 hours straight. Executives' concentration time during meetings is estimated at 52 minutes according to a March 24, 2015 article in Les Echos newspaper. However, the average is in the order of 30 minutes!

It is advisable to do the most energy-consuming (and usually the most important) tasks when your attention span is at its highest. If you are a morning person, set aside 1 hour or even 1.5 hours in the morning to do only what requires the most concentration. If you are an evening person, give priority to this time. Obviously for children, the duration is proportional. 

Alternating intellectual activities and physical practices allows you to unload and avoid exhaustion. Cutting out the monotony of revision by engaging in a completely different activity that does not require intellectual effort offers you a very important resource time. To compensate for your revision time, you can go for a walk, go for a run, ride a bike, swim, do-it-yourself, garden, tidy up, do the housework, play with your children, etc... However, be careful, watching TV is not considered as a resource activity because there is no energy expenditure or discharge of inner tensions!