Style: June 16, 2020

STYLE | wellbeing 47
B vitamins are essential
During times of learning, a vitamin B complex
supplement can be worthwhile, helping to improve
mood, motivation, concentration and energy levels.
Deficiencies in B vitamins can result in mood and
behavioural changes.
Low B1 and B2 – poor concentration/attention;
Low B3 – depression, psychosis;
Low B6 – irritability, depression, poor memory;
Low B9 (folic acid) – depression, dementia;
Low B12 – depression, pain, irritability, lack of
motivation.
Sleep well
Getting plenty of sleep is also important for memory and
concentration. The most beneficial sleep is before 2am,
when cortisol starts to be manufactured for the following
day. Ideally, seven to nine hours of sleep from 9–10pm
onwards is ideal. We are better to rise and fall with the
sun to keep hormones and other body rhythms balanced.
Oil options
Essential oils can be used in a diffuser or dabbed onto
wrists or temples. Lemon has been shown to support
focus and clear thinking, peppermint energises and boosts
mood, while lavender calms and promotes relaxation.
In focus
A typical day to support concentration and
focus might look something like this:
7am – Rise, shower, cup of herbal tea, and
short walk in the fresh air.
8.30am – Settle into your work or study
space. A lemon essential oil in the diffuser,
with water nearby in a glass or stainlesssteel
bottle. Sit and get started for the day.
9am – Have a good breakfast, such as
porridge, blueberries, lecithin granules,
coconut yoghurt and sunflower seeds.
10.30am – Cup of green tea plus fresh air
and a change of scenery for 15 minutes.
12.30pm – 30-minute brisk walk outside
followed by a lunch of leftover warmed
roast vegetables with brown rice, rocket
leaves, salmon and plenty of water.
1.30pm – Back to work/study with
peppermint and lavender oils in the diffuser.
3.30pm – Break for 15–30 minutes sitting
barefoot on a patch of grass or in the fresh
air. Some stretching to correct posture may
also be beneficial after sitting for prolonged
periods. Cup of herbal tea, vegetable sticks
and pesto or handful of blueberries.
6pm – Dinner of quinoa, broccoli, feta and
egg fritters with salad.
7–8pm – Ideally no screens in the evening.
Wind down for bed. Dim the lights, have
a warm bath with Epsom salts added if
stressed or sore, put on some calming
music, do some deep breathing exercises
and have a relaxing herbal tea.
9.30pm – Lights out for a restful sleep to
be ready to do it all over again tomorrow.