Stimulant drugs have long been used to treat individuals (in many cases, children) who suffer from a short attention span. Most commonly associated with ADHD, the short-term benefits of stimulants will only last as long as individuals take them.
The main concern here is that the risks associated with long-term use are troublesome. For those above the age of 50, there are increasing concerns regarding potential heart complications. In contrast, there are significant concerns surrounding growth suppression in children taking these drugs.
Whether you or your loved one suffer from a short attention span, it is essential to look at all of the available information before you rely on stimulants long-term.
What causes a short attention span?
Like anything related to health (in particular the brain), there is not a black and white answer to this question. Each individual is unique, both regarding their genetics and their environment. This means there are a lot of variables to consider.
That said, the average attention span in adults varies between five and twenty minutes. Most commonly, an inability to focus stems from mental stress or an increased workload — which all of us can relate to.
In some cases, anxiety, depression and/or psychosis play a role, in addition to pathological conditions, like low blood sugar or an electrolyte imbalance.
For those who have ADHD, the research suggests that this disorder is mainly genetic. However, there are environmental variables that have continued to spark interest, including the use of pesticides and increased use of food additives.
Since there is no definitive test to identify conditions such as ADHD, many doctors believe that it is overdiagnosed, particularly in children. This can open a whole new can of worms once a child begins taking heavy stimulants, including children under the age of 6.
Before you take medication, consider these 4 natural remedies
Ritalin (or methylphenidate) is one of the most common medications prescribed to treat conditions such as ADHD and narcolepsy. However, this drug does not come without side effects. From nervousness to insomnia, weight loss to headaches, there are more than twenty potential side effects listed.
Although each case needs to be considered on an individual basis, for the most part, you can actively (and naturally) intervene. Here are some suggestions to help you improve your attention span beyond the norm.
Address your diet
The relationship between mental/cognitive capacity and food is evident. This is also why many stand behind the idea that breakfast is the most critical part of the day. When you deprive your brain of essential proteins, amino acids, fat, glucose, and micronutrients, your attention will suffer, along with your mood and energy levels.
In terms of attention, protein has been cited as a critical component of a proper diet. This is because protein-rich foods help your body make key neurotransmitters, allowing your brain cells to communicate more effectively. Protein also helps prevent surges in blood sugar, which can increase hyperactivity in those with ADHD.
Although protein is essential, balance is imperative. Many nutritionists working with ADHD patients, for instance, recommended plates that are half filled with fruits and/or vegetables, followed by one-quarter with protein, and one-quarter with complex carbohydrates. Also, avoid sugar and processed foods (which are packed with additives).
Make regular exercise a priority
It’s no secret that exercise promotes positive wellness, and improving your attention span is just one more benefit you can add to the list. A number of studies have reported this effect, including this 2013 study, published in PLoS One.
A team of researchers found that those who regularly practice sports showcase higher cognitive performance. More specifically, in comparison to inactive, unhealthy individuals, active subjects have a better-sustained attention span.
Practice meditation
There’s a reason why the art of meditation is cited so often — especially concerning positive wellness. Being one of the best ways to improve your focus, you can essentially “train your brain” and in turn, achieve a longer attention span.
In fact, some studies have shown that meditation is more effective than nutrition in regards to brain power (although the combined effect is likely even more significant). This study found that those who meditated for 10 to 20 minutes four times weekly, for a total of two weeks, scored higher on exercises requiring attention than those who changed their diet.
Stay hydrated
Considering up to 75 percent of Americans suffer from chronic dehydration, drinking more water can do wonders for your body and mind. One study found that even mild dehydration (as little as 2 percent) can significantly impact your ability to concentrate.
The key here is to drink before you become thirsty. Once you are thirsty, this is already a sign that you are dehydrated. Black and green tea is also an excellent remedy, as both contain an amino acid known as L-theanine (which has shown to have a direct impact on the area of the brain that controls attention).
If you suffer from a short attention span (and we all do at some point), it is important to take action. After all, the Canadian artist, Robert Genn, said it perfectly, “Learning to focus and pay attention, if only for a short time, has been identified as a primary key to the development of human effectiveness.”
-Susan Patterson