Any time out we can take to help our body unwind and feel more relaxed, the better.  Here is a simple yoga technique, which should only take about 5 minutes or less, which can even be done at your desk , if your office and chair are suitable. (Those with any health concerns should seek advice from the health care professional before trying this)

Begin by sitting on the edge of a chair with your feet placed squarely on the floor about hip distance apart. Place your palms flat on your thighs, and lengthen your spine, with your head balanced over your heart and your heart balanced over your hips. Inhale and exhale evenly for five counts each. Repeat as many times as you like.

Inhale and lift your arms overhead, taking hold of your left wrist with your right hand. As you exhale, bend to the right. Stay there for three breaths. As you inhale, come back up to vertical and change wrists. Exhale and bend to the left. Stay there for three breaths. Inhale back up to a lengthened spine. Exhale and release your arms down to your sides. Circle your shoulders a few times, slowly rolling them up, back and down. On the fourth roll, interlace your fingers behind your back with your arms as straight as you are able to make them. If you don’t have room behind you, reach back and hold onto the outside edges of the back of your chair. On an inhalation, lift your chest, making a high backbend. Stay here and take three full, deep breaths. As you exhale, release your hands; place them on your knees and round your spine. Breathe deeply and feel the broadness of your back. Move back into a sitting position.

Let your chin drop and your head relax. While you are still sitting and with your legs parted slightly, drop your torso forward, letting your upper body fall through your thighs. You may be able to reach the floor with your palms flat. Otherwise, try to hold onto your ankles or shins. The idea is to let your head drop lower than your hips.

Slowly roll up and lengthen your spine. Place your left hand on the outside of your right thigh and your right hand on the back of your chair. Check to make sure that your right armpit/chest area is lifted. On an exhalation, twist to the right. Remember to include your head in the twist as well. As you look over your right shoulder, move your eyes to the upper right corner of your eyes and then the lower right corner. Repeat this eye exercise two times. Then close your eyes as you untwist back to centre. Repeat on the other side. This really helps me. I hope it will help you too.

Dehydration is a major cause of brain fogginess, poor concentration and lack of focus. There are many symptoms of dehydration, including headaches, skin problems, constipation and bad breath. We hear about the 8 glasses a day, but this is really the minimum!

I have found the best way to drink this amount, is to have one or two mouthfuls, ideally every 15 minutes. This is such a small amount of water; your body is able to more easily absorb it (so your not on the toilet quite so much).   Many herb teas can be counted as part of our water intake.  These include red bush or Rooibos, lemon, lime and ginger, rosehip and any other flower or berry tea, that does not include black, white or green tea.  I make this a lot -  In a thermos flask add 1/2 a lemon and lime, 2-3 slices of ginger root and 1/2 a piece of cinnamon stick.  Pour over boiled water.  I take this to work and drink from this throughout the day.

Burning essential oils can be an excellent way to help with relaxation, stress and clarity of mind. Good choices include Basil for mental fatigue, Eucalyptus to help increase oxygen to the body, Geranium which has a balancing effect on the nervous system and helps relieve anxiety, Grapefruit is very uplifting and reviving, or Ylang Ylang, which has been known for its restorative powers to relax the nervous system making it a good choice for stress. There are many different ones to choose from and your favourite few can be mixed together in an oil burner.  If pregnant, seek advice before using essential oils.

People talk about having a balanced diet, but what does this really mean? This involves eating breakfast, lunch and dinner, with a small, ideally protein, snack around 10am and 2 ½ -3 pm. Ideally the meals should consist of a fresh raw salad, a good portion of protein (about the size of your palm) and a smaller carbohydrate. Other vegetables could be added.

A smoothy made with protein powder, frozen berries, LSA (linseed, sunflower and almond meal), flax seed oil, spirulina (not with haemochromatosis), and any other addition you wish to add, is a great alternative to a standard meal and can be satisfying and nutritious.  Sometimes I stir protein powder into a tub of yoghurt, for an easy to prepare and high protein snack.

Taking a multivitamin is essential, as it is difficult to get all the nutrients you need from your food alone. We have specific soil depletion in New Zealand (zinc, selenium, iodine and boron) and these need to be taken into consideration, as a lack of these elements will interfere with the absorption of other nutrients. I always take a multivitamin every day at breakfast and often a B complex at lunch, depending on my workload for the day.

There are many herbs that are very beneficial for the mind, to help with better focus, clarity and concentration. These can be taken in the form of a herbal tea or for the more serious, a liquid or herbal supplement. Ginkgo biloba is considered the oldest tree species to survive on earth, with a history dating back over 200 million years. The leaves of this tree have been used for centuries as a tonic to the circulatory system, increasing blood flow and oxygen to the brain. Ginseng acts as a tonic in the body. There are many different types of ginseng, as found in this product Ginseng 5 Exhaustion Relief. It will often be found in combination with other herbs, such as licorice, withania, gotu kola and brahmi. There are many other herbs available, but always seek advice before self-prescribing.

Its easy to loose focus when stressed and under pressure, but these are the times when we need to be looking after our body the most.  Just like our car; if we dont put the right fuel and oil in, it wont work properly, our body (our own vehicle) is the same. Start with realistic changes and work up from there.  Your diet ie the food you eat and the beverages you drink is a good place to start.  Any improvement you will benefit from.