Back from holiday - Back to school and back to work

With the holidays over and the start of school and the return to work approaching, it's time to prepare for a smooth and productive transition. Here are some strategies to make this return pleasant and smooth.

Back to school

• Organise materials and supplies: Check the list of necessary school supplies and make sure you have everything ready, from pencils and notebooks to tablet books.
• Establish a routine in advance: Gradually adapt to sleeping and eating times that are closer to school hours, to minimise the shock of the transition.
• Plan extracurricular activities: If you're involved in extracurricular activities, set your timetable to balance lessons and your passions outside the classroom.
• Review last year's material: If you're starting a new level of education, take the time to revise key concepts from the previous year so that you're prepared for the new challenges.
• Set Academic Goals: Identify specific goals for the new school year, such as improving in a specific subject or taking part in academic activities.
  
  

Back to work

• Keep up to date with the Team: Get in touch with co-workers and supervisors before you return to be updated on any changes or projects taking place.
• Organise your workspace: Clean and organise your work area to start the new period with a clean and productive environment.
• Review your professional goals: Reflect on your career goals and set objectives for the period after your return, including projects to be completed and competences to be developed.
• Prioritise tasks: Make a list of pending tasks and prioritise them to avoid feeling overwhelmed right from the start.
• Organise your time: Establish a timetable and schedule to optimise your time and maintain a balance between work, family and personal activities.
  
  

Tips for Maintaining Well-Being

• Practise stress management: Apply stress management techniques such as meditation, breathing exercises and regular physical activity.
• Maintain a balanced diet: Make sure you maintain a healthy and balanced diet to sustain your energy and focus.
• Give it time to recharge: Set aside time for rest and leisure to avoid burnout.
• Communicate: Keep open lines of communication with colleagues, teachers and family members to avoid feelings of isolation.
• Set Work Limits: Establish clear boundaries between work and personal life to avoid the feeling of always being "on".
  
  

Memory and Concentration Supplements: Options and Benefits

In an increasingly hectic and demanding world, many people are looking for ways to improve their memory and concentration in order to increase their academic, professional and everyday performance. In addition to a balanced diet, regular exercise and adequate sleep, some supplements have been studied for their potential benefits for cognitive health. Here are some of these supplements:

1. Omega-3

Omega-3 fatty acids, found in fish such as salmon, sardines and chia, are essential for brain health. They play a fundamental role in the construction of cell membranes and communication between brain cells. Studies suggest that omega-3s can improve memory and concentration, as well as having a protective effect against age-related cognitive decline.

2. Bacopa Monnieri

This plant extract is used in traditional medicine to improve brain function. It is believed that bacopa monnieri can increase communication between neurons, improving memory and concentration. Research suggests that it may have positive effects on short- and long-term memory.

Bacopa monnieri, also known as Brahmi, is a plant native to humid and tropical regions of Asia, including India, Nepal, Sri Lanka, China, Vietnam and some parts of South America, such as Colombia, Venezuela and Trinidad. The plant grows mainly in aquatic environments, such as swamps, riverbanks and lakes, where its leaves float on the water. Today, Bacopa monnieri is widely cultivated in various parts of the world due to its popularity as a supplement for cognitive health. It can be found in extract, capsule or powder form in pharmacies, health food shops and online, and is consumed as part of a healthy diet for brain and general health.

3. Ginseng

Ginseng is an adaptogenic plant that has been associated with cognitive benefits. It can improve attention, mental performance and reduce fatigue. Ginseng can also influence the release of neurotransmitters, which play a role in regulating mood and cognition.

4. Ginkgo Biloba

Ginkgo biloba is an herb known for stimulating blood circulation and improving blood supply to the brain. This can help deliver more oxygen and nutrients to the brain cells, which in turn can improve memory and concentration.

5. Caffeine

Caffeine is a natural stimulant that can improve alertness, concentration and thinking ability. It can help reduce drowsiness and increase alertness, but its effect can vary from person to person.

 

6. L-teanina

L-theanine is an amino acid found in green tea, known for promoting relaxation without causing drowsiness. When combined with caffeine, it can improve alertness, focus and mental clarity.

7. B Vitamins

B vitamins, especially B6, B9 (folic acid) and B12, play a crucial role in brain health. A deficiency of these vitamins can negatively affect cognitive function. B complex supplements can be beneficial, especially for people on a restricted diet or at risk of deficiency.

Conclusion

Returning to school and work can be challenging, but with an organised and strategic approach, you can make the transition smoothly and effectively. By preparing in advance, establishing solid routines and taking care of your emotional and physical well-being, you'll be ready to successfully face the academic and professional demands that await you. Remember that while the transition can be intense, it is also an exciting opportunity for personal and professional growth and fulfilment.

Some supplements can offer potential benefits for memory and concentration, but it's important to remember that each person is unique. Before adding any supplements to your routine, it is advisable to consult a health professional to ensure that you make safe choices that suit your individual needs. Remember that a healthy lifestyle, including a balanced diet, regular exercise and quality sleep, also plays a key role in brain health.

Ana Neto
(Pharmaceutical)