• Source:JND
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Did you know that sitting for long periods of time can negatively impact your cognitive well-being without you even realizing it? This happens because prolonged sitting reduces blood circulation to the brain, leading to decreased oxygen and nutrient supply. Over time, this can result in mental fatigue, reduced concentration, and slower cognitive function.

Sitting for long hours also contributes to stress and anxiety while limiting physical movement, which is essential for releasing mood-boosting hormones like endorphins. In a conversation with Jafran English, Dr. Zahir Abbas Merchant, a Consultant Spine Surgeon (MBBS, MS Orthopaedics, MRCS [England], F.MISS, F.ASSI, F.SDS), discussed How Prolonged Sitting Affects Your Cognitive Well-Being and shared valuable insights on ways to counter its effects.

1. Posture Allocation & Mobility

  1. Activate the 50/10 Principle: Work in 50-minute increments and take a 10-minute break after each cycle to move around, stretch, or do brief exercises.
  2. Try the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain and mental fatigue.
  3. Maintain Proper Posture: Keep your back straight, shoulders relaxed, and feet flat on the ground to prevent discomfort and mental exhaustion.

2. Brain-Enriching Exercises & Techniques

  1. Box Breathing (Deep Breathing): Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and repeat. This enhances oxygen supply to the brain.
  2. Desk Yoga & Stretching: Simple stretches like shoulder rolls, shoulder shrugs, and seated twists help reduce tension and improve focus.
  3. Power Walks: Take a 5–10 minute walk outside or around your office to improve circulation and alertness.

3. Nutrition & Hydration For Mental Clarity

  1. Stay Hydrated: Dehydration can cause brain fog and fatigue. Keep a water bottle on your desk and drink regularly.
  2. Eat Brain-Boosting Foods: Include nuts, berries, dark chocolate, leafy greens, and fatty fish in your diet to support cognitive function.
  3. Avoid Heavy Meals: Large, carb-heavy meals can cause drowsiness. Opt for lighter, protein-based snacks instead.

4. Productivity Techniques

  1. Use the Pomodoro Technique: Work for 25–30 minutes, then take a 5-minute break to recharge your mind.
  2. Single-Tasking Over Multitasking: Focus on one task at a time rather than juggling multiple tasks, which can reduce efficiency.
  3. Keep Your Workspace Organized: A clutter-free workspace minimizes distractions and enhances concentration.

5. Mindfulness & Mental Refreshers

  1. Practice Short Meditation Exercises: A 2–5 minute meditation can help refresh your mind and reduce stress levels.
  2. Listen to Focus-Enhancing Music: Soft classical, instrumental, or binaural beats can improve concentration.
  3. Use Visualization Techniques: Picture yourself successfully completing a task before you start to boost motivation and productivity.