Metabolic and Mental Health

Five Healthy Lifestyle Steps to Mental Clarity for Busy People

A practical and psychosomatic model (VMCRE ) that anyone can customize to increase physical and mental energy as required.

Importance of Mental Clarity

Mental clarity makes us happier, more creative, and more productive, increasing the quality of our life.

Brain fog is the opposite of mental clarity, considered a mental health condition. Brain fog makes our life miserable.

As I have experienced brain fog, I understand the value and importance of mental clarity. Therefore, I make a conscious effort to maintain it. Fortunately, I fixed my brain fog and also shared a story of another friend who healed it.

Busy people need extra attention to mental clarity as they consume more physical and mental energy and stress the body and the brain.

Mental clarity is a psychosomatic outcome. It means we must support the body and mind to get the desired results.

Holistic Approach to Mental Health

Our mental health depends on the excellent function of metabolism. Therefore, cognitive and metabolic health are interconnected.

Psychosomatic refers to the interrelation of the body and mind. As the body and mind are tightly connected, we need to satisfy both needs.

The five components of the VMCRE model relate to our hormones and neurotransmitters affecting the body and brain for energy homeostasis.

The human body needs adequate energy to survive and thrive. However, too much or too little energy can be problematic. Therefore, like anything in life, balancing energy is critical.

My point is mental clarity requires energy balance.

Purpose of the Article

This article is practical, not theoretical. It includes a model I have used for decades with takeaway points. I still use this method to maintain my mental clarity. Many people in my circles also use its customized form in different styles.

So the method is customizable. I introduce the key components so anyone can customize them based on their needs and lifestyle goals.

I feel confident about my method as I have had a busy life since childhood. For example, I completed my 25 years of education while working full-time.

Even in primary school, I worked part-time to help my parents. I completed my postgraduate studies part-time while working full-time.

I don’t go into the details of fundaments such as good nutrition, restorative sleep, regular exercise, recovery, rest, and fun. They are essential. This article is about additional points that can add mental clarity.

Mental Clarity Revolves Around Balanced Energy Efficiency of Cells

Mental clarity is maintained by efficiently using energy for the body and brain. The key principle is balance, as too much or too little energy can adversely affect performance.

For example, too much food and too much exercise cause energy imbalance. Likewise, too little nutrition and movement cause the same effect. As I pointed out before, health is all about homeostasis.

Every cell needs energy. The body tightly regulates energy production and utilization. As a result, cells use energy in balance.

The production of energy in the cells is a highly complex process, including many metabolic activities.

The key term to know is mitochondria which is the energy powerhouse of the cells. I won’t repeat the details as I wrote several articles about mitochondria. The practical one is titled 12 Tips to Get Denser Mitochondria for Joyful Energy.

The crucial point is mitochondrial health is critical to having the required energy for the body and brain. In simple terms, problems with mitochondria equate to energy deficiency.

Here is an outline of the VMCRE Model.

Visualize, Move, Cool Down, Reflect, Energize

During my cognitive science studies, I created a model named VMCRE.

Acronyms can help us remember detailed concepts. Therefore, I include them in my articles. For example, when we memorize a single word, the brain brings the details like the map metaphor.

As the model is comprehensive with scientific details, I simplify and summarize the essential points to make this piece practical and helpful. I link relevant articles for those interested in details.

Since stress and anxiety prevent mental clarity, the model focuses on addressing them with simple lifestyle adjustments.

1 — Visualize the Outcomes

Everything starts in mind with thoughts. Humans can visualize ideas as mental pictures. We call it vision.

In addition, the mind can control bodily activities. Therefore, visualization can contribute to our health and well-being. Visualization can also be used to create mental clarity.

We are capable of creating mental pictures with the power of imagination. Our cognitive brain has this functionality.

Thus creative imagination can improve our cognitive flexibility and contribute to emotional regulation.

Visualizing gratitude and optimism with a positive mindset can improve mental clarity by reducing stress and anxiety.

There are countless visualization techniques available on the Internet.

2 — Move the Body Regularly

Now it is the body’s turn after the mind. Moving the body also contributes to the health of the brain.

My model includes momentary exercises, as we can do them anytime and anywhere. We don’t have to go to the gym, a fitness center, or a swimming pool.

From my experience, we can do two practical exercises anywhere within 10 minutes. One of them is the plank which might take a few minutes. I have done planks every day for decades.

I also introduced an inspiring story of the elderly who use it for physical and mental health in a story titled Audrey Eliminated Back Pain and Transformed Her Appearance Dedicating to Six Minute Planks Daily.

Another momentary workout is push-ups which can also be done anywhere. Years ago, I started with one push-up and learned to do 100 in one go. The human body is adaptable.

Our muscles grow and get stronger as we add more stress systematically and regularly. I use push-ups during my travels, too, to stay fit and healthy.

In addition, momentary exercising can include stretching. When we stretch our muscles gently, the blood flow can increase energy.

Another momentary exercise is a quick walk out of the office or home. For example, I used to climb stairs in my office for five to ten minutes to increase blood flow.

Exercise can increase nitric oxide to give the required oxygen to the cells. Thus it can increase mental clarity.

I explained it in an article titled Three Tips to Boost Nitric Oxide and Lower Heart Disease/Stroke Risks.

3 — Cool Down After the Movement

The body needs to cool down after the workouts to balance. Resting and slowing down are essential to balance hormones and neurotransmitters.

After movement, the body needs to cool down. We can cool down by lying down or sitting for a few minutes, depending on our location and the time of the day.

The best method for me to cool down is a three-minute cold shower.

Even warm showers work as the body cools after hot showers. We can also mix them to reset circadian rhythms. Warm showers can make it easier to transition to cold showers.

In addition to instant mental clarity benefits, cold showers can contribute to mitochondrial health by making them denser giving us more energy sustainably. Mitochondria are the energy powerhouse for cells.

I explained the benefits of cold showers in this article titled A Cold Shower a Day Might Keep the Doctor Away in My Experience.

4 — Reflect with Gratitude, Optimism, and Compassion

We get back to mindful activity as part of the cooling method.

We can rest and relax the mind using mindfulness practices. One of the most effective stress management tools is meditation.

Even though extended meditation can be beneficial, during busy periods, even five minutes of short meditation sessions can bring mental clarity.

Closing our eyes and emptying the mind by observing our breath can significantly reduce stress and balance hormones and neurotransmitters.

In addition, feeling gratitude, compassion, and optimism during the meditation sessions can bring additional benefits to mental clarity. This type of meditation can increase our self-love and compassion toward others.

Mindfulness practices and meditation can lower elevated cortisol levels.

5 — Energize the Body and Brain

The body uses two types of energy sources, glucose and ketones. In addition, exercise can improve the utilization of these energy sources.

Everyone can get energy from glucose, which is essential for the human body. We get sugar from food. But interestingly, without food, the body can still create glucose using the gluconeogenesis process. I explained it in the sugar paradox article.

Moreover, in the absence of food, the body creates an alternative energy form called ketosis. Ketosis is another paradox of nature. It is a paradox because we generate energy when refraining from food.

Ketones as alternative energy sources can add mental clarity. After entering ketosis, my mental clarity significantly increased. Therefore, I enjoy staying in ketosis and make a special effort to maintain it.

In addition to energy, ketosis can also increase BDNF in the brain and reduce inflammation adding more mental clarity. I introduced the benefits of ketosis in this article titled Why and How to Enter Ketosis via Lifestyle Choices.

Ketosis can also contribute to autophagy which clears the toxins and pathogens from the body and brain, giving us more physical and mental energy. Here are the Three Tips to Initiate Autophagy.

We can enter and stay in ketosis using various methods.

One of the common ones is nutritional ketosis by reducing refined carbs and increasing healthy fats. The second is time-restricted eating (intermittent fasting), such as skipping one or two meals. The third and easiest one is using ketone supplements.

In addition to mental clarity, ketosis also makes the body more insulin sensitive, more susceptible to leptin, and contributes to melting visceral fat.

Addressing nutritional deficiencies can increase energy and contribute to mental clarity.

Some supplements might also be helpful for some people, especially if they are deficient in some nutrients. I reviewed numerous supplements as part of my cognitive science studies independently.

The most important ones for mental clarity from my experience are citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, NADH, TMG, creatine, choline, magnesium, Vitamin B12, Vitamin D, and nootropics.

You may check them from a story titled Enhance Metabolic and Mental Health by Reducing Deficiencies of Key Nutrients.

Conclusions and Takeaways

Mental clarity gives us pleasure and makes us more creative and productive.

We can increase mental clarity and prevent brain fog by using simple lifestyle adjustments.

Based on my experience and my studies, I offer five takeaway points.

1 — Use visualization techniques to reduce stress and increase joy with gratitude and optimism.

2 — Take breaks and perform momentary exercises at work or home.

3 — Cool down after exercises by resting or taking cold showers.

4 — Act mindfully and meditate when it becomes possible.

5 — Energize the body with healthy nutrition. Try ketosis by skipping meals or using ketogenic diets.

I provided guidance on entering and maintaining ketosis for both plant- and animal-based diets.

Keto-Vegan 101: How to Benefit from Ketosis in Plant-Based Diets

Keto-Carnivore Diet 101: How to Benefit from Ketosis in Animal-Based Diets

In addition, I provided further guidance on ketosis in this article and explained its contribution to BDNF, which can contribute to mental clarity.

I hope this story can spark inspiration to customize this model and add it to your mental health toolbox. Hundreds of people in my circles benefited from it. Having a Mental Health First Aid Kit is Not a Luxury.

Thank you for reading my perspectives. I wish you a healthy and happy life.

Sample Stories for New Readers

Besides aiming to increase the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, and norepinephrine, one of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.

I aim to educate, create awareness, and empower my readers to take control of their health and well-being.

To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.

Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.

I also wrote about valuable nutrients. Here are the links for easy access:

Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.

Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.

I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.

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