Working at home can be mentally taxing. Here's how to stay sharp while balancing work and home responsibilities.

Do you ever feel like your mind is in overload? When you have so many things to remember and do, your thinking can become cloudy. For many, this is a common problem in today’s busy world. While you can’t stop life from being stressful, there are some things you can do to help keep your mind clear and your memory intact while staying productive in your home office.

1. Get Off the Couch

One of the best things you can do for your physical and mental health is to get moving! Diabetes, high blood pressure and being obese can all negatively affect the brain causing cognitive decline and memory problems.

Playing tennis, basketball, swimming or taking an aerobics class are all fun ways to get in some serious exercise. Regardless of what activity you choose, at least try to get in 30 minutes of physical activity each day. Also, don’t smoke and stay away from saturated fat.

Sitting at a desk all day can also have an impact on your health.  Consider adding a little activity and movement to your workday by using a standing desk.

2. Aim for a Steady Diet

You may have heard that overeating can cause the brain to become sluggish. But did you know that consuming too few calories could also impair brain function? Unfortunately, having a diet where you yo-yo back and forth can be even worse.

Overeating some days and then not consuming enough calories other days, can lead to confusion, distraction, and memory impairment down the road. You don’t want to binge one day then turn around and starve yourself the next. Strive to maintain a steady diet full healthy foods and drinks.

3. Give Your Brain a Workout

Believe it or not, your brain needs exercise just as much as your body does. If you want your mind to expand and grow along with the rest of the body, you must give it the power to do so.

Some ways to work your brain include doing crossword puzzles, taking an educational class, or just trying some fun, new activity.

4. Learn to Relax

Stress can wreak havoc on both mind and body. Over time, stress can cause you to experience headaches, an upset stomach, back, and neck pain, and can even suppress your immune system.

It is imperative to keep stress at bay as much as possible. Some ways to do this might include practicing yoga, immersing yourself in a fun hobby, and finding time to socialize. You can also consider investing in an at-home sauna, massage chair or other relaxation devices.

Learning to relax and unwind can considerably tone down the effects of stress on your life.

5. Have a Fish Sandwich

Not only is fish is easily digested, but full of high-level proteins. Fatty fish such as herring, mackerel, and salmon contain omega-3 fatty acids. Fatty acids are essential fats that promote brain function, fight depression, strengthen the immune system, and are thought to lower blood pressure.

Strive to get at least two servings of omega-3 rich fish each week for a sharp mind and a healthy body.

6. Enjoy Another Cup of Coffee

According to recent studies, the caffeine in coffee may help to curb certain cancers, boost short-term memory, and possibly even lower the risk of heart disease.

In fact, research shows that having two to four cups of coffee a day can ward off cognitive decline.It can also lower the odds of developing Alzheimer’s by up to sixty percent. So go ahead and have another cup of coffee, you know you want too.

7. Hit the Sack

When you don’t get enough rest, proteins begin to build in the nervous system. Once this happens, it makes it hard to think clearly or learn new things. On the other hand, the brain is restored during sleep, helping it to function better the next day.

8. Live in the Moment

With so much to do, you may often find yourself thinking about one thing while doing something else. While trying to do several things at once may seem productive, it can cause more harm than good. Multitasking increases the production of the stress hormone, cortisol. Too much cortisol can over-stimulate the brain, causing thinking to become clouded.

Don’t allow the distractions of life to take a heavy toll on your mind. There are some things you can do to protect your cognitive process. Strive to take care of yourself by eating the right foods, getting enough sleep, and just being present in today’s busy world.

Follow these simple suggestions, and soon you will be on your way to having a sharper mind and a clearer memory.