Learning how to improve memory and concentration requires some practice. However, you can boost your memory power and mental performance with a few simple lifestyle changes. A healthy diet and exercise are essential for brain health, and there are certain supplements that can be taken to help boost your memory.
Getting enough sleep is important for your cognitive functions. Not getting enough rest can negatively affect your memory, creativity, and problem-solving abilities. The American Psychological Association recommends that adults get at least seven and a half hours of sleep a night.
A healthy, balanced diet contains a lot of whole grains, fruits, and vegetables. These foods are full of antioxidants and healthy fats. Avoid refined sugar and caffeine. Caffeine has a negative influence on your body and mind, and can lead to brain fog. Omega-3 fatty acids from fatty fish can also help improve memory and concentration. Some non-fish sources of omega-3s are flaxseed oil, spinach, and walnuts.
Studies have shown that a high intake of blueberries can increase blood flow to the brain. Blueberries are rich in flavonoids, which are antioxidants. This can help protect the brain from inflammation, which can reduce memory function. In addition, eating dark chocolate can help improve your memory. To get the most benefits, dark chocolate should be at least 70 percent cacao.
Regular cardiovascular exercise has been proven to boost memory and attention span. It can also help you get over an afternoon slump. Try playing a musical instrument. Baroque classical music has been found to enhance memory and cognitive abilities.
Taking a few minutes to relax can also help you improve your concentration. Meditation can be a great way to achieve this. There are many clinical studies that show that meditation can improve memory.
Other strategies for improving memory include using all your senses to remember information. For example, you might read an article out loud, or you might try relating the information to your senses. You might even find that you learn better when you watch, listen, or touch.
You can also try self-testing. Ask yourself what you already know about a subject. This will force you to pull out information from your memory.
If you need to memorize something for an upcoming exam, plan ahead. Prepare a list of key concepts to cover, and outline them. Set aside a few minutes each day to review your material. Also, don’t forget to take breaks when you need a break.
Physical activities that require coordination are especially beneficial for building brain tissue. Exercise releases the chemical “norepinephrine,” which is important for memory. Getting a good night’s sleep is also helpful for concentration.
Some people can improve their memory with just five minutes of meditation. Others need a little more time. Beginners can start with just a few minutes and work up to one hour.
Learning how to improve memory and concentration is important, and it is also important to follow your doctor’s advice for dealing with your medical conditions. Keeping your body and mind healthy will also improve your overall quality of life.
