Concentration And Memory: Important Tips To Improve Them
Always keeping our memory active and training concentration make us more alert and alert, and considerably help our productivity, from all points of view.
However, we do not always manage to feel totally in control of our mind, having a hard time focusing our attention on one point and remembering everything we have learned and experienced.
This happens for various causes: first of all, with advancing age it is completely normal not to be as bright as when young, but also stress, poor diet, poor sleep, sedentary lifestyle and a routine life contribute to worsening the brilliance of the mind.
Any pathologies must also be considered, but in that case, the factors that combine to undermine the ability to concentrate and memory are varied and complex.
Reduce Distractions
We often find ourselves talking to people or working in noisy and distracting environments; for this reason, our brain does not get used to focusing on important information.
A good exercise is to try, at least once a day, to isolate ourselves in a quiet place where we can chat with friends, read a good book, or just think. In this regard, it is also important to dedicate ourselves, from time to time (but it would be better as much as possible), to write, throwing our thoughts on paper, with the phone and TV off, to avoid any kind of external distraction.
Learn New Things
To improve memory and concentration it is necessary to develop new neural pathways within the brain. It is possible to do this by keeping the mind trained: how? Learning new things, studying for example. Taking an interest in topics never addressed before helps to focus effectively, as happens to those who decide to take a second or third degree, even if only for personal culture and without any professional implications.
It is a kind of investment in our brain health, a fight against cognitive decline. Learning a new language or a new sport also stimulates the synapse, requiring maximum attention.
Get Proper Sleep For An Adequate Amount Of Time
Although it is now clear, as so many studies have shown, that sleep brings numerous benefits, there remains a widespread tendency to have poor sleeping habits.
The average hours of sleep are estimated between 7 and 9 so that we can count on an efficient cognitive function throughout the day; not only that, sleeping well also allows you to optimize attention, creativity, learning, and critical thinking. Furthermore, the sleep phase is considered critical for memory consolidation: the brain’s memorization functions are perfected during deep sleep.
There are many tips for sleeping well and they range from the simplest precautions, such as turning off electronic devices at least an hour before going to bed, not falling asleep with the TV on,
Train Mind And Body
Men’s Sana in corporate Sano: it is not just a Latin phrase, but a reality confirmed by various studies, which link physical activity with mental function. Exercises increase the flow of oxygen to the brain and stimulate increased neural connections. Exercising also reduces the chances of physical complications, such as diabetes, high blood pressure, heart disease, all of which negatively impact memory.
The more complex and articulated the physical activity (dance or a martial art compared to simply running for example), the greater the stimulus for the brain.
Speaking of stimuli, another important exercise to keep memory and concentration training is the practice of games such as crosswords, puzzles, and in general all those activities that require constant mental effort.
Reduce Stress
A clouded memory or loss of concentration can also be caused by stress; in its chronic version, stress affects the activity of the hippocampus, the area of the brain associated with memory.
So, eliminating stress helps keep the brain healthy and efficient: the simplest way is to manage your time correctly, avoiding the overload of commitments. However, sometimes this is not possible for work and family reasons, so resorting to breathing and meditation techniques allows you to release adrenaline, reducing anxiety and stress.
Exercise promotes the release of endorphins, which lower stress levels, as well as having a healthy and spontaneous laugh. Among other things, a study conducted by the Loma Linda University of Southern California, compared two groups of healthy adults, showing one some funny videos and leaving the other in total peace of mind.
At the end of the test, taking the saliva samples for analysis of cortisol (the stress hormone), it was found that the group that had watched funny videos had a lower cortisol level and responded more efficiently to stimuli on the short-term memory.
Laughing and having fun is therefore a way to lower stress and improve attention and memory.
Get The Right Nutrients
It is well known that a diet based on organic foods, vegetables, and good fats promotes the general health of the whole organism, and therefore also of the brain.
Then there are specific substances that significantly optimize brain function: we are talking about vitamins B6, B12, and B9 (folate), particularly suitable for improving memory and concentration, thanks to their ability to increase the production of neurotransmitters in the brain.
Sources of vitamins B6 are fish, beef liver, potatoes, starchy vegetables, and fruit; Vitamin B12, on the other hand, is mainly contained in liver, red meat, poultry, eggs, tuna, trout, salmon, and clams; finally, lemons, bananas, melons and green leafy vegetables such as spinach, lettuce, and broccoli are rich in folate.
Sometimes, however, it can be difficult to import adequate quantities of these substances from food alone to optimally support brain functions.
Especially those who follow a vegan or vegetarian diet may be deficient in some nutrients. In cases like these, taking specific food supplements helps to compensate for the daily requirement, making up for absences due to the diet.
What Nutrients Are Useful For The Brain And How They Work
Vitamin B6 supports all brain function and the production of essential hormones, including serotonin, the happiness hormone, and norepinephrine, which help keep down your stress levels. B6 also serves to maintain the correct levels of melatonin, thus promoting sleep and improving hemoglobin, the protein responsible for transporting oxygen.
Vitamin B12 contributes to the production of myelin, the protein that surrounds certain nerve cells and increases the transmission speed neutral in the brain. It also participates in the production of red blood cells.
Vitamin B9 (folate), along with other B vitamins, is essential for the production of neurotransmitters and to ensure an effective inflammatory response in the brain.
It also helps modulate homocysteine levels, associated with senile dementia and other degenerative diseases.
N-acetylcysteine is a form of cysteine found in high-protein foods such as chicken, turkey, and eggs: its role is to support cognitive functions.
Gingko Biloba extract has a positive impact on memory because it slows down the loss with the passing of age, as well as acts in support of different mental functions.
It is important to note that the plant itself is harmful and should therefore not be consumed, while it is from its extract that the substances necessary to create special food supplements are obtained.
What Are The Foods To Limit
To keep the brain healthy and improve memory and attention, we must take the correct substances and try to limit certain foods as much as possible, such as sugars, processed meats, red meats, fried foods, salt, and cheeses.
In particular, the high consumption of salt and sugar over time has been linked to a worsening of memory. However, it should be noted that foods such as red meat and dairy products, if consumed in moderation, can also bring benefits to the body.
