Tip : Give Your Brain A Workout
Memory, like muscular strength, requires you to use it or lose it. The more you work out your brain, the better youll be able to process and remember information. But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways.
Never Forget With These Top Memory Techniques
Memory techniques, also called mnemonics, were first developed and used by ancient Greek teachers and philosophers.
They understood that having an excellent memory is a skill that can be taught and learned.
Back in those pre-book, pre-internet days, having a good memory was essential.
Some of the current world memory champions readily admit that they were not born with exceptional memories.
Instead, they mastered the best memory techniques.
Dont be concerned that memory techniques will act as a crutch and make your memory worse.
This is an unfounded fear.
As US Memory Champion Joshua Foer explains:
They work because they make you work. They force a kind of depth of processing, a kind of mindfulness, that most of us dont normally walk around exercising. But there actually are no shortcuts. This is how stuff is made memorable.
Ginseng Fish Berries Or Caffeine
Listen to the buzz about foods and dietary supplements, and you’ll believe they can do everything from sharpen focus to enhance memory, attention span, and brain function.
But do they really work? There’s no denying that as we age, our body ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add “smart” foods and drinks to your diet.
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Best Food And Drinks For Concentration
Most research on foods for boosting brain power has looked at time periods of several weeks to several months. This means a quick fix might be harder to find.
But if youre looking for some brain foods for studying, pulling an all-nighter, or working long hours, theres still hope.
Well discuss some nutrients and adaptogens that might help give you a concentration boost to power through that study sesh.
Brain Foods To Boost Focus And Memory
What does the food you eat have to do with how your brain functions? Turns out an awful lot. While weve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter .
See, our bodies dont like stress. Who does? When were stressed out whether its physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work our bodies release inflammatory cytokines.
These little chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is a different animal. Its been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more.
But what does this all have to do with food? Our gut helps keep our bodys immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when were full.
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Six Basic Rules To Remember About Nutrition For Your Brain
Interested in other ways to improve memory?
How To Boost Brain Power At Any Age
A strong memory depends on the health and vitality of your brain. Whether youre a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, theres lots you can do to improve your memory and mental performance
They say that you cant teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage simply isnt true. The human brain has an astonishing ability to adapt and changeeven into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.
The brains incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age. These nine tips can show you how.
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Factors Leading To Cognitive Decline
Optimal functioning of your brain is indeed a very important thing and you must take pains that your memory remains sharp and do not deteriorate with age and other internal and external factors. There can be several factors behind the decline in cognitive functioning. You must speculate on all the possible ways and prevent it as much as possible.
- Some kind of head injury
- Exposure to toxic substances
- Certain medications
I hope you have noted down all the common causes behind cognitive decline. Now, let us explore the list of top foods to increase memory power and brain functions.
Foods That Improve Brain Health
You are what you eat. While you may not literally transform into the things you eat, your nutritional choices certainly play an important role in your overall health. Not only that, but there are certain foods that can even help to maintain or improve the health of your brain. Eating the right foods to keep your brain healthy can dramatically decrease your risk of developing neurological problems later in life. Here are some of the best foods for your brain:
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Other Lifestyle Changes For Better Brain Health
There are other things you can do that can help you have a healthier brain.â
Avoid fatty and sugary foods. Eating sugar can cause brain fog, sluggishness, and tiredness. These symptoms come from the brain and not your gut. If you have a poor diet with lots of sugar, you can lose important structures and activities in your brain. This can lead to an aging brain and dementia.
Donât drink alcohol. Alcohol changes your brain. It can make you feel more relaxed, but drinking too much can also make you depressed and anxious. Chronic heavy drinking can also cause permanent changes and brain damage.
Stay active. Exercise helps you keep a healthy weight, lowers your risk for heart disease, and helps you make brain chemicals that improve your mood.
Quit smoking. Smoking causes heart disease, stroke, and cancer. If you smoke, you should stop.
Take your medications. Sometimes you might have a mental illness or other conditions like thyroid disease that can affect your brain. Make sure to take your medications every day to keep your brain healthy.
Practice mindfulness. Learning to be in the present moment can help you be focused and calm. This can help you create a sense of well-being and better mental health.
A healthy diet is an important part of a healthy body and mind. Individual foods on their own arenât the answer to better brain health, but an overall healthy diet and lifestyle can help.
Blueberries Are Super Nutritious
Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies also show that diets rich in blueberries improved both the learning and muscle function of aging rats, making them mentally equal to much younger rats.
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Use Essential Oils For An Instant Memory Boost
Essential oils are naturally occurring volatile compounds extracted and concentrated from plants.
They are rarely taken internally, but instead are inhaled or applied topically.
A few are renowned for their ability to give you an instant memory boost.
Ancient Greek scholars wore wreaths of rosemary to sharpen their minds.
Science has confirmed that sniffing rosemary essential oil can significantly improve memory, processing speed, accuracy, alertness, and focus on the spot!
Peppermint is another essential oil that can make you more alert and attentive.
This mints volatile oils are so intense that you can even get an instant memory surge from peppermint tea, candy, or gum.
Sniff undiluted rosemary essential oil, inhale with a diffuser, or apply diluted oil to your wrists or temples.
Chew peppermint gum or mints, drink peppermint tea, or sniff peppermint essential oil for an immediate memory boost.
Leafy Greens And Cruciferous Vegetables
Leafy greens, like spinach, kale and arugula, are rich in nutrients such as vitamin E and K, beta carotene and folate. Vitamin E protects cells from damage from free radicals. These properties have been suggested to prevent or delay cognitive decline in the aging population. Vitamin K has been shown to sharpen memory. Meanwhile, beta carotene helps slow down cognitive decline. Their antioxidants can also protect the brain from toxic free radicals.
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Maximize Memory Function With A Nutrient
What is the best recipe for maximizing memory? Research suggests following an eating plan that provides a healthier selection of dietary fats and an array of plant foods rich in phytonutrients. There still is a lot to learn about what makes a brain-healthy diet. However, for now, the best bet for rich memories is forgoing unhealthy fat and remembering to diversify your plant portfolio.
Foods that boost memory
Diets rich in fruits, vegetables, whole grains and legumes, fish, healthier fats and herbs or seeds provide brain-boosting memory function, and include:
- Berries are antioxidant powerhouses that can protect the brain from oxidative damage, preventing premature aging and memory-impairing dementia. Blueberries are a particularly rich source of anthocyanin and other flavonoids that may improve brain function.
- Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, a brain-accessing antioxidant.
- Watermelon has a high concentration of lycopene, which is another powerful antioxidant. Its also a good source of pure water, which is beneficial to brain health, as even a mild case of dehydration can reduce mental energy, impairing memory.
- Avocado is a fruit rich in monounsaturated fat, which improves memory function by helping improve blood cholesterol levels when consumed in moderation in place of saturated fats.
Whole grains and legumes
Herbs or seeds
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Ensure Nutritional Balance With A Multivitamin Supplement
Virtually all vitamins are needed in adequate amounts for an optimally functioning brain.
Proper amounts of vitamins C, D, E, K, and B complex in the diet have all been linked to memory enhancement.
The same goes for minerals like magnesium, iron, iodine, and zinc.
But there is no need to take a lot of pills.
Most people can fill in the nutritional gaps in their diet with a high-quality multivitamin/mineral supplement.
Numerous studies confirm that taking a multivitamin alone can improve your memory and overall brain performance.
If you dont already do so, start taking a multivitamin/mineral supplement.
If you already take a multi, make sure the one you are taking is high quality.
Contrary to what many people believe, the FDA does not approve supplements or test them for purity or effectiveness.
To make sure you are getting what youve paid for , make sure your supplement meets the criteria in our 10-point supplement evaluation checklist.
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Supplements For Brain Function
In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?
Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.
Brain Foods To Boost Memory And Concentration
- Susan du Plessis
Research on so-called brain foods shows that some chemicals in the foods we eat go right to our brain cells. The old maxim You are what you eat turns out to be true.
But can food really give us smarter kids, make us more intelligent, improve memory, help us think more clearly, and maybe even forestall those so-called senior moments or worse, dementia?
The answer is a resounding yes. Although no miracle food is going to make your kid a genius, boost your brainpower instantly, or cure Alzheimers, regularly adding certain foods to your diet will help you function at your personal best, both physically and mentally, throughout your lifetime.
An international team of researchers found that seniors who consumed the most nutritious food had a nearly 25 percent reduction in the risk of mental decline compared to those with the least healthy diets. This study was published in the online issue of Neurology. The researchers followed 27,860 people aged 55 or older from 40 different countries for an average of about five years. Everyone in the study had either diabetes or a history of heart disease, stroke, or peripheral artery disease.
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How To Increase Memory Power
This article was co-authored by Ted Coopersmith, MBA. Ted Coopersmith is an Academic Tutor for Manhattan Elite Prep, a test prep and academic tutoring company based in New York City. In addition to general academic advising, Ted has expertise in preparing for the ACT, SAT, SSAT, and ASVAB tests. He also has over 30 years of financial controller advising and consulting experience. He holds a BA from the City University of New York and an MBA from Pace University.There are 30 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 32 testimonials and 100% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 783,653 times.
Its all too easy to neglect our memories in this digital age, where many of us can easily Google the things we forget. Though it seems unnecessary, memorization is important for many reasons beyond being great at trivia night. For one, it disciplines the mind, making it more focused and productive what you hold in your memory also informs how you think about things, and helps you understand concepts more quickly.XResearch source By reducing stress, improving your diet, and changing the way you think, you can increase your memory power.
Additional Tips For Studying
When trying to consume more brain-boosting foods for studying, remember that nutrients dont go where you want them to go they go where your body needs them the most. So its better to include all these foods as part of a balanced, nutrient-rich diet rather than to try for a quick fix.
When youre stressed or need some extra brain power, follow these helpful tips:
- Get plenty of sleep.
- Space out your study sessions and break up the information into small, manageable chunks.
- Get moving even just a half-hour of moderate exercise can improve your brains processing speed.
- Take breaks.
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Embrace Your Inner Artist
Creating art stimulates your imagination, makes you more observant, and improves your memory.
Art therapy can improve cognitive abilities even in people with serious brain conditions.
Remarkably, it can improve memory in Alzheimers patients by up to 70%.
Engage in a creative pastime just for fun. The results dont need to be fine art.
If you need ideas to get started, check out this list of 100 Art Therapy Exercises.
If you arent artistic, no worries! Even doodling can help you stay focused, learn new concepts, and retain information.
Doodling while listening to a lecture can increase memory recall by an impressive 30%.
Upgrade Your Diet Before Your Exams
Too many students live on junk food and yet expect maximum performance from their brains.
This is an unreasonable expectation!
Treat your brain like the exquisite, powerful machine it is.
Give it the highest quality fuel on a regular basis, not just the day before a test.
Of the myriad diets and eating plans to choose from, the Mediterranean diet is widely considered the healthiest eating plan of all.
Those who eat this way rank high in overall health and longevity, and stay mentally sharp for the long haul.
The Mediterranean diet emphasizes these unprocessed foods fruits, vegetables, olive oil, legumes, nuts, whole grains, fish, seafood, poultry, eggs, yogurt, and meat, topped off with a little red wine.
Many popular ethnic cuisines Italian, Greek, Middle Eastern, Indian, and Asian can easily meet the criteria of a Mediterranean-based eating plan.
Heres a visual of whats included in the Mediterranean diet.
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