10 methods to boost concentration and improve memory

Caffeine

Certainly, a cup of coffee or strong tea takes the lead. There's no magic remedy that can increase your IQ or make you smarter, but substances like caffeine can energize you and help you concentrate.

Caffeine is not only found in coffee but also in chocolate, energy drinks, and even some medications.

All of this will give you a wake-up effect, albeit short-lived. And try not to overdo it with caffeine, as it can cause nervousness and discomfort.

Sugar increases alertness

Unfortunately, sweets help boost energy and become fuel for the body. However, it's not the sugar itself but the glucose that the body gets from processing sugar and carbohydrates.

The effect is also short-lived, but it's enough time to complete a challenging task. If you choose this option, it's better to accompany a sweet donut with a glass of fruit or orange juice.

Remember that too much sugar is harmful; your memory and cognitive functions will quickly deteriorate. Be especially careful with added sugar, as it is a cause of heart disease and many other health problems.

Don't forget about breakfast

Don't succumb to the temptation of skipping breakfast in the morning. Research shows that breakfast improves short-term memory and attention. Students and schoolchildren who eat breakfast usually perform better than those who skip their morning meal.

For breakfast, choose whole grain products with high fiber content, dairy products, and fruits. They will become your "brain fuel."

Just don't overeat! Scientists have found that high-calorie breakfasts interfere with concentration.

Fish

Fish is an excellent brain food because it is a source of protein. The best fish is one that is rich in omega-3 fatty acids. These beneficial fats have amazing power for the brain: a diet with a higher content of omega-3s is associated with a lower risk of dementia and stroke, as well as a slowing down of cognitive decline.

Moreover, they can play a crucial role in improving memory, especially as we age. For the health of the brain and heart, consume at least two servings of fish per week.

Nuts and chocolate

Nuts and seeds are good sources of the antioxidant vitamin E, which, according to some studies, prevents the decline of cognitive functions with age.

Dark chocolate has other powerful antioxidant properties and contains natural stimulants such as caffeine, which help improve concentration.

Enjoy nuts and dark chocolate up to 30 grams per day to get all the necessary benefits with a minimum of extra calories, fats, and sugar.

Avocado and whole grains

Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits, such as avocado, can reduce the risk of heart disease and harmful cholesterol levels.

This reduces the risk of plaque formation and improves blood flow, offering a simple and tasty way to activate brain cells.

Whole grain products also contain fiber and vitamin E. Although avocado contains fat, it is a beneficial monounsaturated fat that promotes healthy blood flow.

Blueberries

Animal studies show that blueberries can help protect the brain from damage caused by free radicals and reduce the consequences of age-related diseases such as Alzheimer's or dementia.

Research also shows that a diet rich in blueberries improves learning and muscle function.

Healthy eating

It may seem commonplace, but it's true: if your diet lacks essential nutrients, it can harm your ability to concentrate. Too much or too little food can also hinder your concentration.

Heavy meals can make you feel tired, while a lack of calories can distract you from hunger attacks. Benefit your brain: aim for a well-balanced diet full of diverse healthy foods.

Vitamins, minerals, and supplements

Store shelves are filled with supplements claiming to improve health. Although many reports suggest that supplements such as vitamins B, C, E, beta-carotene, and magnesium enhance brain function, they are promising only for people with a specific deficiency of these nutrients.

Some researchers cautiously look at ginseng, ginkgo, combinations of vitamins, minerals, and herbs and their impact on the brain, but additional evidence is still needed. Consult with your doctor.

Be ready for a big day

Want to boost your ability to concentrate? Start with 100% fruit juice, whole grain bagel with salmon, and a cup of coffee. In addition to balanced nutrition, experts also give the following advice:

• Get enough sleep

• Drink plenty of fluids

• Do exercises that help sharpen thinking

• Meditate to clarify thoughts and relax

We previously wrote about which foods prevent you from falling asleep at night.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.