How to improve memory and concentration?

How to improve memory and concentration?

Surely we have all experienced a situation where we enter a room and do not know why we entered it in the first place or what we wanted to take from it. If this does not happen to us very often, we should not worry in any way. However, we should take into account that as we get older, our memory and ability to concentrate will weaken. However, there are methods to counteract this so that it is not so painful and noticeable. Systematic exercises, dietary supplements or a balanced diet are able to work wonders, make it easier to remember and perform faster.

What diet for memory and concentration?

It has been established that vitamin B12 deficiencies can lead to memory problems in some cases. To protect your brain and improve your concentration, you should eat foods rich in this vitamin. According to research, 2.4 micrograms of vitamin B12 per day should be sufficient. Foods rich in this component are cured meat, poultry, eggs, milk and offal.

Other foods which can prevent memory loss and mental decline are fruit in the form of berries, strawberries and blueberries. These can remove toxic proteins from the body that are responsible for nerve damage in the brain.

If you are working on strengthening your memory and concentration, it is also recommended to consume vitamin E. This ingredient is a powerful antioxidant that can help protect nerve cells in the brain. Your daily diet should include 15 milligrams of vitamin E, which can be found in foods such as vegetable oil, almonds, spinach, peanuts, avocados and carrots.

What minerals for memory and concentration?

Among others, magnesium, zinc, potassium, iron and calcium are valuable minerals from this group. If we care mainly about improving memory, the best choice is magnesium. It is responsible for participation in the processes of conduction of nervous impulses in the brain tissue. It is also worth consuming products rich in zinc: mussels, almonds, beans and wheat germ. Zinc enhances intellectual performance and prevents senile dementia.

Additional supplementation with ginseng, rosemary, green tea or ginkgo biloba preparations are highly recommended.

What exercises for memory and concentration?

Not only a proper diet and supplementation is important, but also exercises. First of all, if possible, make sure that the room you are in is well ventilated and that the temperature is not too high or too low. Exercising or taking a walk is also recommended as our brain gets oxygenated much faster and we can then work more efficiently.

However, it is also important to constantly exercise the mind by solving crosswords, playing word games like Scrabble, reading or doing puzzles. All these activities keep our minds "fresh" for many years.

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