Are you often annoyed at yourself if your memory fails to serve? Do you often wonder on how you can up your memory and concentration levels without drastic approaches?
Here are some natural quick tips you can adopt for better concentration and memory.
1) Exercising Regulary - A fit body supports a healthy mind, and a healthy mind is a necessity for superior recall and focus. Beside improving circulation and raising oxygen levels, exercise causes your brain to release dopamine which gives you a sense of well-being and promotes restorative sleep. This counters the stress which lowers dopamine levels in the body leading to an unhealthy outlook and poor sleep.
3) Breathing Mindfully - Slow, regular, and full-intake breathing (which fills the stomach) optimizes oxygen levels in your body, relieves stress, and boosts concentration levels. This type of breathing is practiced by meditation practitioners. Most people practice shallow chest breathing, which is an improper and detrimental breathing technique. In Western society, big chests and small waists are glorified, leading to this unhealthy breathing practice. By fully utilizing the diaphragm and expanding the belly on inhales and contracting on exhales, the body will enjoy increased benefits.
3) Eating Properly - A balanced diet with sufficient essential fatty acids which help build brain cells, amino acids which are required for neurotransmitter production, and carbohydrates which provide glucose ("the brain's fuel") is critical for optimal brain function. Foods rich in essential fatty acids include dry roasted nuts, pumpkin seeds, salmon, sardines, trout, tuna, avocados, and fresh coconut. Sources of amino acids include eggs, milk products, and green leafy vegetables. Healthy sources of carbohydrates include fruits and vegetables, brown rice, wholegrain bread, porridge oats, and wholewheat pasta.
4) Increasing Iron Intake - Iron helps you gain and maintain energy and alertness. Daily Iron dosage should be 15 to 20 mg. Doses larger than this may cause stomach upset and constipation. Good sources of Iron include almonds, hazel nuts, soya beans, oat and wheat bran, and boiled mussels.
5) Increasing Vitamin A Intake - Vitamin A is a powerful antioxidant that helps keep free radicals away from the brain and helps protect the body from infection. A daily dosage of 800 mcg is recommended. Foods rich in Vitamin A include carrots, sweet potatoes, pumpkin, kale, cantaloupe, apricots, peaches, papayas, mangos, milk, eggs, and liver.
6) Increasing Vitamin B12 Intake - Vitamin B12 helps to make red blood cells and is important for nerve cell function. It helps to produce methionine which in turn is needed to make S-adrenosyl-methionine (SAMe). SAMe is involved in the manufacture of neurotransmitters and in brain metabolism. A daily dosage of 100 to 250 mcg is recommended. Good sources of Vitamin B12 are fish, red meat, poultry, milk, cheese, and eggs.
7) Increasing Vitamin B6 Intake - Vitamin B6 is supports normal brain and nerve function and also helps the body metabolize proteins and make red blood cells. A daily dosage of 25 to 50 mg is recommended. Vitamin B6 is found in potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, and spinach.
8) Increasing Thiamin Intake - Thiamin (Vitamin B1) helps the body metabolize carbohydrates and is necessary for proper heart, muscle, and nervous system function. A daily dosage of 20 to 30 mg is recommended. Good sources of Thiamin include pasta, meat and fish, dried beans, soy beans, peas, and whole grains.
9) Increasing Niacin Intake - Niacin (Vitamin B3) supports nerve function, helps convert food into energy, and helps maintain healthy skin. A daily dosage of 30 to 75 mg is recommended. Niacin is found in red meat, poultry, fish, and peanuts.
10) Increasing Vitamin C Intake - Vitamin C (Ascorbic Acid) plays an important role in the synthesis of the neurotransmitter norepinephrine and stabilization of free radicals in the brain. It should be consumed in the form of calcium, potassium, zinc, and magnesium ascorbates which are optimal for countering oxidative stress. Recommended daily dosage of Vitamin C is 1000 to 2000 mg. Foods high in Vitamin C include oranges, tangerines, grapefruits, tomatoes, peppers, broccoli, and potatoes.
11) Increasing Vitamin E Intake - Vitamin E is the primary fat-soluble antioxidant in the body which makes it a crucial brain protector since the brain is composed mostly of fat. One molecule of Vitamin E can protect 200 fatty acid molecules from free radical damage thereby helping brain cells remain functionally healthy for a longer life. Vitamin E also strengthens cerebral capillaries and red blood cells thus helping to increase oxygen availability in the blood. And it dissolves blood clots to prevent stroke. Recommended daily dosage of Vitamin E is 450 IU. Good sources of Vitamin E include seeds, nuts, soybeans, brown rice, oats, fresh wheat germ, and eggs.
12) Increasing Selenium Intake - Selenium is an essential trace mineral which is a necessary component of several important antioxidant enzymes (like Glutathione) your body manufactures to combat free radicals. It is also one of the most powerful detoxifiers of heavy metals that damage the brain and other organs. Selenium binds to mercury, lead, arsenic, and cadmium, which all disrupt brain chemistry by displacing important minerals like iron, zinc, and copper. It is able to "chelate" these metals – a word derived from Greek word for "claw." In a sense, Selenium grabs hold of these molecules and removes them from brain cells. Recommended daily dosage is 50 to 200µg. Selenium-rich foods include wheat germ, tuna, herring and other seafood and shellfish, beef liver and kidney, eggs, sunflower and sesame seeds, cashews, Brazil nuts, mushrooms, garlic, onions, and kelp.
13) Increasing Zinc Intake - Zinc is one of the elements that builds brain fibers in the brain's center for regulating memory and emotion (the Hippocampus). If you don't have enough zinc in your body, these fibers will not be able to function as well and will decrease your cognitive function, or ability to remember and think. Recommended daily dosage is 15 mg. Good sources of Zinc include beans, nuts, shelled pumpkin seed, red meat, poultry, oysters, crab, whole grains, fortified cereals, and dairy products.
14) Increasing Omega-3 Intake - Omega-3 Fatty Acid known as docosahexaenoic acid (DHA) is a brain food because DHA is found in high concentration in the gray matter of the brain. In order for neurons to communicate properly, the membrane (or wall) around neurons need to be flexible enough to allow vital molecules to pass through. Aging and diets high in cholesterol and saturated fats can cause membranes to stiffen and be less pliable. This prevents molecules from passing and results in mood imbalances, learning difficulties, and other decreases in brain function. Omega-3 restores the flexible and pliable nature of your neuron membranes to improve cell communication and brain function. Recommended daily dosage is 600 to 1,000 mg. Excellent sources of Omega-3 include salmon, flax seeds, and walnuts.
15) Taking Time Off - Extended periods of concentration drain you of mental energy just as extended periods of exercise exhaust your body. Occasionally distract yourself from what you are doing to give yourself time to recover.
16) Seeking Hypnotherapy - Hypnotherapy is effective for addressing past trauma that might be affecting your present state of mind. By accessing the sub-conscious in the hypnotic state, the hypnotherapist will take you back to relive the experience. The act of reliving the experience desensitizes you and helps release feelings of fear, pain, or remorse that are holding you back from optimal mental and physical health.
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