Do you find yourself forgetting the simplest of things, or hitting the ‘work wall’ early in the day, unable to concentrate, or complete tasks to the best of your ability? You don’t need to worry, you’re not alone. With such fast paced lifestyles, it is easy to become forgetful and very common to feel a dip in concentration, but it’s not all bad news.
Nutritionists suggests some top tips to help you boost your brain power, naturally, in just seven days. By making small tweaks to your diet and lifestyle, you can boost your concentration and memory over the course of just one week. These small, often unnoticeable changes to your daily routine should leave you feeling better and more able in next to no time!
Ditch your morning coffee and replace it with Matcha Green Tea. Matcha will still give you a caffeine fix, which can help to energize and improve concentration, but unlike your normal morning coffee, matcha will also give you a good dose of antioxidants that are known for helping to protect cells and DNA from damage. Matcha also contains a good amount of the amino acid L-Theanine, and can eliminate the negative effects of caffeine such as jitteriness. The best sources of matcha are organically grown and come from the Uji region of Japan.
Up your intake of Oily Fish. It may be an Old Wives Tale that eating fish will make you brainy, but that doesn’t mean it’s not true! Several studies show can slow down mental decline. Omega 3 fish oil can be obtained through eating oily fish, such as line and pole caught mackerel (this is also lower in mercury).
Make sure breakfast is part of your daily routine. If you skip breakfast regularly, make sure it becomes a priority when
trying to boost your brain power. Eating breakfast daily can help to improve short term memory and attention span. Research shows that students who eat breakfast tend to perform better overall, than those who skip it.
Go Nuts. Nuts and seeds are a good source of vitamin E which has been linked in some studies to less cognitive decline as you age. Chia pods are a great way to get in extra vitamin E from seeds, and when you make your cereal or porridge in the morning try topping with a handful of pecans, cashews and almonds, slightly ground in your blender first.
Drink more water. Lack of water in the body, means lack of water to the brain. This lack of water can cause poor concentration, lack of focus, headaches, depression and forgetfulness. The best water to drink is purified water that is as free from chemicals and contaminants as possible.
Get a good night’s sleep. When measuring sleepiness, scientists found that people with sleep deprivation had lower alertness and concentration. They also found it is more difficult to concentrate and pay attention, making it easier for you get confused and not remember things as they happened. Research has found that everyone’s concentration is best when seven hours of sleep, or more, a night is obtained. As any less and people start to suffer with more mood problems and difficulty concentrating.
Meditate To De-Stress. A study published in the journal, Psychological Science, found that people who meditate intensively had better attention and sustained focus, even during the most mundane of tasks. But good news if you don’t fancy becoming a yogi anytime soon, previous research from The University of North Carolina also found that meditating for as little as 20 minutes a day, over just four days can be enough to improve cognitive skills. In one test, students who were given a particularly challenging computer test of sustained attention, the students who had meditated performed 10 times better than the control group. If you are new to meditation, look out for meditation groups listed in your area, or watch how the experts do it on a vlog. Once you get the hang of it, you will learn it is quite easy to do and will help you also lower your stress levels if practiced at the end of every day for even 10 minutes.
New research conducted by a team at Canada’s University of British Columbia, and published by the online journal Neurology, suggests that memory decline may be held at bay by gentle exercise. The study involved 70 people with an average age of 74 who were experiencing mild vascular cognitive impairment. Their overall thinking skills, ability to plan and organize, and how well they could complete their daily activities were tested prior to the program and again after six months, during which time they took part in three 60-minute exercise classes a week. Those who exercised had a small but measurable improvement in their overall thinking skills. Dr Doug Brown, the Alzheimer’s Society’s director of research and development, said: “We already know keeping active, along with a balanced diet, is one of the best ways to reduce your risk of dementia. This study goes further, suggesting that frequent exercise provides modest improvements in memory and thinking for people who already have vascular dementia.”