As time passes and with the day-to-day challenges, it’s normal for our memory and concentration to decline, leading to difficulties in intellectual performance or memorizing information for later use. These lapses or struggles to focus can be overwhelming, but generally, they result from mental exhaustion or attempting to multitask.
Before assuming you have a problem, try to ‘pause’ and turn to the benefits of nature while engaging in activities to boost cognitive abilities.
Tips for improving memory and concentration:
Everything you do to take care of yourself and stimulate your brain will contribute to better intellectual performance:
- Watch your diet, exercise, and get enough sleep: Fundamental for overall health, these factors also influence the quality of memory and concentration. Limit the use of toxic substances like alcohol or tobacco, as recommended by Kneipp.
- Engage in hobbies or pastimes: Keeping your mind occupied with activities like Sudoku, crossword puzzles, word searches, reading, or studying something of interest activates cognitive abilities.
- Go outside, don’t stay indoors: External stimuli are necessary. Every time you go outside, your brain receives constant information to assimilate.
- Visit family and friends: Maintaining social relationships, having entertaining conversations, and trying to learn something new each day help exercise memory and concentration.
- Concentration can be trained: When you need it, try taking a walk beforehand, deep breathing, muscle relaxation, or even meditation. It’s vital to have a suitable and relaxed study or work environment where nothing can distract you.
Take a break and meditate
A study from the University of California indicates that every time we get distracted, check social media, or read emails, our brain needs 23 minutes and 15 seconds to refocus. Since our environment doesn’t make it easy for us—phone alerts or thoughts about pending tasks and various emotions related to past or future situations—meditation is a solution. Taking breaks during the day and meditating, focusing on breathing, gradually strengthens attention.
If all this isn’t enough, you can also turn to medicinal plants, which also help improve memory and concentration.
Caffeine
As a psychoactive substance, caffeine reduces fatigue and helps focus attention on external stimuli. It’s advisable to consume it before activities requiring intense concentration, such as studying or driving. Caffeine also aids other cognitive functions like memory or responsiveness, but moderation is vital to avoid nervousness.
Ginkgo Biloba
Ginkgo Biloba is one of the most used plants to enhance cognitive performance, and the European Medicines Agency (EMA) considers its therapeutic use to counter mild cognitive decline associated with aging.
Ginseng
Ginseng is a medicinal plant with stimulating and restorative effects, helping reduce fatigue and improve health and well-being during periods of increased tiredness, such as returning to routine after vacations.
Bacopa or Brahmi
Bacopa or Brahmi is an herb used for centuries to improve memory and learning. Clinical studies from AORA Health indicate that Bacopa significantly enhances learning ability, improving speed and accuracy while boosting curiosity and genetically determined intellectual function.
Ashwagandha
Ashwagandha is a traditional Indian herb known for its versatility in Ayurvedic medicine. It helps the body manage stress and anxiety, providing more energy.
It also improves mental performance, concentration, and insomnia. Its most powerful quality is regulating mood as an adaptogen.
Rhodiola
Rhodiola rosea, an adaptogenic plant in traditional Russian medicine, possesses relaxing and antidepressant properties. Studies suggest it improves stress tolerance, motivation, well-being, memory, concentration, and intellectual performance.
Dark Chocolate
Research published in the journal Appetite by Australian and American scientists reveals that dark chocolate is among the best foods for cognitive function.
The University of L’Aquila in Italy also states in Frontiers in Nutrition that cocoa helps protect the brain from cognitive decline.
Maca
Montserrat Villar, Plant Medicines spokesperson for the Official College of Pharmacists in A Coruña, explains that maca has energizing and nutritious properties due to its content of proteins, carbohydrates, calcium, phosphorus, iodine, iron, vitamin B, and vitamin C. The European Food Safety Authority (EFSA) recognizes its role in stimulating physical and intellectual performance.
Disclaimer: This information is for general knowledge only and should not be used in place of professional medical advice. Always consult with your doctor or a qualified healthcare provider for advice on any medical concerns.
,type=downsize)