Do you have trouble concentrating on what you're doing? Do you think that your memory is less than in the past? One of the most important things you can do to help ease the way is to eat a healthy, balanced diet. Eating healthy foods improves brain function, boosts memory, and helps increase concentration and attention span throughout the day. So if we know what to eat to increase concentration, we can increase productivity at home or at school and work.
In this article from BingMag Meg, we talk about foods and drinks that can improve concentration Finally, we will introduce you to other ways to increase concentration and maintain brain health. Of course, if you notice significant abnormalities, cognitive decline, or abnormal short-term memory loss, you should seek medical attention in addition to modifying your diet.
When You are hungry, have headaches, fatigue and dizziness and can hardly concentrate. Think of your body as a machine. When your vehicle runs out of gas, you need to refuel to keep running. The body, like the machine, needs food as fuel to perform its functions well. The better the type of food you eat, the better your performance. For this reason, smart food choices are essential to increase concentration.
Diet affects mental health and helps treat depression and anxiety. Eating the right foods can have a dramatic effect on your performance at work and at home. Eating unhealthy foods has the opposite effect, causing restlessness and low energy levels. If you want to improve your concentration and memory, increase your intake of the following foods:
Fatty fish such as salmon and tuna are some of the best foods to increase concentration. The omega-3 fatty acids found naturally in these fish play a role in maintaining brain health.
Research shows that increasing omega-3s in the daily diet is associated with a reduced risk of dementia and stroke. Helps strengthen memory. These positive effects are very important for everyone, especially the elderly. So if you are wondering what to eat to increase concentration, we recommend eating fish twice a week.
Blueberry is a low-calorie fruit rich in antioxidants. Animal research shows that blueberries protect the brain from damage caused by free radicals and can reduce the risk of age-related problems such as Alzheimer's disease or dementia. According to research, diets rich in blueberries improve both learning and muscle function in older mice, putting them mentally on par with much younger mice.
3. Green Tea
Green tea helps increase alertness and concentration due to its two substances called caffeine and L-thianine. L-theanine helps you feel both relaxed and alert at the same time. Therefore, consuming green tea as a natural beverage to improve concentration and memory is logical. To enjoy these benefits, you can drink three to five cups of green tea every day.
4. Caffeinated Foods and Drinks
There are no miraculous ways or foods to increase your IQ or make you smarter, but some substances like caffeine can give you energy and improve your concentration. The caffeine found in coffee, chocolate, energy drinks, and some medications is short-lived, but it can still improve memory and keep you awake for a while.
Remember that you should not Excess caffeine intake. Because its high consumption leads to problems such as anger, sleep disorders and other negative effects.
Eggs contain a substance called choline, which reduces inflammation and cognitive decline. In addition, eating eggs increases tryptophan, an amino acid that helps the body produce serotonin. Serotonin is involved in improving mood, regulating the body's internal clock and having quality sleep.
Nuts such as almonds, walnuts, pistachios and are rich in omega-3 fatty acids, vitamin E, copper, manganese, zinc and selenium. Getting these nutrients is essential for maintaining the cognitive functions of the brain and helps improve mood. Studies also show that vitamin E has antioxidant properties and can counteract cognitive decline in the elderly.
Eat a maximum of a handful or about 30 grams of nuts a day to get no extra calories, fat and sugar. Take advantage of its properties.
7. Pumpkin seeds
Pumpkin seeds due to zinc to regulate metabolism and strengthen The immune system helps. When you need to eat a snack in the afternoon, eating this nutrient will boost your memory and thinking skills.
Pumpkin seeds can be eaten raw or roasted. Use olive oil, salt and pepper to roast the seeds. You can also add it to salads, smoothies, oats or homemade granola.
8. Green leafy vegetables
Leafy vegetables like lettuce and spinach are rich in antioxidants and vitamin K, which research has shown can prevent cognitive decline and reduce the risk of dementia and Alzheimer's disease. Eating a salad of leafy vegetables, grilled chicken, pumpkin seeds and avocado for lunch can keep you focused for the rest of the workday.
9. Tomatoes Tomatoes contain an antioxidant called lycopene,
which prevents cell damage by free radicals. In addition, it is a
good source of vitamin A and vitamin C. Tomato is one of the best
vegetables you can make a salad with or eat it raw as a snack.
10. Bitter chocolate
Bitter chocolate has antioxidant properties and can increase concentration due to its natural stimulant called caffeine. However, because it is high in calories, you should eat in moderation. Excessive consumption of anything, including chocolate, is harmful to health.
11. Whole grains
All organs of the body, especially the heart and brain, depend on blood flow. A diet rich in whole grains can prevent heart disease and lower bad cholesterol (LDL). As a result, the risk of plaque formation inside the arteries decreases, blood flow increases, and the strength of brain cells increases. Whole grains are good sources of fiber and vitamin E.
Other foods that increase concentration include avocados. Although avocados are high in fat, they are unsaturated fats with a double bond that can help improve blood circulation and thus increase brain function.
Effect of dietary supplements on concentration
Although reports of supplements containing vitamins B, C, E, beta-carotene and magnesium on brain boosting are promising, this is not the case. Supplements are only useful for people whose diet lacks essential nutrients. In other words, if you are not deficient in nutrients, these supplements are unlikely to help improve your mental function. The brain is optimistic, but more research is needed before supplementation can be recommended to boost brain function.
Other ways to increase concentration
In order to be more focused, in addition to eating the above foods, you should also follow the following recommendations:
from overeating or undereating Avoid
Overeating or undereating are other factors that can impair concentration. Eating bulky meals causes fatigue, while undereating and inadequate calorie intake cause hunger. If you want to help keep your brain healthy and increase your concentration, you need to have a balanced diet that includes a wide range of healthy foods. Eat breakfast. Research shows Eating breakfast improves short-term attention span and memory. Students who eat breakfast do better than those who do not. Just be careful not to overeat. Because research shows that high-calorie breakfasts have a negative effect on concentration. Exercise We all know that exercise helps to lose weight and strengthen muscles, but did you know that it also increases concentration? plays a role? Exercise increases blood flow to the brain; This means that more oxygen and nutrients are provided to the brain cells, which in turn improves cognitive function and increases concentration. So when it comes to improving concentration and increasing energy levels, we need to consider physical activity in addition to diet.
Sleep well at night to focus on you It helps a lot. Research shows that sleep affects how the brain stores information. In the short term, adequate rest increases concentration the next day, and in the long term, healthy sleeping habits can help boost memory. It is recommended that healthy adults sleep between 7 and 9 hours every night.
Rest during the day
Resting during the day reduces stress and increases efficiency. If you find yourself drowning at work, try to follow Rule 50/10 throughout the day; That is, after every 50 minutes of work, dedicate 10 minutes of your time to stretching, walking, drinking water, and so on. When you do this alternately for several hours, you become more focused.
Meditate every day
When your body is relaxed, it is more likely to be during the day. You will be focused. Meditation techniques, such as conscious breathing, contribute to mental clarity and awareness.
Living in the digital world keeps your announcements, emails and social media up to date. Let's check. Sometimes, even the most subtle distractions can cause you to lose focus. If you find that you are constantly focusing on other things, see what you can do to eliminate that distraction. For example, you may need to turn off your cell phone, or put it in your desk drawer, or listen to music to counteract annoying noises.
Avoid doing multiple things at once
When you try to do several things at the same time, you are more likely to make mistakes or make mistakes. Because you have to divide your attention and focus between several tasks.
All the foods and drinks you eat have a significant effect on your concentration and cognitive function. If you want to strengthen your ability to concentrate, include healthy foods such as fish, blueberries, leafy vegetables, tomatoes, nuts and eggs in your diet. In addition, experts recommend getting enough sleep at night, drinking plenty of water and fluids, exercising, and meditating so you can focus better.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Sources: webmd, betterup