Have you noticed that you’re getting worse at remembering names and faces? You might be in a state of cognitive decline, which is the difficulty to remember. But, there are ways to improve memory retention and concentration.
Discover in this article how to improve memory’s health with our tips and techniques to enhance your overall mental health and boost your focus and your brain’s energy levels!
What is Memory?
Memory is a way that your brain remembers things. Memory is important for learning and retaining new information.
It’s not just the ability to remember the names and faces of friends and family, but also events, your favorite songs, how to do math problems in your head, and all the steps it takes to get from point A to point B.
Memory Retention and Concentration
The memory is important for any individual. If you forget something, you might be able to recall it years later but can also cause memory lapses and distressing consequences.
Memory retention is what helps us keep track of where we left off and where we need to go. In order to achieve memory concentration, you need to use your full mental capabilities in a certain activity, problem or a subject matter.
What We Know About the Brain?
Our brain is not a muscle, the brain is an organ that requires both physical and mental training to improve performance. There are many ways to improve your memory’s functions, but all of them must start with the brain’s ability to focus on the task at hand.
When you learn new information, your brain is able to create pathways for better functionality.
Memory is a function of the brain and is key for our brains to work properly. Our brain cells have been firing since long before we were born and it’s been proven that when our brain cells are being stimulated, they produce chemicals that improve memory retention and concentration.
The type of information memory preferences include what kind of material your memory does well with the nature of the material. For example, people recall word lists better than numbers or symbols. This is because there is a stronger link between your brain and language.
Most Important Ways To Enhance Your Memory’s Performance
There are many different ways to improve memory by taking care of your memory’s activity and nutrition. The brain needs the following to function properly:
- Carbohydrates
- Proteins
- Healthy fats
It’s important to consume these nutrients through food or healthy drinks like smoothies. We will list the best and most practical ways to maintain the health and performance of your memory.
Top 10 Ways to Improve Memory Retention and Concentration
One way to improve your memory’s performance is to keep your brain active. There are many different ways you can do this. Here are the top 10 ways to improve memory retention and concentration levels:
- Drink More Water
- Eat More Superfoods
- Drink Fresh Fruit Juices
- Boost Your Memory with Supplements
- Read More Often
- Sports: Exercise Regularly!
- Play Brain Training Games
- The Magic of Meditation
- Wear Your Favorite Perfumes
- Sleep Like a Baby!
1. Drink More Water
It is easy to forget what we learned because we do not make sure we practice it often enough. One way to improve memory health is by drinking a glass of water and trying to recall all the things you learned today!
It’s surprising how many people don’t drink enough water. Drinking more water will help with concentration and memory retention. Drinking too much water can cause dizziness, but it’s still better than not drinking enough, right!? Drinking water is a crucial part of the human body and brain.
Water makes up about 70% of your brain and 60% of your body weight, therefore it is required for your brain functions and memory retention.
Drinking water ensures that the brain has ample fluid that it needs to function and retain information.
2. Eat More Superfoods
In addition to these cognitive benefits, there are a ton of other health benefits that come from eating more of the superfoods. Eating superfoods can really improve your memory. There are many ways to get these benefits, but the most important thing is that you have to have a healthy diet.
Many people eat more food than they need, so it’s important to decrease the amount of empty calories in your diet. The human brain is an incredibly complex organ that continuously changes, but some foods are more likely to support the memory’s functions. These superfoods include:
- eggs
- Salmon
- Strawberries
- Blueberries
- Chia seeds
- Walnuts
- Avocado
- Dark chocolate
- Kale
- Spinach
- Broccoli
Strawberries, for example, contain a high level of vitamin C which is essential for a healthy brain and a sharp memory. This fruit also contains a lot of antioxidants which help reduce the damage done to cells during the aging process.
3. Drink Fresh Fruit Juices
For those of you struggling to retain or focus, fruit juice is an easy way to improve your brain power. Fruits are a great way to improve memory functions and getting all of your daily recommendations, as they contain vitamins, minerals, antioxidants, fiber, and plenty of water.
Apart from being a source of nutrients, fruit juices contain flavonoids which improve brain health in various ways.
A study conducted by the American Psychological Association found that participants who drank fruit juices had better cognitive function than those who drank water only or other types of drinks.
The most important thing that can be done is to drink a glass of water with lemon. It’s really that simple! Drinking lemon juice will help the body release glycogen from your liver, which will then provide more glucose for your body to use as it needs. This means you will have more energy and will be able to focus better.
The fruit juices that you should choose to purchase are ones that have a low sugar content, namely pomegranates juice and blueberry juice. The best fruits for improving memory retention and concentration are those that have high amounts of antioxidants.
Pineapples has been found to be the number one juice to improve mental performance.
You should try grapefruit, kale and mango juices. These fruits have been proven to have a calming effect on the nervous system and improve memory performance.
4. Boost Your Memory with Supplements
A recent study found that the average person is expected to have a 50% reduction in their memory by age 50. If you want to keep your memory sharp with age, consider taking natural supplements for memory improvement.
Adding supplements to your diet may be beneficial to your memory. Consuming Omega-3 fatty acids rich in DHA has been shown to improve cognitive function in people with Alzheimer’s disease.
Thankfully, there are supplements that can help boost your memory, decrease the risk of dementia, and even help you concentrate better.
One supplement that we would recommend is Curcumin. Curcumin helps your brain produce a chemical called brain derived neurotrophic factor (BDNF) which also goes by the name nerve growth factor.
BDNF is a very important neurotransmitter for both short and long memory retention can be improved by adding supplements to your daily routine.
Vitamin B6 and green tea extract are one of the most-recommended supplements for memory functions, which you should learn about.
Please consult your doctor before taking any medication or supplement.
5. Read More Often
Reading proven to improve memory health. If you are lacking concentration or memory, start reading more often. Start at the end of an article and work your way back. As we get older and our minds become more fragile, many of us begin to struggle with memory retention and concentration.
Luckily, there are ways that we can improve these skills that we learn through the process of reading. One way to do this is by engaging in a practice called sustained attention span. This type of practice requires you to focus on a particular thing for a prolonged period without distraction.
One of the most recent findings in neuroscience is that reading does not only help to increase vocabulary and fluency, but it also helps you to retain memories for up to nine months. This is great because your brain will be able to remember anything you read – even if that thing is a book on tape or an article on the internet.
6. Sports: Exercise Regularly!
When you exercise, your brain releases endorphins which increase your feeling of well-being and alertness. There are many benefits to exercising for the mind. Many people experience a decrease in their memory and concentration during the winter, especially when they get older.
This is primarily because of cold temperatures and less sunlight. However, there are many other factors that trigger these negative effects such as age, poor sleep quality, unhealthy diet or lack of exercise.
The best way to combat this problem is through physical activity.
Studies show that sports increase blood flow and oxygen levels to the brain and improve memory in people with dementia.
Some of the good sports include walking, cycling, swimming or any type of easy sport.
Yoga is a great way as well to relax your mind and body and is a more popular option for people who want to focus on improving their memory retention as well as overall health.
7. Play Brain Training Games
The brain training games force you to memorize long sequences of shapes, numbers, or letters while using your brain in different ways. Brain training games can improve your memory even if you have some cognitive impairment.
It’s not your fault if you find yourself in a situation where you need to remember something for a test, meeting, or even just have an important phone call. The good news there is a solution for this issue which millions of people suffers from.
In order to make the most out of brain training games, you should play them regularly to build up a consistent memory pattern. Memory abilities can be trained. The games should be easy enough for anyone of any age to start playing, yet challenging enough to keep you engaged and provide a sense of progress.
Most popular brain training games includes crossword puzzles, word problem, Sudoku, math and quizzes. One of the best ways is using brain training applications such as Lumosity. It’s a fun and exciting way to work out your brain while improving your memory at the same time!
8. The Magic of Meditation
Meditation is one of the most accessible method of improving your memory because all you need is five minutes of your time. Meditation involves having a method of deep relaxation in order to remove the conscious and unconscious distractions that may lead to forgetting.
This helps you focus on what you are doing and getting more work done with ease. A recent study researches the relationship between memory retention and meditation.
The study showed that people who meditate, improve their memory retention by 20%. This is due to how meditation reduces mental stress.
Highly successful business people are often no strangers to meditation. And now, more doctors are recommending it. It is said that practicing meditation can boost your productivity, creativity, and overall mental health.
9. Wear Your Favorite Perfumes
Perfumes can help in associating our experiences with our memories, hence, stimulating our brain to work.
There are certain perfumes that can improve memory performance. The top three are lavender, sandalwood, and amber. Lavender is one of the most popular perfumes because it has a relaxing scent to it. Sandalwood is known for its woody smell that’s earthy.
Amber is the most expensive perfume because it has origins in several countries including Poland, France, Italy, Ireland, Scotland, and North America.
Studies have shown that smelling a perfume can assist in increasing memory retention and concentration.
This is because olfactory senses are connected directly to parts of our brain that control memory, making it easier to remember something when we smell something that reminds us of it or when it is mentioned.
The idea of using scent to improve your memory is not a new one. Experts have been researching the impact of scents on human brain functions for years now, from improving focus to reducing your need for sleep.
The results so far have been positive and it seems that we can learn more about places, ourselves and others just through the power of smelling.
10. Sleep Like a Baby!
You need to understand that sleeping is extremely important to your memory’s performance. If you’re tired, it’s harder for your brain to focus on what you need it to in order to remember something. Research has shown that sleeping 8 hours a day can significantly boost your memory’s health.
Getting optimal sleep is crucial for many people in the workplace. This is because sleep allows the brain to make a new protein called brain-derived neurotrophic factor, or BDNF.
The more you sleep, the higher your levels of BDNF are. People who have a high amount of BDNF have better memories during the day and bigger focus at work. So going to bed early helps people remember things they learned that day as well as stay focused during the night work shift.
Memory health can be improved by having a consistent sleep schedule. You should try to go to bed and wake up around the same time every day so your body knows when it’s time for sleep and wake up. It also helps to avoid too much caffeine before bed.
Final Thoughts
It is important to remember that all of the health of your memory is dependent on the way you choose to eat, drink, exercise, train your brain, relax and sleep.
Enjoy watching this brief video about how to improve memory retention and concentration:
Take care of your memory’s health and you will notice a great change in your life! If you enjoyed this article, checkout sleeping benefits for health.
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About The Author
M.D Mark D. is a Health and Wellness professional writer. Mark has authored many health articles around the following topics: Men’s Health, Women’s Health, Fitness, Nutrition, Pets Health, Mental Health, Medicine, and Supplements.