Incorporate these 3 simple tips to naturally improve memory and focus
We are constantly trying to find new ways to improve our focus. In our workaholic, go-getter culture, the pressure is always on to be on top of our A game and get everything done no matter what cost we place on ourselves. Age, stress, and our lack of attention span due to increased media consumption, continues to overload our brains. These lifestyle factors, combined with age and diet can wreak havoc on our brain health. Follow the simple tips below to kick your brain into high gear!
Tip #1: Get More Sleep
In addition to being overworked, our population is chronically sleep deprived. According to recent studies, a whopping 79% of Americans are getting less than the recommended seven to eight hours of sleep each night. This all contributes to greatly decreasing our focus and mental state.
According to the Journal of Neuroscience, sleep is crucial for learning and long-term memory storage. It is during deep sleep that your memories are consolidated and stored in your brain, just like a computer has a hard drive for storage. When you are not sleeping well, your memories aren’t stored properly, thus they become harder to recall, which leads to frustration and stress.
Our chronic lack of sleep leads us to not only become more stressed but contribute to us being less efficient and focused. It’s a combination that leads to disaster. We can easily fix this by adjusting our lifestyle habits like sleeping the proper amount every night and creating a daily self-care routine. This can help improve our memory and streamline our focus. Maybe you have heard about the sleep properties of hemp derived CBD. This powerful nutrient, contains no THC (so you don’t feel high), but has had amazing results for improving sleep quality. (try it here)
However, we can also start to look at nutrition for our productivity needs. Two nutrients that we can add to our routine to increase our brain health, focus and productivity is Choline and Omega-3 DHA.
Tip #2: Get More Choline in your Diet
Choline is a key nutrient for brain health that most people have never heard of! The essential nutrient can do so much for our brain and our body but, as a population, we are surprisingly deficient in it. 90% of Americans, according to the Choline Council, are not meeting their daily choline intake.
So how exactly can Choline help us improve memory and focus?
Choline helps Support Memory and Cognition
Choline helps our brain cells produce a neurochemical called acetylcholine. This neurotransmitter is essential for mental focus and cognition. It helps improve the mind-body connection. Acetylcholine also helps us process and store memories, which is important in helping us retain information. Insufficient intake of Choline contributes greatly to a decline in concentration, memory, and other cognitive issues as we age. It also rapidly decreases as we get older, so it’s important to keep it in our diet!
Choline is essential for Brain Development in Infants
There is a definite link between choline and fetal brain development. More evidence points to the importance of choline in the development of the brain. Early childhood is a time of rapid brain development. That is why choline is important for boosting the brain’s ability to grow and function properly. Studies also point to choline intake for the fetus can have a positive effect on the individual as they age.
Choline helps to Manage Healthy Brain Cells
Choline in our brain helps manage and promote the health of our neurons, which are the brain cells responsible for the transmission of signals to the body.
Our neurons and various other cells rely on Choline to make and maintain DNA. Neurons also need Choline to make sure their gene activity is healthy and functional. They also need it to help maintain and regulate homocysteine which is a common amino acid. High levels of homocysteine in your blood can be a risk factor for Heart Disease.
How can you add Choline to your diet?
You can build Choline into your daily diet through the foods you eat. We need approximately 550 mg of choline a day to maximize the benefits we receive from the essential nutrient.
A sample daily diet would need to include:
- 2 whole eggs with yolks
- 1/3 cup of lima beans
- 1 (3 oz) beef or liver
- ½ cup wheat germ cereal
- 1 cup of brussels sprouts
You can download an easy guide to getting Choline in your diet from Oregon State University. Making an effort to add Choline into your diet will benefit your brain function. However, you can’t be certain that you’ll get all your nutritional needs met. This is especially so for vegetarians and vegans because Choline is mostly found in animal products.
You may want to consider a nutritional supplement that contains Choline like Omax Cognitive Boost. It uses Alpha-GPC, which a natural form of Choline found in your brain and in mother’s milk. It is critical for brain development and helps improve neurotransmitters that control your mind/body connection. According to WebMD.com, Alpha GPC has been scientifically studied in Europe to improve the brain function of patients with Alzheimer’s Disease. In the United States Alpha-GPC is only available as a dietary supplement, mostly in products promoted to improve memory.
Click here to read what WebMD reviewers say about Alpha-GPC!
Tip #3: Incorporate Omega 3 DHA into your diet
Omega 3s are not just good for heart health, but are essential nutrients for brain health! As we age, there becomes increased chance of memory problems, but studies show that a combination of exercise and omega-3s from fish oil may be key in staving off disease. Both factors show that they independently affect cognitive ability. For the purpose of seeing how the two can work together to support the brain, researchers examined both diet and exercise.
How Does Memory Work?
Every individual has five senses that include touch, vision, hearing, smell, and taste. The process of using your senses to record data is sensory memory. If you recently heard or saw something and can recall it, that is short-term memory, which may only last for up to five seconds. The brain then moves this information to long-term memory, where you can remember the same thing after some days. Long-term memory can store a vast amount of data. The final process of retaining information is known as recall, or remembering information stored in long-term memory.
How Memory Changes as You Age
While there are many cognitive diseases that impact older adults, most seniors will experience cognitive decline that is not related to any particular medical condition.
Memory changes you are likely to encounter as you age include:
- Slower cognitive ability
- Poor concentration
- Decreased usage of memory strategies
- A need for additional memory cues
What Factors Affect Memory Loss?
There are several factors that can result in poor memory or even memory loss.
- Poor diet
- Sensory problems
Conditions That Affect Concentration
If you often have trouble focusing, this may be a symptom of a medical condition or disease. Consult your physician to see if you might be dealing with one of the following:
- ADHD (Attention-Deficit Hyperactivity Disorder)
- Vision problems
- Concussions and head injuries
- Other untreated mental health issues
Other Natural Remedies for Brain Health
- Curcumin: Obtained from turmeric, this supplement has been studied for its effect on neuroinflammation, a major contributor to cognitive decline. A study in 2018 also found that it could be preventive in neurodegenerative brain disorders .
- Omega 3 EPA and DHA: As previously mentioned, omega-3s have been shown to facilitate good brain health and boost memory for those with low baseline fatty acid levels .
- Rosemary: According to a 2012 study published in the Journal of Medicinal Food, this herb helps improve your cognitive performance and memory .
Other Internal and External Strategies for Improving Memory
- Make time for exercise: Ensure that you get at least 20 minutes of exercise every day to help improve cognitive function and memory.
- Spend time in nature: Getting outside every day for around 20 minutes will help enhance your level of concentration. This could be taking a short walk in the park or sitting out in your backyard.
- Meditate: Try to incorporate deep breathing, yoga, and other forms of meditation. Not only will this help reduce stress, but you’ll see improvements in your ability to focus and recall information.
- Take breaks: Taking a break from your work helps you become more focused, creative, and motivated.
- Drink caffeine: Caffeine is a natural stimulant that can help you concentrate and has long-term positive effects on the brain.
Omega 3 helps the brain function properly
Why are these omega 3 fatty acids important for older adults? Researchers at the University of California Los Angeles reviewed 160 studies that documented effects food has on cognitive ability. The findings showed that a balanced diet paired with regular exercise can help keep the brain healthy. Your diet needs high omega-3s from fatty fish and low saturated fats.
“Dietary deficiency of omega-3 fatty acids in humans has been associated with increased risk of several mental disorders, including attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder, and schizophrenia,” said Fernando Gomez-Pinilla, Ph.D., a UCLA professor of neurosurgery and physiological science. “A deficiency of omega-3 fatty acids in rodents results in impaired learning and memory.”
The findings show that combining a healthy diet with exercise has positive effects on the brain. All of the findings can be found in the journal Nature Reviews Neuroscience. Read the study here. Gomez-Pinilla believes that diet changes have potential to fight the common problems that come with age. He also concluded that healthy diet and exercise can help to decrease the consequences associated with brain injury. He said that there are some people who have naturally healthy genes. Although this may be true, most people have to work for their health. They need to focus on eating right, exercising regularly and getting enough sleep. Under those circumstances, they can then reach peak brain health.
Improve Sleep, and get key nutrients Choline & Omega 3 DHA and you will feel smarter, healthier and even younger!
If you’ve been ignoring your diet and skipping exercise, you’re putting yourself at a higher risk for poor brain health. Try to reverse these habits by sleeping 8 hours and incorporating Choline and Omega 3 DHA into your diet. Most of all, if you don’t eat these powerful nutrients, a pure dietary supplement with these ingredients can help fight off disease while you get your body and brain healthy.
Omax Cognitive Boost’s formula uses two ingredients that is backed by three decades of scientific research.
“Superb for staying on top of your game” – Whitney Johns, Pro Athlete & Fitness Model
The other key brain health ingredient is Omega-3 DHA, a natural ingredient from fish oil that supports lifelong health of the brain while helping optimal memory, function, and mood.
Top scientists have discovered that Alpha-GPC is a fantastic stimulant for mental health. It has been shown to support concentration, focus and memory recall, all of which are superb for staying on top of your game.
Omega-3 DHA contains fatty acids that support the brain’s health and overall well being. It’s used by Pro athletes around the world to protect the brain and help with recovery during intense physical activity.
It’s a daily supplement, which breaks down to less than a $1 a day, which is a fraction of what a typical cup of coffee would cost.
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