Natural Ways to Improve Memory and Concentration
Natural Ways to Improve Memory and Concentration
A common myth about good memory: it is a gift that only a few persons have. Many adults believe that they couldn't do anything about consistently forgetting facts and things they should do or should have done. Forgetfulness is not a serious threat anyway, they believe. However, for those who need to boost their abilities to recall info, there are a few easy yet extremely effective methods on how to improve memory power.
Mental exercise is the key to boost memory power. Shortage of physical exercise makes the body inactive and lethargic, and absence of psychological exercise does the same thing to the mind. Train your mind frequently by repeating to yourself anything you need to remember as quickly as you learn it. This is very useful especially when remembering phone numbers and dates. Repetition is a simple system on how to improve memory power, but it works even for long term memory.
Another great psychological exercise is to envision how you're going to use the information in the future. As an example, when you meet an individual for the 1st time, imagine meeting him or her again after some time. That way, you are sure to remember the person's name when you meet again. You can also use other mnemonic methods like rhymes and word associations that may train you on how to improve memory power.
So, where should you begin if you want to improve your concentration? Start building into your daily schedule habits that lead to increased brain power. These include:
Mindfulness meditation. Start with five minutes in the morning and five minutes before bed, every day. A great guide if you are just getting started with meditation is Andrea Weiss' book Beginning Mindfulness. I have this book and am working through the 10 week course in mindfulness it describes. See the Mediation and Memory page for more information.
Proper sleep. Sorry to say it, but unless you are getting sufficient restful sleep, you are not going to be as mentally focused as you could be. See the Sleep & Memory page for tips and more information.
Here's an idea: consider upgrading your crummy old mattress. You know, the one that's so uncomfortable it makes you toss and turn all night? I recently bought a new Spring Air mattress to replace my old bad mattress and have never slept better. It wasn't cheap, but I look at it as an investment in my health (and my memory!).
Vitamins and other supplements. I've tried a number of brain enhancement supplements and other vitamins for memory. One in particular that seemed to help me concentrate better is "Attend" by VAXA. This is a non-prescription supplement for adults who may have Adult Attention Deficit Disorder.
Brain games. The more you use certain skills, the more they are reinforced in the brain, research shows. So it makes sense that playing concentration games and games that require you to focus will improve your concentration ability.
Eat healthier. Your brain needs the proper nutrients to allow you to focus, and your blood sugar needs to be properly regulated (the brain consumes glucose, a sugar, as its primary fuel). See the Diet & Memory page for more about this.
One of the best methods of exercise for both physical and mental benefits is the practice of yoga. The various techniques used in yoga not only improve muscle tone and flexibility but they also have been proven to stimulate the brain and nervous system in ways that can improve memory and concentration.
Some of the best yoga techniques for improving memory and concentration are the asana, pranayama, dharana and meditation. Asana includes using a gazing point (drishti) while performing balancing postures, spine lengthening exercises and inverted postures (like the headstand).
Using the drishti improvesconcentration while the exercises stimulate the nervous system. Pranayama focuses on breathing exercises. These not only help with concentration but also help more oxygen reach the brain.yoga improves memory and concentration
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Dharana techniques are specifically for the mind. These work on focusing concentration and attention rather than letting the mind wander. This kind of focused attention is a form of mind training as it becomes easier to concentrate and remember the more you practice.
Meditation takes dharana even further as it calls for intense mental focus and concentration. During meditation you empty your mind completely of all extraneous thoughts, basically giving your mind some much needed rest.
Nutrition is very important to brain function, hence also to memory and concentration abilities. Poor diets will result in a lack of the proper nutrients to feed your body and your brain. This lack will show itself in your mental state before it does in your physical health.
Research has shown multiple benefits for cognitive function from getting the proper amounts of certain nutrients. High fiber diets has been instrumental in the slowing of age-related memory loss as has diets rich in antioxidants. Antioxidants are found particularly in fruits and vegetables and have been shown to offer protection from free radicals and other toxins in the blood.
Certain herbal supplements have been shown to have a positive affect on memory and concentration. One, ginkgo biloba, has been extensively studied and found that it actually increases blood flow in the brain. Not only does it improve memory and concentration through better blood flow, ginkgo biloba has also been shown to be a good source of antioxidants.
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