Just like a fitness program for your body, your brain also needs a program to improve memory, focus, and concentration. By following this routine, you will discover immediate results on your brain power. Integrating these tasks into your lifestyle is the difficult part, but the immediate result of a better well-being can be all the motivation you need.
1. Eat right. They say you are what you eat. The foods you eat greatly affect your brain’s performance. By eating a healthy and balanced diet, you will have a sharper mind, be better coordinated and balanced, and have improved concentration and memory. Certain foods are necessary to help improve blood circulation in your brain, thus helping your brain cells to communicate effectively with each other.
Your brain’s primary source of energy comes from glucose (sugar). Eating foods rich in carbohydrates like grains, bread, fruits, and vegetables makes you feel more calm and relaxed. Eating them before 7pm helps you sleep better.
Who says fats are bad? Not always. A diet rich in Omega-3 fatty acids ensures optimum brain performance. Include oily fish like salmon, sardines, tuna, mackerel, and anchovies as a part of your diet.
These are the building blocks of life. They are essential to make neurotransmitters, which are crucial for your mental processes. The best time to eat a protein-rich meal is during lunchtime. This is to improve the mental performance and alertness you need for the day.
Vitamins and Minerals:
In order for your body to perform all of its essential functions properly, you must have the proper vitamins and minerals. The B Vitamins are predominantly important for your brain to function well. Antioxidants like Vitamins A, C, and E promote and maintain good memory. On the other hand, Sodium, Potassium and Calcium are vital for the thinking process and transmission of messages. Foods rich in vitamins and minerals are found in fruits and vegetables.
Drink Plenty of Water:
Your brain needs to be fully hydrated for better concentration and mental awareness. Drink at least 8 glasses of water a day.
2. Muscle Training. Your brain is a muscle that needs to be exercised and trained. Improve your brainpower by doing mind games like soduko, crossword puzzles, chess, brain teasers, and most importantly memory games.
3. Get Physical. Exercise causes the brain to release favorable neurochemicals such as serotonin and dopamine. Living a healthy and active lifestyle can do wonders for your health and well-being. Go outdoors and try brisk walking and stretching. This can help bring more oxygen to your brain for optimum mental functions.
4. Avoid Stress. Stress has negative effects for your brain and health. Don’t wear yourself out. Try relaxation exercises. Take 20 minutes out of the day to clear your mind. You can also listen to soft music to ease anxiety, or you can indulge yourself in a massage to release tension.