Taking action to improve your memory and concentration may come in handy in everyday life including at the workplace and in school.
The good news is that there various strategies that we can apply to improve our cognitive function naturally besides using nootropics and brain support supplements, especially for seniors, people on certain medications, and individuals on a restricted diet.
Continue reading to learn more about this topic.
Can You Improve Your Memory and Concentration?
Young people unlike seniors are still in their prime years with their different aspects of health including cognitive function intact.
So, improving memory at this point may not be a priority for them.
However, this does not mean they are immune to memory impairment.
It is a health issue that affects both the young and the old and may require attention considering the fact that memory is tied to a number of brain functions and serves as a window into general cognitive development.
So, whether young or old, it is paramount to find ways of enhancing your memory.
However, the question remains, is it actually possible to improve memory and concentration? Various research studies have suggested that there are indeed many ways you can enhance not just your memory and concentration but also other aspects of cognitive function.
For individuals finding it difficult to remember things, concentrate, and make decisions, experts have recommended embracing an anti-inflammatory diet, learning new things, getting enough sleep, exercising regularly, and taking nootropics and brain support supplements to improve the overall cognitive function
What Natural Ways Can Help Improve Your Memory and Concentration?
There are ways you can memory and concentration naturally, and these methods are discussed below:
Consider Using Brain Supportive Supplements and Nootropics
Nootropics are a group of pharmaceutical or natural substances suggested by some studies to enhance cognition, improve memory, drive creative capacity, and support motivation.
According to a naturopathic doctor based in Centralia Washington, Mathew Angove, N.D., various researchers have suggested the use of nootropics to improve different aspects of brain function including learning, memory, and thinking
So, if you are preparing for something like an exam and you are looking for a way you retain information, then you may consider adding nootropics to your daily health routine.
Nootropics cover a wide range of herbs, focus-boosting drugs, and supplements.
Each one of these is designed through its unique mechanism of action to boost memory and concentration.
For instance, most nootropics work by altering levels of certain neurotransmitters, hormones, or enzymes in the brain, such as serotonin, adrenaline, GABA, acetylcholine, and dopamine.
By doing so, they increase they improve blood flow in the brain, increase energy, and protect the brain from oxidative stress, hence positively affecting memory.
According to a study published in Evidence-Based Complementary Alternative Medicine, nootropics play the role of vasodilators against the veins and small arteries in the brain.
So, introducing nootropics in the system helps to increase blood circulation to the brain while at the same time providing vital nutrients, and increasing energy and oxygen flow to the brain.
However, according to a research study in Brain Sciences, some of these supplements may contain stimulating ingredients including caffeine, which have proven to improve focus and memory but some may not be safe if not used with caution.
Sazan Sylejmani, pharmacist professional said Nootropic supplements can also support mood regulation and reduce stress through ingredients like Ashwagandha and L-Theanine. Ashwagandha is an adaptogen that helps the body manage stress, while L-Theanine promotes relaxation without drowsiness, working synergistically with caffeine to improve attention and alertness. Personally, I have seen patients at Westmont Pharmacy reporting reduced stress and enhanced mood consistency after integrating these supplements into their routines.
Get Enough Sleep
Sleep has been found to have an impact on your energy levels and can also help improve memory, focus, creativity, emotion regulation, and problem-solving abilities.
According to various studies, getting quality sleep plays a crucial role in both long-term and short-term memory consolidation, which is believed to take place in the deepest stage of sleep.
An average adult is supposed to sleep for seven to nine hours per night so as to feel his or her best.
According to a study published in Sleep Journal, when you take a nap, especially after you’ve learned new information, it can help you remember things quite easily.
Sarah Bonza MD, certified family physician specializing in chronic diseases said ,When you lose sleep, your ability to consolidate memory and retain information that are supposed to occur when you're resting are decreased. Deep sleep and REM are important for the brain's ability to consolidate, process, and store the information it has obtained during the day. When you sleep, the brain has an opportunity to strengthen the neural connections that are linked to memory and during the REM stage, the memories are stored in the brain. These processes are affected by sleep deprivation and this results in failure to recall new information and perform skills learned.
Eat an Anti-Inflammatory Diet
The anti-inflammatory diet is a style of eating comprising vegetables and colorful fruits found to contribute to cognitive resilience, especially in the elderly.
They are packed with potent antioxidants, healthy fats, and quality proteins that work to protect cognitive function and fight neurodegenerative diseases such as Alzheimer's and dementia diseases.
According to a research study published in Neurology and Clinical Practice eating an anti-inflammatory diet can help improve memory by providing the brain with the needed fuel, hence protecting it against the damaging effects of oxidative stress and free radicals.
Eat a Brain-boosting Diet
A diet rich in brain foods like flaxseed, healthy fats, leafy greens, cold water fatty fish, wheatgrass, green tea, coffee & wine (in moderation), etc., are considered nutritious and crucial for optimal health.
Brain health is known to affect memory as well as other cognitive abilities and may affect your ability to process emotions, maintain balance, and perform your daily activities.
It also affects how well you respond to pressure, pain, and temperature.
According to the director of the Alzheimer’s Prevention Clinic at Weill Cornell Medicine and author of Brain Food, Lisa Mosconi, P.hD., brain health is a critical aspect of the body’s overall health that underlines our ability to make decisions, solve problems, communicate and live a productive life through all ages.
Keep Learning New Things
Getting out of your comfort zone by challenging yourself to new tasks can be a great way of encouraging neuroplasticity (the brain’s ability to adapt to new things).
Continuing to develop new skills like dancing, golfing, learning a new language, playing puzzle chess or board games can help keep the brain attentive and sharp.
According to a publication in Wiley Interdisciplinary Review System and Biology Medicine, the brain is capable of changing to respond to challenges and things you repeatedly do to form connections, which is a great way of improving memory.
Exercise
Aerobic exercises such as swimming, brisk walking, and cycling are among the recommended exercises for seniors, including those nursing injuries or dealing with pain.
Exercise can help reduce fatigue, fight depression, build resilience against stress, increase oxygen and circulation to the brain, and reduce disorders that may contribute to memory loss like cardiovascular and diabetes diseases.
According to a research study published in Cognitive Research Principle and Implication, regular exercise can help offer both long-term and short-term memory benefits.
It has shown the ability to help the mind stay sharp.
Prioritize Relationships to Fight Loneliness
If you want to boost your mood and brain function, you should make an effort to maintain relationships and reach out to others more often.
Try and find a community like a fitness center, sports team, volunteer organization, or faith group, and be an active participant.
According to the International Journal of Geriatric and Psychiatry, loneliness is a form of psychological stress, and meaningful relationships and social support have proved to be one of the best ways of defending the brain against damage.
How Do Brain Support Supplements and Nootropics Work to Help Memory and Concentration?
Exactly how brain support supplements and nootropics work to boost memory and concentration are still inconclusive but early researches indicate that they work by acting on different systems within the body.
One explanation is that they work by increasing blood flow to the brain, hence enabling the use of more oxygen by the brain.
Sophie Cress, LMFT & Certified Gottman Therapist, a resident expert at SexualAlpha said, Some nootropic compounds have protective properties that shield neurons from damage caused by oxidative stress and inflammation. Substances such as omega-3 fatty acids, acetyl-L-carnitine, and curcumin display strong antioxidant and anti-inflammatory effects, which can help maintain brain health and alleviate age-related cognitive decline.
Another way they work to improve memory and concentration is by raising the adrenalin levels of the body to produce effects similar to taking lots of caffeine, hence helping you to stay away and keep yourself alert for extended periods of time.
Bindiya Gandhi M.D., a double board-certified integrative and functional medicine physician based in Atlanta and Scientific advisor for the supplement company Four Sigmatic, offering quality nootropics products notes that nootropics have been studied and found to boost mood, improve mental clarity, and brain fog, enhance memory and keep you awake and alert.
Others work by increasing certain chemicals (neurotransmitters) such as dopamine, usually found in certain of the brain associated with dependence.
Research in Ayurvedic Herbal Preparations in Neurological Disorders notes that nootropics work by alternating neurotransmitters, enzymes, or hormone levels present in the brain by improving oxygen supply and stimulating nerve growth.
How to Identify the Best Brain Support Supplements
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The Key Ingredients Making the Formula: Ingredients determine the product’s quality and efficiency.
So, it is important to take note of the ingredients including their sources, research background, and quality test before making a purchase decision.
Ingredients backed by scientific research, obtained from trusted sources, and tested for potency and safety are in most cases effective and safe for consumption.
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Dosage: Dosage is also important if you are thinking of adding a brain support supplement to your health regimen.
Taking a supplement with the right dosage not only guarantees you efficiency but safety too.
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Reputation of the Brand: Buying a brain supplement from a reputable brand increases your chances of buying a genuine and highly efficient supplement.
Reputable brands always strive to satisfy their customers by producing high-quality, efficient, and safe products.
FAQs
Can I Train My Brain to Improve Concentration – How?
Yes, it is possible.
According to health experts, practicing mindfulness activities or meditating can help improve focus, strengthen mental fitness, and strengthen well-being.
During the process of meditation, the brain tends to become calmer and the entire body becomes relaxed.
The breath remains focused throughout the entire process so that the mind does not distract you.
What Herb Is Best for Memory?
Ashwagandha is a traditional herb utilized as an Ayurvedic medicine to reduce stress and enhance memory.
Various studies have supported the claims of Ashwagandha being able to enhance cognitive function.
A study publication in Evidence-Based Complementary Alternative Medicine notes that Ashwagandha is a vital medicine in Ayurveda, reportedly shown to have the ability to reduce stress and improve memory.
Do Brain Support Supplements Really Work?
Some brain support supplements have worked for some people and not others.
The products are packed with certain ingredients believed to support cognition function, according to some studies, proving their efficacy claims.
The supplements have also received a good number of positive reviews from users, which confirms their ability to improve memory and concentration.
However, according to Brandon Crawford, D.C., a board-certified functional neurologist and co-founder of Neuro Solution Center of Austin in Texas, the efficacy of nootropics is likely to vary.
Some are said to have well-documented effects, meaning that they are effective, while others have unreliable evidence that may raise doubts about their efficacy claims.
Also, there is no scientific evidence that supports the use of brain support supplements to slow, prevent, reverse, or stop dementia cognitive decline or other related neurological diseases like Alzheimer’s.
What Do Nootropics Do to Your Brain?
Nootropics are cognitive enhancers that work through different mechanisms like altering levels of certain neurotransmitters, hormones, or enzymes in the brain and playing the role of vasodilator against the veins and small arteries in the brain, crucial for enhancing cognitive function including an increase in concentration and mental alertness, improved memory, and boosted wakefulness and energy levels.
Is It Safe to Take Nootropics Every Day?
The use of nootropics may vary depending on the source.
Some of these nootropics, especially those naturally derived from herbs like Ginkgo Biloba or American ginseng are well tolerated and can be taken every day.
On the other hand, some nootropics when used over time tend to lose their effectiveness unless there is a continuous increase of the dosage.
So, we recommend doing in-depth research on the nootropics and their ingredients to help you know which one you can take every day and which one requires short-term use.
You can also consult a health professional on the same before adding any of them to your daily health routine.
Conclusion
Cognitive health is as important as any other aspect of health.
Unfortunately, this facet of health tends to deteriorate as we age, hence affecting our energy, focus, concentration, memory, and clarity.
Luckily enough various studies have shown that it is possible to improve our cognitive function, memory, and concentration through simple ways like exercising, dieting, learning new skills, improving sleep quality, use of nootropics & brain support supplements, among other strategies.
Don’t let aging or illnesses prevent you from living a quality life when you have options available to improve your cognition function and continue enjoying life to the fullest.