Whether it is accomplishing a task in office or clearing an exam, having a focused mind, good memory and thinking ability, are a must. In order to improve memory and concentration, there are a number of things that a person can do, right from taking a particular diet to exercising to undertaking stress management. Scroll down to know in detail these changes, that need to be incorporated in one's lifestyle and diet, in order to improve focus.
Quick Tips to Improve Your Mental Focus
A healthy, balanced diet plays an important role in improving mental concentration. Some of the unhealthy foods and beverages such as carbonated drinks, caffeine, sugar, alcohol, white flour, fatty and fried foods, are known to decrease a person's thinking ability. So, such foods should be completely eliminated from the diet. Instead, foods that boost memory, particularly those recommended by the American Memory Institute, should be included everyday. Here is a list of such foods:
- Fish, oysters and other seafood, being rich in many nutrients and vitamins, such as vitamin B and zinc, are known to enhance the cognitive abilities of a person.
- Eggs, peanuts, soybean products and liver contain lecithin which helps in secreting the enzyme choline. It is this very enzyme that makes acetylcholine, a neurotransmitter that increases our memory.
- Fruits, vegetables and nuts are one of the healthiest foods and as much as possible, a person's diet should be made from them. Boron, an important nutrient known to enhance memory, perception and brainpower, is amply found in fruits and vegetables.
- Some of the other important vitamins and nutrients that should be made part and parcel of the diet are - vitamin C and E, Selenium, L-Glutamine, Huperzine A, Gotu Kola, Niacin Pantothenic Acid, Phenylalanine, Ginkgo Biloba and Vinpocetine.
Eating breakfast everyday is a must as it helps in keeping the energy levels up, throughout the day. Cereals, low-fat milk and fruits are the best breakfast. Snacking on fruits, nuts or low-fat yogurt, twice a day, is recommended too.
One of the most important tips is to take adequate sleep and rest and keep stress at bay. Sleeping for seven to eight hours everyday is mandatory. If a person does not sleep properly at night, it can greatly affect his concentration and ability to remember and retain things, the next day. In between work or studies, taking breaks is necessary too. An afternoon nap of ten-twenty minutes is more than enough to energize a person. Undertaking meditation and breathing exercises will further check stress and anxiety to build up.
It is said that exercising everyday not only keeps our body in shape, but also enhances our mind power. When a person undertakes exercises, the blood circulation in his body improves, resulting in optimum supply of oxygen to various organs of the body, including the brain. Oxygen is food to the cells in the brain and a regular flow of it, resulting from exercises, improves memory, concentration and mental focus. Walking, aerobics, swimming, jogging, playing any sports, take up any of these exercises to improve mental focus and alertness. Yoga, an ancient Indian science, is especially known to improve physical and mental abilities. Undertaking specific yoga exercises, under a trained practitioner, can help in improving mental alertness immensely.
Having a positive attitude, ability to take things in stride and being a happy person, go a long way in keeping mood disorders in check and maintaining mental focus. By laughing (even if it is forced), by smiling a lot and generally maintaining a happy disposition, keeps a person spirited, full of energy and better focused.
If you have a particular task at hand, irrespective of whether it is big or small, remove all hindrances and distractions that come in the way of completing it. Phone calls, colleagues, whatever comes in your way, try to get rid of them. Break the whole task into smaller ones and then do one thing at a time. Do the important tasks first and then move on to the next. This will keep you organized, focused and increase your ability to achieve more.
Maintaining a proper weight, being organized, staying in touch with one's inner self and most importantly, being a positive, happy person, will definitely do wonders for your mind and memory. So, inculcate these in your daily life and enjoy the successes that come your way due to an enhanced mental ability.