Your 5-Minute Read on Maintaining Memory and Focus
“Wouldn’t it be great if you could focus on the same thing every single day? Everyone on Earth knows that is not possible.”
It is normal to have days when you are tired and sleepy. There are things you can do to support your cognitive abilities.
Sponsored by Integrative Therapeutics, a science-based supplement company, we’re bringing you tips on enhancing your brain power.
“Your body may still show symptoms even if you don’t realize you’re stressed. It can affect your brain and your whole body.”
According to a 2019 study, chronic stress can lead to impaired functioning of the region of the brain called the hippocampus, which is associated with memory consolidation and imagination.
We’ve all had moments when we are stressed out and our thought process is not exactly clear. Some symptoms of stress include:
- exhaustion
- insomnia
- There is pain in different parts of the body.
- rapid heartbeat
- There are issues with the stomach.
- There is tension in the muscles.
- low sexual desire.
- sadness
- “Is it possible that I’m Irrisponsible?”
If you are experiencing symptoms of stress, it is possible that the stress is affecting your cognitive abilities.
You should make a plan to reduce or alleviate your stressors once you identify them. You can make changes to your mental health by talking to a doctor or mental health professional.
Read more about how to recognize stress.
“The right foods can help with your body’s health. It is common to want to eat foods and beverages that are high in sugar or fat when you are stressed.”
These can be OK when you consume them occasionally alongside nutrient-dense whole foods. However, research from 2019 shows that high sugar diets can affect cognition (your ability to think).
You can choose foods that will give you a natural dose of vitamins, minerals, and nutrients. They will help you reduce stress. These include foods with healthy fats.
Try some of the options.
Sources of healthy fats
Omega 3 and monounsaturated fats can help support brain health. There are many whole food sources. There are a few options.
- salmon
- chia seeds are seeds.
- There are walnuts.
- Eggs.
- They have avocados.
Sources of antioxidants
Many different foods have Antioxidant are powerful. They help reduce stress in your cells. Here are a few of the many sources.
- Dark green vegetables like broccoli and collards.
- Like lentils.
- Whole grains, like quinoa.
- Like dark berries.
- Both black and green tea are available.
There are vitamins and supplements available to you.
Integrative Therapeutics’ Neurologix Nootropic supplement contains clinically studied ingredients, including Neumentix spearmint extract and citicoline. It’s formulated to improve cognition and focus.*
Read more about how to eat well.
Exercise is good for your brain.
Studies have shown that exercise increases focus, cognitive function, and alertness, and reduces tension and fatigue, according to a 2018 research review. Exercise helps reduce the risk of Alzheimer’s disease and dementia in older adults.
Regular exercise has even been shown to boost confidence and improve well-being from the moment you wake up. For example, one study from 2020 found that when participants exercised after they woke up, they experienced less grogginess, also known as sleep inertia, in those early hours.
Your body releases a feeling of euphoria when you exercise. These chemicals in the brain help you sleep, reduce pain, and increase and stabilizing your mood.
If you prefer to start slowly, then start with small goals to help you move more. Try to do aerobic exercise for 30 minutes a day. You can take a walk on your own or with a friend, or find a class that you are interested in.
If you already exercise, consider finding a different workout to do.
Aerobics can improve your problem-solving skills.
It is possible to improve your memory by training your brain.
A research review from 2020 found that learning a foreign language helps people maintain or improve their cognitive functioning, no matter their age. Other research from 2018 found an association between reading and working memory.
Here are some other suggestions for keeping your brain and memory in top shape.
- socializing
- A new hobby.
- Playing music or listening to it.
- playing games
Acquiring new skills and information can help you to draw more information from the world around you.
Power naps help the brain.
“Scientists have shown that people who napped for 30 to 90 minutes were able to recall more words than those who didn’t.”
If possible, keep the naps under 90 minutes. Getting the right amount of sleep can help you. It helps reduce stress and increase brain function.
The average adult needs 7 to 8 hours of sleep a night.
There are more ways to increase your energy levels.
There are many ways to keep your brain active.
Activities like exercise, reading, learning a new language, or trying a new hobby can help you maintain or boost your brain power.
It is important to maintain brain-healthy habits. Exercising, eating a healthy, whole-food diet, and managing stress will all help support your brain health.
Pick the activities that suit you best so you can enjoy the process and your progress, because there are so many ways to boost your brainpower.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
