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.

Carbohydrates:
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.

Essential Fats:
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 a part of your diet.

Proteins:
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 your 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 also 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 and 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.

Including these foods in your diet will not only help improve your memory, it will help you combat
certain other types of diseases involved in the aging process.

Fish

Fish are rich in Omega-3 fats, which have been proven to help in the fight against dementia and other such diseases. Fatty fish such as salmon and sardines will give your
memory a much needed boost. Even eating a tuna sandwich once a week can be beneficial.

Dark Greens

Including a cup a day of dark leafy greens in your diet is like giving your memory a vitamin. Vegetable such as collard greens and kale are a great source of vitamins and minerals. Just be sure not to overcook
the greens or you will loose the much needed nutrients.

Onions

Onions have a natural flavonoid called fisetin, which helps improve long-term memory. Red onions are better for you than white and yellow onions. Onions also contain quercetin and anthocynanin, which have been shown to improve concentration. Researchers at Hokkaido Tokai University in Japan confirmed that onions, which are rich in sulphur, could help prevent memory loss and actually stimulate your hippocampus. The hippocampus is an
important component of the brain which belongs to the limbic system and is a major
role player in spatial navigation and long term memory.

Spinach

By eating a half a cup of spinach a day you will not only help prevent memory loss you will also help reverse it. Spinach contains folic acid, which helps with memory loss and Alzeimer’s disease. Spinach is also rich in antioxidants.

Berries

Blueberries and strawberries contain anthocyanins, which not only help your brain function better, but even help against diseases like cancer, diabetes and heart disease. The next time you go to
the grocery store be sure and stop by the produce section and pick yourself up a basket or two of berries. If you can’t eat them all before they go bad, you can always turn them into
slushies or juice.

Honey

At the University of Waikato in Hamilton, New Zealand, research was done on rats which showed that diets which included honey were beneficial in improving memory affected during the aging process. Honey contains antioxidants, which help free radicals from damaging our cells.

Eggplants, Broccoli, Grapes, Cherries, Rosemary, Apples, Milk, Black-Eyed Peas, Kidney Beans, Orange Juice, Baked Potato, Bananas, Vegetable Juice, Wheat Germ, Papaya, Tofu, Water, Asparagus, Citrus Fruits, Red Tomato’s, Seeds, Nuts, Liver, Carrots, Green Tea and Bock Choy are also foods that will help in your fight against memory loss.

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