How to improve memory and concentration

Managing stress, boosting intellectual performance and demonstrating the capacity to work hard are qualities we all want for ourselves and for our kids who are sitting for their exams.

Here are some tips and recommendations to avoid a misstep while studying for those end-of-year exams.

Sugar is fuel for the brain

The brain needs glucose to function, as its cells use it as “fuel.” Study prep-time is thus not the ideal time to go on a diet. Yet it’s still better to favor slow-acting sugars and starches such as pasta and whole grains rather than fast-acting sugars. The latter bring on the pounds and lead to spikes in blood sugar that can cause a crash.

No need to read out loud. The brain, having accumulated all the information during the day, uses sleep to revive and restore everything learnt. Photo: Filepic

Tea and coffee are good stimulants

Tea, coffee, sodas and energy drinks are all bad study aids. Caffeine, though a stimulant that gives the brain a nice little kick, should stay restricted to a maximum daily dose of 400mg and be avoided after early afternoon. Caffeine excess could affect concentration or lead to nervousness, palpitations and trouble sleeping.

Learning happens while you sleep

No need to spend sleepless nights studying. Better to sleep. Specialists have spoken: memory builds itself during sleep. The brain, having accumulated all the information during the day, uses nighttime sleep to revive and restore everything it already learned. Even a short nap is efficient for boosting intellectual performance. No need to listen to a recording of your lesson as you sleep though. It’s better to read before falling asleep.

Physical exercise tires you out before exams

All physical activity is beneficial, even recommended, during periods of study prep and/or exams. Helpful for managing stress, physical activity brings oxygen to the brain and allows for better efficiency. Whether in the morning or before late afternoon, it also facilitates sleep. The ideal is two or three sessions per week or walking regularly.

Best to also take complex vitamins to stimulate memory and concentration

The ideal is to favour a balanced diet, rich in fruits and vegetables for their antioxidant effects. To give your memory a hand and boost intellectual performance, you can nonetheless add some omega-3s to the menu (fatty fish, colza oil, flaxseed, nuts) for their positive effects on neurotransmission. You can also favour nutrients rich in vitamin C (oranges, peppers, lemons) and vitamins from the B group.

Certain foods like chocolate and fish improve memory

Chocolate is rich in magnesium and potassium, cerebral stimulants, while fish is full of phosphorus and amino acids that are good for memory. All of these substances are crucial to the body, but no serious scientific study has ever proven that consuming these foods ahead of an occasion such as a presentation or an exam could be efficient in boosting memory performance. – AFP Relaxnews

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Category: Features, Wellness and Complementary Therapies