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7 ways to boost concentration and memory

Posted on by from Nuffield Health

How you think and feel is directly affected by what you eat. By following a brain-friendly diet, you can sharpen your memory, increase your attention span, and keep your mind young.

1. Whole grains – the brain power

Blood sugar dips can cause our concentration to go straight out the window. This is because our brains run on sugar. All carbohydrates break down to sugar, but only the slow releasing carbohydrates keep blood sugar stable.

Choose whole grains, oats, sweet potato, quinoa, buckwheat, brown or wild rice, amaranth, millet.

2. Oily fish – the architects of higher intelligence

Did you know that the human brain is nearly 60% fat? Fat is one of the most crucial molecules that determines your brain’s integrity and ability to perform. 

Choose wild salmon, tuna, mackerel, herring, sardines, anchovies.


3. Eggs – the masters of communication

Eggs are high in phospholipids, a special type of fat, which is needed for healthy signalling in within the brain.

Not only do they enhance mental performance and concentration, they protect against age-related memory decline.

4. B vitamins – the memory’s best friend

B vitamins are great for lowering a harmful chemical within the body called homocysteine, which has been associated with memory loss.

Boost your memory and intelligence with fish, meat, eggs, wholegrains, beans, chickpeas, lentils, dark leafy greens, broccoli, asparagus, turnip, bell peppers.  

5. Turmeric – the ancient wisdom for the mind

Studies have shown that a pinch of turmeric a day keeps the memory loss away. Now there is more reason to enjoy your favourite curry.

6. Gingseng – the tonic for concentration

Ginseng is a herb which has shown to improve energy, focus and memory in both young and old people.

Enjoy a daily cup of ginseng tea.

7. Mindfulness meditation – the thought gym

Strengthen your muscle of attention with daily mindfulness practice.

Mindfulness enhances the neural pathways within the brain responsible for concentration.

Lily  Soutter

By Lily Soutter

Lily is a nutritionist and nutritional therapist offering one-to-one nutrition consultations at Nuffield Health City Fitness and Wellbeing Gym.

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