5 Easy Ways to Improve Memory and Focus

5 Easy Ways to Improve Memory and Focus

No one gets through life without experiencing the “where did I put my keys, my phone, my car?” moments. The moments that send you into a frantic search because you are running late to the next thing on your list.

With distractions and priorities that consume your day, it is easy to feel you have lost focus and your memory is failing you. Most likely it means, you are way too busy and distracted!

If you are tired of losing your marbles, lean in on these tips to help improve your memory and stay on top of your game.


Mind your diet

Healthy food can play a big role in supporting brain function. When you expose your body to toxic, processed foods, your brain is less likely to receive the nutrients it needs to function at its best.

The crazy thing is that studies even shown the standard modern diet of high processed foods can actually lessen your ability to learn and damper memory function. Yikes.

The amazing news is when you decide to stick with a healthy lifestyle and eat right, you actually improve your brain health by growing new neurons – known as neurogenesis. Nice! Your hippocampus (or the memory center) in your brain is especially good at growing new cells. The more you produce these healthy neurons, the better.

So, what foods should you eat? Lean protein, vegetables, complex carbs, healthy fats – like coconut oil, olive oil, avocado, and omega-3 fatty acids – along with antioxidant-rich fruits and vegetables can have awesome benefits on brain health.


One thing at a time

Do you consider yourself a multi-tasker? Don’t! Multitasking can make you less productive and more forgetful. You may feel like a rock star talking on the phone, carrying your child, groceries, and purse into the house at the same time, but it is in these moments that your keys get put in the freezer and ice cream left in the laundry room.

With so many distractions and busy tasks coming your way, it is no wonder memory can suffer. The brain actually needs to commit to one piece of information for eight seconds to remember it. So, step back and focus on one task at a time.


Keep workin’ out

Get moving to keep your brain in shape, too! Not only does exercise help your muscles and heart, but it stimulates nerve cells and improves blood flow to the brain to improve neurological health. People who engage in exercise also expand their memory by one to two percent each year.


More sleep, please

Do not think sleep is overrated or that you can survive on just a few hours. You need a solid night of sleep to have brain power for the next day. Lack of sleep can impair memory. Basically, when you feel tired, your brain is even more tired.

So, focus on more sleep at night and even schedule a mid-day nap when possible. Yes! Naps can be great for adults too. A short nap can significantly boost brain function.


Challenge your brain

Are you up for the challenge? Your brain thinks so! Sharpen your brain with different exercises and keep learning new skills. The old adage, “You can’t teach an old dog new tricks” is not true when it comes to the human brain. Your brain is malleable — meaning you can improve brain function with short, daily brain exercises.

You can also take on a new hobby and get involved in purposeful activities that stimulate brain function to support memory. Researchers have found that when people are more involved with activities they are passionate about, it enhances their memory function. Grow a garden, take up painting, or reignite your love of photography. Whatever hobbies you enjoy, keep them going.


The struggle is real

The struggle to remember tasks, to-do’s, or even where you were five minutes ago, is real . . . for many of us. You are not alone. Luckily, your brain is not stuck in forgetful mode forever. You can improve your memory with healthy lifestyle changes and simple exercises to keep your brain in tiptop shape.



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