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Tips and Techniques for Improve Your Concentration

Whether you are struggling to remember the last item on the shopping list or scratching your head for the answer to the multiple choice question on your exam that will help you pass, it can’t be denied that focus and concentration are crucial to our daily routines.

The good news is that there are skills you can learn and things you can do to allow your brain to focus better.

This guide aims to help improve concentration and mental focus by removing distractions, and simply using some simple yet clever concentration techniques.

Start fighting distractions

It was arguably easier for our ancestors to avoid distractions since they didn’t have all the technology we have around us now. They didn’t have advertisements and billboards or social networking websites. That’s right. All of these are distractions that you need to avoid to stay focused on the task you are trying to do.

Cutting Multitasking

Although you might think you are being more productive by attempting to do several things at once, you aren’t. Multitasking is more or less a myth where your brain simply paces back and forth between things, leading to further mental stress.

In addition to the above, a lack of mindfulness in the present has been found to promote brain aging by shortening protective end caps on your chromosomes called telomeres.

Clutter is detrimental

Brain MRIs prove that clutter adversely affects your ability to concentrate and process information. Having an organized environment can make you more focused and productive, however.

Find The Perfect Environment For Yourself

Some people need complete silence while others concentrate better in the buzz of their favorite coffee shop. Classical music, especially Mozart and Baroque music, is often cited as the top brain-boosting music.

If you concentrate best in total silence, consider getting a pair of noise cancelling headphones for enhanced concentration.

Nourish Your Brain

If you can’t concentrate, it’s possible that your brain isn’t getting the nutrition it needs. Start by eating plenty of fruits and vegetables which are high in vitamins, antioxidants, and phytonutrients your brain needs. Also, avoid white sugar and refined carbs which make your blood sugar level fluctuate sporadically.

Your brain also needs a steady supply of blood glucose since brain cells don’t store energy. Avoid MSG, aspartame and other artificial sweeteners. Use a wide variety of herbs and spices to make your meals delicious and brain-healthy. Rosemary and turmeric are particularly good for the brain.

Remember that your brain is mostly made up of fat, so eat plenty of healthy high-fat foods like nuts and avocados. Low-fat diets haven’t made us thin and they have been a disaster for our brains so don’t go for those! Sometimes, they can even contribute to Alzheimer’s.

Use coconut oil instead of canola and soy oil which contains medium chain triglycerides that bypass glucose metabolism, getting energy directly to the neurons. If you are a fan of chocolate, go get yourself some dark chocolate. Flavonoids, caffeine and theobromine work together to improve memory and concentration.

Consider buying MCT Oil (sold as Brain Octane Oil) which is a more refined version of coconut oil.

Fill Nutritional Deficiency Gaps

The three most common deficiencies that can wreak havoc with brain function are omega-3 fatty acids, vitamin B12, and vitamin D.

Docosahexaenoic acid (DHA) is an omega-3 essential fatty acid that is a major building block in the brain. A DHA deficiency has been linked to many brain problems and psychiatric disorders. Memory loss, depression, mood swings, dementia, Alzheimer’s disease, and attention deficit hyperactivity disorder (ADHD) have all been found to improve with DHA supplementation.

Vitamin B12 is the most common vitamin deficiency in the USA, particularly among seniors who often have poor absorption. People who eat little or no meat are particularly at risk, since animal foods are the only dependable sources of B12.

Vitamin D can lift your mood, improve memory, and increase problem-solving ability. However, most Americans and Europeans are deficient in it due to the climate.

Start Appreciating and Using Dopamine

Neurotransmitters like Dopamine provide your “get up and go.” If you have trouble concentrating, you may have a dopamine deficiency. Low energy, motivation, and libido are all signs of low dopamine. A protein-rich diet is an excellent source of the amino acids needed to create dopamine.

Besides all animal products, foods that promote dopamine formation include avocados, apples, bananas, beets, sea vegetables, green leafy vegetables, oatmeal, chocolate, green tea, and coffee.

Additionally, the top supplements to improve concentration by boosting dopamine levels are tyrosine (an amino acid), Phosphatidylserine (PS), and Ginkgo biloba.

Surprisingly, physical exercise also boosts dopamine production. Taking walks, or doing gentle, no-impact exercises like yoga, tai chi, or qi gong all provide powerful mind-body benefits.

 

Meditate regularly to improve concentration

Chronic stress can lead to depression, anxiety, poor decision making, sleeplessness, and impaired memory. When facing chronic stress, your brain undergoes biochemical and structural changes that cause your brain to prematurely age and literally to shrink.

As a result, the best technique to reduce stress and improve concentration is meditation. Movies, TV Shows and Asian culture have already shown us the benefits of meditation. Meditation can make you happier, smarter, and more resilient to life’s ups and downs.

According to studies, regular meditators experience improved concentration and focus, memory, greater creativity, stress reduction, and better sleep. It can also decrease your biological age by 12 years. Impressive, right?

 Killing boredom

It’s clearly not possible for us to stay engaged or excited about something forever. We all get bored from time to time and here are some tips on how to tackle this problem to increase mental focus.

Chewing Gum May Help with Memory

Chewing gum boosts accuracy rates and reaction times while increasing ability to concentrate and focus. It is also believed that gum increases the flow of oxygen to regions of the brain responsible for attention.

Improve Concentration with Eating Mints?

Just a whiff of peppermint improves concentration, memory, and attention span.

Start Doodling for Mental Focus

Doodling or randomly drawing has been shown to not only exercise your brain, but helps you concentrate, grasp new concepts, and retain information.

Understand your “Biorhythm”

Do tasks you aren’t too excited about when you are most alert. Scientists have found there is a best time to do everything and that includes concentrating. While everyone is different, most adults do their best thinking in the late morning as their working memory, alertness and concentration reach their peak.

Sleep Properly to be able to Focus the Next Day

If you didn’t get enough sleep last night or suffer with low-level chronic lack of sleep for whatever reasons, you’ll have a hard time concentrating.

Stay Hydrated to Increase Concentration

Drinking water may be the easiest way to improve memory and concentration. Water makes up 75% of the brain but most of us are chronically dehydrated. Even mild dehydration results in shrinkage of brain tissue and temporary loss of cognitive function, including concentration and memory.

Caffeine Intake

A little coffee can help you get through a boring morning meeting. It boosts blood flow to the brain to improve concentration, mood and alertness.

And keep in mind that the half-life of caffeine is around 5-6 hours, so you may have to stop drinking caffeine by early afternoon so that it won’t keep you up at night.

Develop Focus by Starting Yoga!

We have already discussed the benefits of meditation. Doing yoga can also boost your brain power even more than doing conventional aerobic exercise. Even one session of yoga significantly improves working memory and concentration.

One of the best Concentration Hacks for Improving Mental Focus

The “pomodoro technique” was developed by an Italian graduate student as a study aid.

  • Pick a task you want to concentrate on, one that needs your undivided attention.
  • Remove obvious distractions (like putting away your phone).
  • Tell those around you not to disturb you.
  • Set a timer for 25 minutes then give the task at hand your all.
  • If your mind starts wandering snap yourself back and remind yourself you only need to keep up this level of concentration for a few more minutes.
  • When the 25 minutes is done, take a 5-minute break.
  • Walk around. Do some stretches.
  • When you’re ready, you can do another “pomodoro,” a block of 25 minutes of intense concentration.

You will be fairly surprised at how good this tactic is at boosting your concentration and productivity.

What Should You Do Next to increase your Focus?

Now that you have read the full article – hopefully with your full concentration – make sure you’re giving your brain the basics it needs to function its best like brain-healthy foods, sleep, and mind-body exercises like yoga or qi gong.

Reduce stress and halt brain aging by meditating and giving up multitasking. Boost your dopamine levels and address nutritional deficiency gaps with the right supplements from the right companies. If you feel like you’ve tried everything but still can’t concentrate, you may or may not have a health condition that you will have to seek advice for from a professional.

However, sometimes, the answer can be as simple as getting a pair of reading glasses. These are some of the tips and techniques you can use to answer how to build focus and concentration. Try some of these out and watch your brain get stronger and sharper.

Consider taking Lumonol or MaxSynapse to kick start your focus and memory goals!

The 20 Best Memory Supplements That Work!

Memory loss has become a real issue in society with more and more people suffering from great mental decline and memory related issues. This is why it is vital to discover and start taking the best memory supplements available.

Students constantly find it hard to compete with others in their class because of the mental pressure, employees feel overworked and business executives find it hard to keep track of everything that goes on.

Thankfully, memory supplements have emerged in the market and some of the best memory supplements can be accessed and bought very reliably now.

If you have been browsing the internet to hunt the best memory booster, memory pills or memory supplements, then you’ve landed on the right place and the right article to improve your memory.

Since there is a wide variety of renowned memory supplements in the market, it gets harder to choose the best one. Simply make sure you understand the ingredients in each supplement and know if there is scientific evidence backing up the usefulness of said ingredients.

Recognized ingredients in memory supplements

Some mixtures of ingredients are usually labeled as a “proprietary blend.” There are more than a few ingredients that improve concentration, increase productivity, help your mood, and are great for your overall brain health but still do not improve your memory.

Not all brain supplements or nootropics address memory problems. Here is a list of the best memory enhancement supplements and their ingredients.

  1. Acetyl-l-Carnitine

Acetyl-l-Carnitine (ALCAR) is an amino acid proven to improve alertness, focus, mental clarity, and mood. It works partly by creating acetylcholine, which is a big neurotransmitter that is responsible for learning, memory, regulating sleep cycle, in addition to performing other brain functions.

ALCAR also works as a potent antioxidant and stops free radical damage in brain cells. Make sure you don’t confuse acetyl-l-carnitine with l-carnitine which is the cheaper variant.

The recommended dose for ALCAR ranges from 630 to 2,500 mg per day and up to 4,000 mg if you are an Alzheimer’s patient.

  1. Alpha GPC

Choline is associated with the formation of acetylcholine, the neurotransmitter responsible for learning and memory. Alpha GPC is a bioavailable variant of Choline which actively enters your brain and helps in the formation of proper cell membranes in addition to boosting even more neurotransmitters like dopamine, serotonin and GABA.

When Alpha GPC is used as a memory supplement, it can significantly improve your memory and attention span and counter any age-related mental decline.

A normal dose of Alpha GPC is 300 to 600 mg. Buy it here.

 

  1. Bacopa Monnieri

Considered one of the best memory supplements since the Ancient times. Bacopa monnieri is a recognized Ayurvedic herb that helped scholars memorize long scriptures. It was used as a popular brain tonic to enhance memory, learning, and concentration and also to treat anxiety, heart and lung problems and digestive disorders.

Bacopa is considered an adaptogen, being a plant that increases resilience to mental and physical stress. It balances the stress hormones and the neurotransmitters dopamine, serotonin, and GABA.

A normal dose of bacopa is 50 to 100 mg taken three times per day, preferably with meals. Buy it here.

 

  1. Citicoline

Citicoline is a naturally occurring compound in your body that is made with the help of Choline that is found in eggs and most meat.

Citicoline is proven to drastically improve memory, concentration, focus and attention and may work better than the popular study or smart drugs.

It is one of the supplements that is actually powerful enough to cure serious neurological disorders like age-related memory loss, stroke, brain injury, dementia, Parkinson’s disease and Alzheimer’s. Citicoline increases brain energy, protecting the brain from damage, and increasing acetylcholine.

When looking for any Citicoline supplements, you might discover that some contain Cognizin which is the brand name of a highly bioavailable form of Citicoline that has been successfully tested in humans. Make sure you purchase from a reputable source!

A dose of 1,000 to 2,000 mg per day is recommended for optimal cognitive enhancement. Buy it here.

 

  1. Curcumin

Turmeric is a spice that has been an Ayurvedic natural remedy and also considered one of the best memory supplements (and for the body). Curcumin, turmeric’s main ingredient, can easily improve memory and concentration by increasing blood flow, neurotransmitter formation, and brain-derived neurotrophic factor (BDNF), a protein that stimulates brain cell production.

One study also found that Curcumin improves memory and attention in seniors.

When you are choosing a Curcumin supplement, always look for one that’s taken steps to increase bioavailability. Otherwise most of the Curcumin will pass through your intestines without being absorbed.

The recommended dosage is 400 to 600 mg three times every day. Buy it here.

 

  1. Ginseng

Ginseng is one of the most famous herbs that has had extensive research done on it. In some Chinese medicine it is considered as the elixir of life that brings strength, wisdom, and longevity to users.

For maximum memory improvement, look for a Ginseng supplement which contains Cereboost which is an extract that has studies to back up its claims. It improves your memory, sharpness, alertness and clarity.

You are recommended to take 400 mg daily for the best memory boost. Buy it here.

 

  1. Huperzine A

Huperzine A is a compound from Chinese club moss which is a herb used for memory improvement. Huperzine A boosts acetylcholine levels by blocking an enzyme that breaks down acetylcholine.

It functions a lot like the Alzheimer’s drug Aricept and in the US, Huperzine A is included in many brain supplements to improve memory, focus, and concentration.

The compound acts as an antioxidant that protects brain cells from oxidation and environmental toxins.

The recommended dosage is 50 to 200 mcg twice a day. Buy it here.

 

  1. Magnesium Threonate

Magnesium is one of the most underrated minerals because of calcium. Magnesium is needed for over 300 metabolic functions which directly affect brain and mental health.

Magnesium deficiency can cause depression and studies have found links between low magnesium and anxiety, ADHD, aggression, bipolar disorder, panic attacks, and schizophrenia.

If you ever feel “tired but wired” and have trouble sleeping, owing to acing thoughts or leg cramps, magnesium deficiency can be the answer.

Inexpensive magnesium will do little for your brain but Magnesium threonate is a new form of magnesium supplement which can permeate brain cell membranes making it an amazing choice for improving memory, attention, depression, and anxiety.

Supplements containing Magtein are popular since this is a patented brand of magnesium l-threonate that has been a proven cognitive enhancer.

A suggested dose is 1,000 mg twice a day. If you can’t find Magtein, try Magnesium Citrate, buy it here.

 

  1. Mucuna Pruriens

Mucuna pruriens is a tropical legume known for enhancing memory, mood, and overall brain health. Mucuna pruriens works by increasing levels of the neurotransmitter called Dopamine.

If you feel unfocused, unmotivated, lethargic, and even depressed. you may be low in dopamine. Mucuna pruriens is one of the top supplements to consider taking. It is recommended that you buy a reputable brand and follow their dosage instructions on the label. Buy it here.

 

  1. Omega-3 Essential Fatty Acids (High DHA)

Omega-3 essential fatty acids are important nutrients for the proper functioning of your brain. The Docosahexaenoic acid (DHA) present in these acids is what benefits your body the most. DHA deficiency causes cognitive impairments by shrinking your brain.

DHA itself protects aging brains from memory loss, depression, age-related mental decline, and even Alzheimer’s.

Fish oil has a proven track record of improving brain functions of all kinds including memory, mood, and mental well-being and the same is rather rich in DHA.

Fish oil supplements that contain between 200 to 500 mg of DHA and 700 to 1,000 mg of EPA are generally advised. Buy it here.

 

  1. Phosphatidylserine

Phosphatidylserine (PS) is a phospholipid found in your brain’s cell membranes. It acts as a regulator for nutrients and waste entering and exiting your brain. This phospholipid reduces the depreciation caused by stress by neutralizing Cortisol which is the stress hormone.

It boosts memory and learning and can help those with ADHD and poor attention spans. Phosphatidylserine protects against age-related mental decline and helps treat Alzheimer’s and other various forms of dementia.

PS can even improve mood and help with depression, especially among seniors. The recommended dose of Phosphatidylserine is 100 mg taken three times a day. Buy it here.

 

  1. Rhodiola Rosea

Rhodiola rosea is an adaptogenic herb which acts by decreasing Cortisol while also increasing levels of the neurotransmitters serotonin, norepinephrine and dopamine.

This is a renowned herbal remedy to try if you think your memory loss is due to excessive amount of stress, or by anxiety, depression, brain fog, or seasonal affective disorder (SAD).

A normal dose is 200 to 600 mg per day. Buy it here.

  1. Vinpocetine

Vinpocetine is a derived from the periwinkle plant which is known to boost memory and your overall mental well-being. It increases blood flow to the brain and improves the use of oxygen in the brain thereby protecting your brain from any free radical damage.

Some studies show that Vinpocetine is a potential treatment for mental decline, dementia, and Alzheimer’s and most clinical studies on Vinpocetine advise a dose of 10 mg three times per day.

For maximum absorption, this is one top-notch supplement you should take with your everyday meals.

Good Memory Supplements to Use with Care

There are some very popular memory supplements that either don’t have sufficient scientific research backing their usage or over-dosage of these supplements can lead to problematic side effects. Learn to use the following with care.

  1. Galantamine

Galantamine is derived from the snowdrop flower and acts by blocking the breakdown of acetylcholine. In the US, it’s approved for treating Alzheimer’s and is available as both a prescription and over-the-counter drug.

However, if your memory loss has you concerned, this is one supplement you should not take before talking to your doctor.

  1. Ginkgo

Ginkgo biloba is a popular herbal remedy used for memory improvement. However, Ginkgo has proven fruitful in improving memory and day-to-day quality of life for dementia and Alzheimer’s patients.

It also helps counter depression and anxiety. Buy it here.

  1. MCT Oil

MCT (medium chain triglyceride) oil is an ingredient found in “Bulletproof” coffee.

MCT oil offers neuro-protective benefits for lots of neurological diseases including Alzheimer’s, dementia, epilepsy, Parkinson’s, stroke, and traumatic brain injury.

According to a study, adults with mild cognitive impairment (MCI), an intermediate stage before dementia, experienced an immediate and significant improvement in memory after taking a single dose of MCT oil.

However, there is little scientific evidence that MCT oil increases mental performance in healthy adults. This can be taken daily and is considered another of those best memory supplements and accepted universally.

  1. Resveratrol

Resveratrol is found in red wine, grapes, and several kinds of berries that is sold as an excellent brain supplement to improve memory and provide protection from age-related mental decline.

However, some studies concluded that there is perhaps no real correlation between Resveratrol levels and any health markers. Buy it here.

  1. EGCG

One of the most vital compounds in green tea is EGCG (epigallocatechin gallate) which is especially protective against Alzheimer’s and Parkinson’s since it promotes new brain cell formation in the parts of the brain affected by these diseases and reduces risk of Alzheimer’s.

It also counters depression, increases the calming neurotransmitter GABA, and actually changes your brain wave patterns. However, some supplements result in poor absorption of EGCG.

  1. Caffeine

Caffeine is present in coffee and tea, and is added to energy drinks, think drinks, and many brain supplements to boost energy, memory, productivity, and focus. However, you should avoid caffeine if you suffer from anxiety.

Excessive levels of caffeine can cause significant anxiety symptoms. User this in moderation since it is fairly easy to get addicted.

  1. Nicotine

Isolated nicotine which is not derived from smoking tobacco is one of the best cognitive enhancers and more than 40 studies support the fact that nicotine improves memory, attention, accuracy, response time, and fine motor skills pretty safely.

Still, experts advise against this unless you see or talk to a health care professional.

  1. Lumonol

Although not a natural nootropic, this supplement has known to provide most benefits listed above by combining the right dosage of the best supplements mentioned above into a simple pill, made and shipped from the USA. We highly recommend it, buy it here.

 

Memory Supplements: Final Verdict

Memory loss is a rapidly growing concern and admittedly not every kind of supplement can boost your memory or address this concern effectively. However, top memory supplements are available as single ingredient supplements or as a blend of several substances.

Always make sure that you are using a supplement that contains ingredients proven to enhance memory and that you buy the product from a genuine and reputable source.

36 New Ways to Improve Your Memory Quickly

Modern medicine has disavowed theories that suggest that there is no way to improve your memory.

If you have ever wonder how to enhance memory, read the full article to understand what you can do to help yourself quickly.

Simply put, your brain is always growing and changing by producing new cells as long as you give it the nutrition it requires to perform its functions effectively, including how well it memorizes things.

Learn how to improve memory with these 36 ways to boost memory that will make your mind sharper and more alert than before. All techniques are supported by proper research and sufficient evidence is available to back these top tips to increase memory.

#1 Maintain a proper memory diet

The Mediterranean diet is perhaps one of the best diets to have. It has been proven to result in better memory and hamper the mental depreciation occurring in your brain.

MIND is an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay. In a MIND diet experiment, people who followed said diet exhibited reduced risk for Alzheimer’s by 53%. Moreover, a low carb or ketogenic diet (high in good fats and proteins) also shows promise for memory improvement.

Both diets stress on eating real food rather than processed food items, avoiding sugar and eating healthier fats. This is the similarity that stands out from both of the above fats that should be focused on.

#2 Eating specific “memory” foods

A healthy diet does pose numerous benefits to your mental and physical health but eating specific foods which are known to boost memory can maximize the boost in your memory and cognitive skills. Here is a small list of such foods:

  • avocado — monounsaturated fats, tyrosine
  • berries of all kinds — anthocyanins, resveratrol
  • coconut oil — medium chain triglycerides
  • cold-water, fatty fish — omega-3 essential fatty acids 
  • dark chocolate — flavonols, caffeine
  • eggs — choline, omega-3 essential fatty acids
  • fermented foods — probiotics
  • green leafy vegetables — vitamins C, K, and B complex, magnesium
  • olive oil — monounsaturated fats, vitamins E and K
  • sea vegetables — iodine, vitamin B12, inositol
  • turmeric — curcumin, turmerone – buy here.
  • walnuts — omega-3 essential fatty acids, monounsaturated fats, polyphenols

#3 Trans fats are your enemy

These fats are adulterated fats in processed foods that contribute to heart disease, stroke, diabetes, obesity, cancer, and several other diseases. These kinds of unhealthy fats harm the brain by causing inflammation, encouraging free radical damage and inhibiting production of omega-3 fatty acids.

Regular consumption of trans fats can boost the depression rate by as much as 50% as well. These fats have already been banned in lots of countries and the US will likely do the same. Try and clear your kitchen cabinets of any items that contain trans fats.

Processed vegetable oils like soy and canola oil contain up to 4.2% trans fats and even labels that read “0g trans fats” can be terribly misleading.

#4 Avoid sweet poison to improve your memory

White sugar is an enemy to your brain and memory which easily causes learning disorders, depression and greater mental decline in the brain. However, the average American consumes so much sugar that white sugar has also been termed sweet poison by studies.

High blood sugar levels lead to decreased activity in the hippocampus, the area in the brain which is most relevant to memory.

Sugar is also reported as a cause of Alzheimer’s or diabetes of the brain. However, this doesn’t mean that you turn a blind eye on everything else listed in the ingredients table on food items; high fructose corn syrup (HFCS) is a known alternative to white sugar that is just as hazardous. Cane sugar, raw sugar, honey, agave nectar, and fruit juice concentrate are some other alternate names for sugar.

#5 Stay away from Monosodium Glutamate (MSG)

MSG is a popular flavor additive added to processed foods. It breaks down in the body into formaldehyde and glutamate, a known excitotoxin that can over-stimulate brain cells to death.

People who are sensitive to MSG can also likely suffer from brain fog, mood swings, migraines, upset stomach, diarrhea, heart irregularities, and asthma.

If you ever find yourself in a supermarket or restaurant, stay away from canned soups, snack foods, ramen noodles, and veggie burgers which are soy products. Keep a bottle of the amino acid Taurine with you if your body reacts horribly to MSG.

#6 Water helps more than you think

Is there any better tonic than water? Your brain is 73% water and it takes only 2% dehydration to depreciate your memory, attention, and other cognitive skills.

Always keep a bottle of water with you wherever you go, especially if you are heading to the gym or for a physical workout. You can also download an app like Waterlogged or Daily Water to remind you to drink if you tend to forget to stay hydrated.

#7 Strategize your caffeine intake

This mind-altering drug is used by countless people to boost memory, focus and efficiency. However, it is addictive chemical and overdoses can lead to insomnia, agitation and anxiety.

Coffee and various teas contain antioxidants and flavonoids that protect your brain and increase mental vitality. Make sure you do not get caffeine from soda/pop or energy drinks which contain an unhealthy amount of sugar.

#8 Moderate your alcohol

Red wine might be the healthiest form of alcohol but not a lot of people know that it also contains Resveratrol, an antioxidant that is sold as an amazing memory supplement.

Drinking less protects your memory and decreases your risk of dementia or Alzheimer’s.

#9 Omega-3 supplements to the rescue

DHA (docosahexaenoic acid) is an omega-3 essential fatty acid that helps in the formation of the cerebral cortex which is the part of the brain responsible for memory, language, creativity, emotion and your attention span.

Research has proved that taking essential fatty acid supplements, especially those with DHA, supports brain health and cognitive skills.

Fish oil is a common source of DHA which boosts memory in young adults by 23%. Studies also show that over 70% people are deficient in DHA. Make sure you take the supplement responsibly!

#10 Boosting memory with a Multivitamin Supplement

Vitamins C, D, E, K and B complex in the diet all lead to memory enhancement. Minerals like magnesium, iron, iodine, and zinc help too. Simply taking a multivitamin supplement alone can boost your brain function easily.

Make sure the supplements you are using are of the highest quality and are genuine.

#11 Look for a Memory Supplement

When choosing a memory supplement, look for one that contains these renowned memory boosters:

  • acetyl-l-carnitine (ALC or ALCAR) (47)
  • alpha GPC (alpha-glycerophosphocholine) (48)
  • bacopa (Bacopa monnieri) (49)
  • citicoline (50)
  • curcumin (51, 52)
  • ginkgo (Ginkgo biloba) (53)
  • American ginseng (Panax quinquefolius) (54)
  • huperzine A (55)
  • magnesium threonate (56)
  • phosphatidylserine (57)
  • Arctic root (Rhodiola rosea) (58)
  • velvet bean (Mucuna pruriens) (59)
  • vinpocetine (60)

#12 Essential oils offer instant boost to improve your memory

These natural compounds extracted from plants can give you an instant memory boost. According to modern research, even simply sniffing rosemary essential oil can vastly improve memory, processing speed and alertness. Peppermint is another essential oil that can make you more attentive.

#13 Don’t use the GPS

If you travel on familiar or routine routes, your brain is less active because it recognizes the paths. However, on unfamiliar roads, your cortex and hippocampus is activated.

The use of GPS technology makes the brain lazy and reduces cognitive function and skills.

To counter this mental decline, put away your GPS and exercise navigation skills. Using your memory instead of relying on maps helps increase your memory capacity.

#14 Knowing a new language

Knowledge of a second language can greatly improve mental skills. Speaking a second language is one of the most effective ways to keep your mind sharp and people who know more than one language usually have a better memory.

As an exercise, you can Google “learn 100 core words” to learn 100 core words in numerous languages online. Learning even 3 words a day will help.

#15 Train the brain

The majority of brain training programs boast games targeted towards improving memory. If you already enjoy playing games online, trying a brain training program can also reap lots of mental benefits.

#16 Neurobics might help improve your memory

Neurobic activity is an exercise that is new, fun, and challenging and should engage as many senses as possible.

Try doing tasks with your non-dominant hand, wearing your watch upside down, folding laundry with your eyes closed, and even eating with chopsticks.

#17 Introduce yourself to music

Music engages both sides of the brain simultaneously and positively impacts memory, focus, attention, language skills, and physical coordination. Playing an instrument is better for mental development than passive listening.

#18 Practice meditation

Meditation is essentially pushups for the brain. This brain exercise has proven cognitive and mental health benefits including memory improvement, stress reduction, mood enhancement, increased focus and attention, better performance at work, and growth of the hippocampus.

Even meditating for simply 2 minutes regularly can be beneficial.

#19 Get a hobby

While chess does make your brain more alert and active, craft hobbies like sewing and woodworking are great brain exercises as well. These hobbies reduce the risk of brain fog, fast mental decline and depression.

If you don’t know how or what hobby to pick, just think about what you liked doing when you were a child and you should eventually come up with a list in your head (even simply thinking of this list might benefit your brain!)

#20 Art is more than just aesthetically pleasing

Drawing or painting something does wonders for your memory. It can even improve memory in Alzheimer’s patients up to 70%.

Even if you aren’t a great artist, you can try doodling, sketching something. Let your imagination free and embrace your inner artist!

#21 Learning is a never ending journey

When you stop learning, some parts of your brain start to atrophy while unused neural connections begin to disappear.

Try to recall something you’ve always wanted to learn and Google it. You are bound to chance on an article, blog or video that is fairly informative and captures your interest. To improve your memory always be seeking to learn new things, keep the brain muscle strong.

#22 Go on a stroll

There is a strong positive correlation between walking and thinking, as confirmed by science. While walking definitely rids your mind of unnecessary thoughts, it also helps build a sharper brain and focus.

Try going on 5-10 minute walks at least every day!

#23 Practice mind and body exercises

Exercises like yoga, tai chi, and qi gong offer a lot of advantages to your brain. All of these give your brain a real workout, improve memory and thinking.

If you have a foggy brain ever again, try doing a few minutes of yoga, tai chi or qi gong. More information about these is available at Yoga.com.

#24 Exercise outdoors

Outdoor exercises increase vitality, enthusiasm, pleasure, and self-esteem while lowering tension, depression, and fatigue. Walking in natural surroundings is much better for your memory and mood than walking in an urban area. Memory and attention span is reported to increase by 20% after an hour of interaction with nature. Gardening also helps you get vitamin N.

If you can’t get outside, gazing out a window or even looking at pictures of nature can help increase cognitive functions.

#25 8 hours of untroubled sleep

Sleep is essential for your brain to work properly during the day when you are more physically active. Not only does sleep boost your mental well-being but also helps your brain become sharper if you get a sufficient amount of quality sleep every day. If you are working out or are engaging in physical sports, the time to recover is even higher. If recovering, you need to sleep more to improve your cognition function and thus improve your memory.

At night, the brain collects memories, washes out toxic debris, and undergoes self-repair so insomnia or lack of quality sleep will impair your memory, creativity, judgment, and attention.

Improve your food choice, mitigate stress levels, and moderate your caffeine consumption for better sleep.

#26 Breathe properly

We usually breathe with our chest instead of our diaphragm. The latter maximizes your oxygen intake and mental function with diaphragmatic/belly breathing. Here is how to do this:

  • Sit comfortably or lie down.
  • Place one hand on your chest and one on your stomach.
  • Slowly exhale through your mouth.
  • Then slowly inhale through your nose, concentrating on keeping your chest still while also expanding your stomach.

#27 Improve your social interaction

Even ten minute talks with your friends can result in impressive memory improvement. Texting and Skyping does not offer the same cognitive rewards as face to face communication so opt for the latter whenever you get the chance.

#28 Stay away from Prescription and OTC Medications that cause memory loss

Anticholinergic drugs cause memory loss by blocking acetylcholine, the neurotransmitter of memory and learning. Additionally, OTC antihistamines, pain relievers, sleep aids also increase the risk for dementia.

#29 Stop smoking before it’s too late

Cigarettes are widely renowned for causing cancer. What a lot of people don’t know is that cigarettes create million of free radicals that kill brain cells.

If you find it hard to quit smoking, you might be low in the neurotransmitter dopamine.

#30 Start losing weight

Overweight or obese people have significantly less brain tissue and will more likely suffer from brain shrinkage and brain function loss.

Luckily, the best diets for weight loss are also the same for brain health.

#31 Start using abbreviations or acronyms

An acronym is basically a type of abbreviation that forms a word from the initial letters of other words. Sometimes they are an abbreviation that’s spoken as a word such as AARP (American Association of Retired Persons) or NATO (North Atlantic Treaty Organization). If you grew up in the US, you may have learned the acronym SHOME (“Show Me”) to remember the names of the Great Lakes.

It is recommended to create an acronym when you need to remember a list. For example, if you need to remember to buy milk, apples, carrots, and eggs at the grocery store, just remember “MACE.”

#32 Try using acrostics

An acrostic is a simple sequence of letters that helps you remember a series of facts in a specific order.

A popular acrostic is: “Mary’s Violet Eyes Made John Stay Up Nights Pining” for remembering the series of planets in the solar system.

Try using acrostics when you need to remember something in a particular order. If there isn’t a well-known acrostic for what you want to remember, you can always make up one of your own.

#33 Chunk information

Chunking is the process where you can break complex information into smaller, more memorable pieces. This is one of the chief reasons phone numbers, social security numbers, and zip codes are broken down into small groups of numbers.

If you need to pick up 10 items from the grocery store, it’s easier to remember that you need 4 items from frozen foods, 3 from produce, and 3 from the baking aisle than a list of simply 10 unrelated items to improve your memory.

#34 Power of visualization

To illustrate this method, let’s take a rather simple example of using your own home as the location to remember a grocery list.

In your mind’s “eye”, place the items you want to remember throughout your house, such as apples on the coffee table, carrots on the bed, and lettuce on your desk. Then, when you want to recall the items as you shop, visualize walking through your house. This is how you will start “seeing” the items on your shopping list.

Practice using this “mind palace technique” when you have to pick up a few items at the grocery store.

#35 Using reminders and alarms

Checklists are used widely by surgeons, pilots, and emergency workers. Taking notes helps too. Manually writing down stuff increases the likelihood that you’ll remember what you’ve written. Red ink also works better than blue or black ink. Mind mapping is a way to take notes that can help you learn and remember better as well. This technique is sometimes described as a tree with the main ideas represented as branches and topics of lesser importance represented as twigs.

Make a checklist for any tasks or chores that need to be completed regularly. Keep a notepad, sticky notes or paper with you to write stuff on for you to remember. TrackMyStack is a great way to organize your health, and many people use it as a health journal, sign up for the pro here to see how your life looks — graphed.

 

#36 Pay attention to things

This technique is simple. Why should you pay attention and how does this improve memory? If you don’t pay enough attention to something, the problem is that you didn’t process the moment properly in the first place. This is why it is silly to expect your brain to remember the details.

Clutter affects your brain’s ability to concentrate and process information while multitasking disrupts short-term memory.

Final Words on Improving Your Memory

A lot of people believe improving memory is not possible and that memory is simply a one-way street. However, this article has explained numerous ways you can improve your memory. To conclude, we can now establish that a healthy lifestyle is essential to good mental health and well-being and that memory is a skill that should always be improved via learning more.

If you follow some of the techniques in this guide, you’ll begin thinking faster and smarter in no time! To see a full list of memory enhancing supplements click here.

How To Increase Brain Power and Concentration

Increase Brain Power

Increase Your Brain Power & Improve Cognition Dramatically

Disclaimer: This is a post by Ash Sharman (A nootropic enthusiast, and thus are not the views of Track My Stack.)

When we talk about innovation and advancement, we cannot leave aside the cognitive enhancement advancements being made almost weekly. There has been a lot of research done on natural herbs for brain enhancement to increase focus, memory and concentration. The researchers are calling these wonderful cognitive enhancers nootropics.

A quick recap for those that don’t know. The word nootropics was coined in 1964 by Dr. Corneliu  E. Giurgea. He coined this term to refer to compounds that enhanced memory without negatively affecting the brain. Nootropics are supplements and functional foods made especially for improving  mental and cognitive abilities. They are believed to work by altering availability of the brain’s supply of neurotransmitters, hormones, enzymes and or oxygen among other things.

The Main Purpose of Nootropics

Nootropics help with many things such as cognition, motivation, focus, concentration and brain energy. Different brain functions are enhanced/improved based on which cognitive enhancer is taken. They kindle the growth of nerves and improve oxygen supply.

Increasing Brain Power with Nootropics

Nootropics is a great brainpower booster for many. Whether you are a student studying for a test or a business professional, these smart drug supplements will provide you the energy you want for charging your mental energy. They help improve sharpness of brain and equip you with the quality to think quicker and deeper. There have been many clinical trials done and are referenced on the supplement pages. Athletes, speakers, performers and executives of all kind rely on brain foods to enhance their mental energy, cognitive behaviour and IQ.

The most common  type of nootropics is known as racetams.  People who have consumed have reported of enhanced mental  energy and clarity in ability to think more clearly. Reading, writing and linguistic skills were upgraded.

The most frequently used racetams include to improve Intelligence:

  • Aniracetam –  Stronger than Piracetam and good for Input/Output (I/O) meaning it helps you remember and grasp ideas and concepts easily and recall things better while being an anxiolytic.
  • Oxiracetam – Used generally for memory improvements with a stimulating effect (I did not notice this…) but it’s suppose to be kick-in quickly for instant mind power support.
  • Noopept – Russian developed aid, claimed to be 1000x stronger then Piracetam. Helps with focus.
  • Piracetam – It’s water soluable supplement that helps in increasing motivation and focus. The most well researched and personally recommended. You can take up to 10g of this stuff without any worries, however we advise going up to 4.8g every other day or as needed, broken down into 2 settings.

You can look for Nootropics in foods like chocolate and green tea. It has been observed that phenethylamine and L-Theanine which are the natural chemicals in these food products are great brain foods. There is another article that was published here about foods that increase brain power. Keep in mind buying from reputable and trustworthy sources is key and as such I recommend visiting the Shop section of this site.

There are many other stacks that can help you increase your brain power, feel free to search our nootropic stack database for specific keywords to see what others are taking.

Supplement Products (Pre-Compiled Stacks)

Caffeine + Brain Octane Oil – The butter is usually added to this coffee to stave off hunger and loose weight, which is not the case here. However, one thing you can keep in mind is that — Your body uses a lot of energy to digest food, that blood flow, could be going towards your work, so it may make sense to add that butter (Grass fed ofcourse) to your morning Concentration Stack.

Adderall, Ritalin, Vyvanse – These are prescription drugs and are for people diagnosed with ADHD/ADD. These are ‘Medicinal’ amphetamines and provide a stimulant type feeling and are not generally considered ‘healthy’ and could be thought of as a bandaid fix to a bigger problem.

Alphabrain by Onnit – One formulation that is popular in market nowadays is Alpha Brain. It is a supplement whose ingredients are extracted naturally, and are not prepared synthetically. People who have used this formulation report  that these work very fast. If you want to become mentally sharp and increase awareness, you can use Alpha Brain. It also helps a user wake up early with more vitality and power.  It contains AC-11, a rainforest superb herb, Huperzia Serrata, Bacopa Monniera and Alpha GPC. These ingredients make Alpha Brain, a superb Nootropics for boosting brainpower and enhancing creativity, focus and concentration. However, you can construct your own Ingredient Matrix (or stack) based on your own needs (biology). Start with Alpha GPC.

You will find nootropics in  the market in various formulations. They come with only one ingredient or with a combination of many ingredients. Every  brain supplement will enhance brain activity and will work for improving one, two or many functions. When considering nootropics, you should refer to what others are taking, and build your stack 1 by 1 after careful testing. When in doubt, it is safer to go without a specific mineral you are unsure about.

Coming Up…You need to focus on Brain Exercises and Games that increase Brain Powder

Stay tuned for my follow up articles on increasing brain power via video games, such as Dual-N back, Exercises/Yoga that can slow down or possibly reverse any brain fog you may have and lastly Apps and software that can help manage and keep track of your progress or even accelerate your progress towards improving your concentration. If you are looking for a simple and basic way to track vitamin intake, sign up for a account on our site. Happy Quantifying!