How to boost your memory and concentration with 4 methods
Highlights:
- Memory, training and concentration – definitions
- What are the stages of processing the newly received information?
- Methods for better memory and concentration
Whether you’re a high school student, a college student, work with a large amount of information, or just want to improve your memorization and concentration skills, you need to take care of your mental activity. In this article, we’ll take an initial look at the difference between learning and memory, and the inextricable link between the two. We will explain the mechanism of processing new information and suggest 4 effective ways to better memory and concentration.
boost memory and concentration
Memory and learning
Memory and learning are essential to a person’s individuality. They allow us to preserve our uniqueness and use our past experiences in the future.
Memory
This is the process by which information from the environment and from our body is encoded, stored and reproduced in the human brain. It is characterized as the ability of the brain to retain for different periods of time the traces formed as a result of activation of the sensory systems.
Types of memory:
- Sensory memory – when we remember information for a short time, for example a few seconds. It is automatic and we cannot control it. There are different types such as iconic for images, echoic for sounds and haptic for touch.
- Short-term memory – we remember things in a time from a few seconds to about a minute. We can increase our memory capacity by dividing and remembering information into parts.
- Long-term memory – storing information for a long period of time, even for a lifetime.
Training
A process by which we gain knowledge about the world and change our behaviour. It depends largely on memory, since the knowledge we have acquired and stored in memory is the framework within which new knowledge is incorporated through associations and interactions.
Concentration
The ability of the mind to focus on a particular task, thought, or activity, reducing distractions and directing attention to a specific object or goal. It is the key to achieving effectiveness in learning, work, sports, or any other activity that requires full engagement and focus of overall attention.
boost memory and concentration
The processing of information
The process of information processing involves several main stages:
- Encoding: this is the process by which information received from the senses is registered and processed.
- Storage: once the information has been encoded, it is stored in short-term or long-term nemory for future use.
- Playback: the stored information is “recalled” and used in response to certain signals or questions (recalled when needed).
- Forgetting: losing some of the information stored in our memory.
Having introduced you to the meaning of the basic terms that are the subject of this article, we next introduce you to 4 techniques for improving your memory and concentration.
boost memory and concentration
A workout for the body and mind
Frequent exercise has a positive effect not only on the body, but also on mental activity and concentration for several reasons:
- Improve circulation: physical activity stimulates the heart muscle to work more efficiently, speeding up the heart rate and pumping more blood to tissues and organs, including the brain. This provides more oxygen and nutrients to the brain, which supports and improves its function.
- Reduce stress and anxiety: physical activity helps the brain release endorphins, which are natural hormones to relieve stress and improve mood. These substances act as natural analgesics and antidepressants. They reduce the sensation of pain and improve mood. The levels of stress hormones such as cortisol and adrenaline in the body are reduced accordingly. This reduces the physiological response to a moment of anxiety. Also, focusing on physical exercise makes the mind free from stressful thoughts and worries.
This break from stress greatly contributes to mental health and therefore better memory and concentration.
boost memory and concentration
Intake of beneficial substances for better memory and concentration
Proper nutrition is essential for improving memory and concentration by providing the necessary substances for the brain to function effectively. B vitamins, which are found in foods such as eggs, broccoli and legumes, play a key role in nervous system health, aiding memory and concentration.
Citicoline is an important substance for the synthesis of acetylcholine, which is responsible for cognitive functions such as memory and attention. It improves brain metabolism and the efficiency of brain processes. Omega-3 fatty acids, which can be found in fish, play a key role in brain health and support mental activity.
Caffeine, found in beverages such as coffee and green tea, improves alertness, concentration and cognitive function when consumed in moderation. Ginkgo biloba is known for its antioxidant and anti-inflammatory properties. It stimulates blood circulation in the brain and improves cognitive functions.
Selenium is another key mineral that plays an important role in optimal brain functioning and positively affects memory and concentration for a number of reasons. It helps fight free radicals in the body. These can damage cells in the brain and contribute to a decline in cognitive function. As an antioxidant, selenium can protect the brain from this type of damage and help maintain nervous system health. Selenium is also involved in the regulation of blood circulation. Good circulation in the brain is important for the optimal delivery of oxygen and nutrients needed for proper mental activity. It is also important for the health of the thyroid gland, which is involved in the regulation of neurotransmitters. Thyroid imbalances can lead to memory and concentration problems. Foods rich in selenium are: Brazil nuts, lentils, chicken, oats, celery.
Apart from incorporating the above-mentioned beneficial substances into our diet, we can also obtain them by taking quality supplements. Taking these supplements for improved memory and concentration will provide us with the optimal amount of “brain food” and therefore prevent the side effects of exceeding the daily dose of consumption.
Selenogin Super is just such a product with an innovative combination of brain-healthy substances (ginkgo biloba, selenium, B vitamins and citicoline) that support mental activity and nerve cell resilience. It improves blood circulation to the brain and thus enhances concentration and facilitates the performance of everyday thinking activities.
The regular intake of Selenogin Super, besides supporting memory and concentration, blood circulation to the brain, has a proven positive effect on tinnitus and combats oxidative stress.
boost memory and concentration
The role of good sleep and memory
Quality sleep plays a key role in maintaining and improving memory and concentration abilities.
Here are a few ways that good sleep affects memory:
- Memory consolidation – the transition of information from short-term to long-term memory. Adequate sleep is important for the consolidation process, as under the influence of different sleep phases, the brain processes and organizes the information acquired during the day. Thus, remembering and retaining new information for a longer period of time is improved.
- Strengthening neural connections: adequate sleep helps to strengthen neural connections, which contributes to learning processes and the retention of new knowledge and skills.
- Improving cognitive function: good sleep improves our abilities such as attention, concentration, problem solving and creativity.
There is a close relationship between quality sleep and memory for optimal brain functioning and retention of new information.
boost memory and concentration
Techniques for effective memorisation
Making associations: linking new information to familiar facts or situations can make it easier to remember. Using associative pictures or expressions can also be helpful.
Use of technology: using different apps and websites that offer interactive methods and tests can be useful to improve memorization and concentration.
Active learning: engaging in discussions, exercises, reflection and problem solving can help to better retain material as engaging with the task activates different parts of the brain.
Time management: setting up a learning and time management programme can help ensure sufficient time to learn and practice skills. For example, you could try the popular Pomodoro method. This is a technique that helps learners improve their concentration and productivity by alternating periods of study and rest. This method will help you concentrate on your task for a set amount of time (for example, 25 minutes) and then you need to distract yourself with a short break (5 minutes).
These are just some of the learning methods that can be effective in improving information retention and concentration. It is important to experiment and find that method or combination of methods that works best for you. Choosing an appropriate learning method can vary depending on each person’s preferences, time, and individual needs.
boost memory and concentration
In conclusion:
To enjoy a helpful memory and good concentration, it is important to take care of brain health.
This can be done by starting to eat healthier, exercising actively, alternating periods of mental work and rest and also including the intake of supplements for memory and concentration. Reliable and proven supplements like Selenogin Super are designed specifically to stimulate and improve our mental activity, focus and ability to concentrate.
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FAQ:
How and how many tablets per day to take Selenogin Super?
- The recommended adult dose is 1-2 capsules per day after meals.
How much time should be spent on physical activity to achieve the positive effects on mental performance and concentration?
- An average of 30 to 60 minutes a day, at least five days a week, is generally recommended for this purpose. This can include different types of exercise such as walking, running, cycling, swimming or gym activities. It is important to choose a type of activity that you enjoy and that you can perform regularly to keep you motivated. Even short periods of physical activity, such as taking short breaks for a walk, can have a positive effect on brain activity and concentration.
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Sources:
https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art- 20046518
https://www.sjsm.org/2023/03/study-techniques-for-medical-students
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