Внимание и память улучшить: новые данные о самых полезных и вредных способах

Встряхнуть мозг. Простой способ улучшить концентрацию и память | Здоровая жизнь | Здоровье

Хорошо все помнить, ясно мыслить и уметь вовремя снижать напряжение от концентрации — важные умения для современного человека. При этом именно на эти аспекты здоровья многие жалуются: то память подводит, то сосредоточиться сложно. Привести себя в чувство и разгрузить мозг, чтобы он был способен лучше перерабатывать информацию, поможет простой метод: пальчиковая гимнастика.

Родом из детства

Название «пальчиковая гимнастика» знают многие. Особенно те, у кого есть дети. Все педиатры в голос в определенные периоды времени рекомендуют родителям использовать такую зарядку, чтобы развивать у детей мышление, логику и речь. И родители с удовольствием занимаются с малышами различными вариантами игр типа «Сорока кашку варила». Все это показывает удивительные результаты: дети развиваются лучше, умеют думать и хорошо разговаривают.

На этом обычно все и заканчивается. Когда ребенок подрастает, гимнастику забрасывают. На самом же деле пальчиковая гимнастика — отличный вариант для развития мыслительных способностей. И не только для детей: взрослым ее тоже стоит практиковать. «От развития мелкой моторики во многом зависят интеллектуальные способности и память, поскольку мозг очень чувствителен к любым пальчиковым упражнениям. У взрослых людей, в том числе старшего возраста, функции мышления, памяти, речи напрямую зависят от движения рук. Можно сказать, что те, кто вяжет, вышивает или занимается мелкой ручной работой, сохраняют „ясную голову“. Именно поэтому для взрослых не меньше, чем для детей, важна пальчиковая гимнастика. Мозг очень чувствителен к активности пальцев», — отмечает и. о. заведующего отделением лечебной физкультуры клинико-диагностического центра «Мединцентр» (филиал ГлавУпДК при МИД России), врач по лечебной физкультуре и спортивной медицине высшей категории Лариса Сорокина.

Помощь мозгу

Упражнения пальчиковой гимнастики просты, но при этом позволяют буквально реанимировать мозг довольно быстро. С их помощью можно синхронизировать оба полушария, развить координацию, мелкую моторику и внимание. «На физиологическом уровне роль пальчиковых упражнений заключается в синхронизации работы правого и левого полушарий мозга, что способствует памяти и внимательности. С возрастом происходит ослабление функций мозга, поэтому людям старшего поколения особенно необходимо тренировать мелкую моторику, разрабатывать суставы, возвращать ловкость рукам», — говорит Лариса Сорокина.

Главным плюсом такого рода занятий является простота их выполнения. «Время занятий пальчиковой гимнастикой не особо принципиально, она отнимет не более 5 минут. Ее можно делать утром в качестве зарядки, днем во время перерыва или вечером перед сном. Любые упражнения будут эффективны только при регулярных занятиях», — отмечает спортивный врач. При этом, как отмечают специалисты, эти пять минут заряжают человека бодростью и интеллектуальным тонусом минут на 40 сразу. И главный бонус — никаких негативных последствий от такой гимнастики не будет.

Эффективность столь простого метода объясняется на биологическом уровне: большая часть мозга управляет именно мелкой моторикой. Разного рода сложные задачи, с которыми приходится сталкиваться человеку каждый день, способны перегрузить мозг очень сильно. При этом возникает ситуация, когда нарушается отток крови от мозга к мышцам. Если же заниматься пальчиковой гимнастикой, из-за сосредоточенности на процессе усиливаются глубина дыхания и приток крови.

Гимнастику также называют способом переключиться с задачи на задачу: такие рекомендации специалисты дают регулярно, чтобы человек не перегорел и не перекипел. И поработать с руками будет гораздо продуктивнее, чем просто 10 минут просидеть в телефоне или посидеть бесцельно на диване. В момент занятий помните и о том, что в этот период у вас активно формируются новые нейронные связи.

Простые упражнения

Пальчиковая гимнастика имеет в своем составе немало упражнений. Они помогают размять кисти при активной работе за компьютером. Также такой вариант подойдет, если надо много писать от руки. В обеих ситуациях велик риск получения синдрома запястного канала — неврологической патологии, которая приводит к болям и онемению пальцев. Отличным решением такой вид упражнений становится и для тех, кто вынужден сидеть по 8 часов.

Одно из упражнений, которые можно успешно применять дома, называется «Кольца» и выглядит следующим образом: надо поочередно соединять подушечку каждого пальца с большим, чтобы образовывалось колечко. Сначала выполняйте упражнение на правой руке, затем на левой.

Еще один вариант — «Кулак — ребро — ладонь». Надо поочередно выполнить три положения на плоскости стола: сначала кулак, затем ребро, потом — прямая ладонь. Делать сначала одной рукой, затем второй, после синхронно.

Можно попробовать на руках поиграть в крестики и нолики. Для этого надо зацепить средний палец за указательный — получится крестик. Затем соединить подушечки большого и указательного — это будет нолик. Движения следует чередовать.

Стоит поэкспериментировать и с зеркальным рисованием: на двух листах одновременно рисовать зеркально одинаковые фигуры.

Отличный вариант — «Рыбка». Для выполнения надо сложить руки ладонями вместе, а затем водить ими в стороны, не отрывая друг от друга, имитируя плавание.

90000 Power, Concentration, Retention, and Focus 90001 90002 Our memories are an integral part of who we are, but as we age our memory declines. For many older adults, the decline becomes so serious that they’re no longer able to live independently, which is one of the biggest fears adults have as they age. 90003 90002 The good news is that scientists have been learning more about our brain’s amazing capacity to change and grow new neural connections each day, even in old age. This concept is known as neuroplasticity.Through research on neuroplasticity, scientists have discovered that our memory capacity is not fixed, but rather malleable like plastic. 90003 90002 To take full advantage of neuroplasticity, you’ll need to exercise your brain and take care of your body. These 25 tips and tricks are some of the most effective methods for improving memory. 90003 90008 1. Learn something new 90009 90002 Memory strength is just like muscular strength. The more you use it, the stronger it gets. But you can not lift the same size weight every day and expect to get stronger.You’ll need to keep your brain constantly challenged. Learning a new skill is an excellent way to strengthen your brain’s memory capacity. 90003 90002 There are many activities to choose from, but most importantly, you’ll need to find something that forces you out of your comfort zone and commands your full attention. 90003 90002 Here are some examples: 90003 90016 90017 learn a new instrument 90018 90017 make pottery 90018 90017 play mind games, like Sudoku or chess 90018 90017 learn a new type of dance, like the tango 90018 90017 learn a new language 90018 90027 90002 Research from 2007 showed that speaking more than one language can delay the onset of memory problems in people with dementia.90003 90008 2. Repeat and retrieve 90009 90002 Any time you learn a new piece of information, you’re more likely to mentally record that information if it’s repeated. 90003 90002 Repetition reinforces the connections we create between neurons. Repeat what you hear out loud. Try using it in a sentence. Write it down and read it aloud. 90003 90002 But the work does not stop there. Research shows that simple repetition is an ineffective learning tool if used on its own. You’ll need to sit back down later and actively try to retrieve the information without looking at where you wrote it down.Testing yourself to retrieve the information is better than repeated studying. Practicing retrieval creates more long-term and meaningful learning experiences. 90003 90008 3. Try acronyms, abbreviations, and mnemonics 90009 90002 Mnemonic devices can be in the form of acronyms, abbreviations, songs, or rhymes. 90003 90002 Mnemonics have been tested since the 1960s as an effective strategy for students. You’ve probably been taught a few mnemonic devices for remembering long lists. For example, the colors of the spectrum can be remembered with the name ROY G.BIV (Red, Orange, Yellow, Green, Blue, Indigo, Violet). 90003 90008 4. «Group» or «chunk» information 90009 90002 Grouping or chunking refers to the process of dividing newly learned information into chunks to produce fewer, larger chunks of information. For example, you may have noticed that it’s much easier to remember a phone number if the 10 digits are grouped into three separate chunks (e.g. 555-637-8299) rather than one long number (5556378299). 90003 90008 5. Construct a «mind palace» 90009 90002 The mind palace technique is often used by memory champions.In this ancient technique, you create a visual and complex place to store a set of memories. 90003 90002 For more instructions on how to create memory palaces, watch 2006 U.S. Memory Champion Joshua Foer’s TED talk. 90003 90008 6. Use all of your senses 90009 90002 Another tactic of memory connoisseurs is that they do not just rely on one sense to help retain information. Instead, they relate information to other senses, like colors, tastes, and smells. 90003 90008 7. Do not turn to google right away 90009 90002 Modern technology has its place, but unfortunately has made us «mentally lazy.»Before you reach for your phone to ask Siri or Google, make a solid attempt to retrieve the information with your mind. This process helps reinforce the neural pathways in your brain. 90003 90008 8. Lose the GPS 90009 90002 Another common mistake is relying on the GPS every time you drive. Researchers found in 2013 that relying on response techniques — such as GPS — for navigation, shrinks a part of our brain called the hippocampus, which is responsible for spatial memory and moving information from short-term to long-term memory.Poor hippocampus health is associated with dementia and memory decline. 90003 90002 Unless you’re totally lost, try to get to your destination using your brain instead of just following the instructions on your GPS. Perhaps use GPS to get there, but use your brain to get back home. Your brain will thank you for the extra challenge. 90003 90008 9. Keep yourself busy 90009 90002 A busy schedule can maintain your brain’s episodic memory. One study linked busy schedules to better cognitive function.This study, however, was limited by self-reporting. 90003 90008 10. Stay organized 90009 90002 An organized person has an easier time remembering. Checklists are one good tool for organization. Manually writing down your checklist (instead of doing it electronically) also increases the likelihood that you’ll remember what you’ve written down. 90003 90008 11. Sleep on a regular schedule 90009 90002 Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine on the weekends.This can greatly improve sleep quality. 90003 90008 12. Avoid bright screens before bed 90009 90002 The blue light emitted by cell phone, TV, and computer screens inhibits the production of melatonin, a hormone that controls your sleep-wake cycle (circadian rhythm). A poorly regulated sleep cycle can really take a toll on sleep quality. 90003 90002 Without enough sleep and rest, the neurons in our brain become overworked. They can no longer coordinate information, making it more difficult to access memories.Roughly an hour before bedtime, turn off your devices and allow your brain to unwind. 90003 90008 13. Eat more of these foods: 90009 90002 Diets such as the Mediterranean diet, DASH (dietary approaches to stop hypertension), and the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay) have a few things in common. This includes their ability to improve memory and reduce the risk of Parkinson’s and Alzheimer’s disease. 90003 90002 These diets focus on eating: 90003 90016 90017 plant-based foods, especially green, leafy vegetables and berries 90018 90017 whole grains 90018 90017 legumes 90018 90017 nuts 90018 90017 chicken or turkey 90018 90017 olive oil or coconut oil 90018 90017 herbs and spices 90018 90017 fatty fish, such as salmon and sardines 90018 90017 red wine, in moderation 90018 90027 90002 Fatty fish are a rich source of omega-3 fatty acids.Omega-3s play an important role in building brain and nerve cells. They’re essential for learning and memory and have been shown to delay cognitive decline. 90003 90008 14. Eat less of these foods: 90009 90002 Proponents of the Mediterranean and MIND diets say to avoid the following foods: 90003 90016 90017 sugar 90018 90017 processed foods 90018 90017 butter 90018 90017 red meat 90018 90017 fried foods 90018 90017 salt 90018 90017 cheese 90018 90027 90002 Sugar and fat has been linked to impaired memory.A recent study in humans found that a diet high in fats and sugars — common in a Western diet — impairs hippocampal memory. However, the study relied on questionnaires and surveys, which may not be as accurate. 90003 90008 15. Avoid certain medications 90009 90002 While you should still take your medications prescribed by your doctor, remember to follow your doctor’s instructions for dietary and lifestyle changes too. 90003 90002 Some prescriptions, like statins for high cholesterol, have been associated with memory loss and «brain fog.»Losing weight and eating healthier may also play a role in treating high cholesterol. 90003 90002 Other medications that might affect memory include: 90003 90016 90017 antidepressants 90018 90017 antianxiety medications 90018 90017 hypertension drugs 90018 90017 sleeping aids 90018 90017 metformin 90018 90027 90002 Talk to your doctor about how to manage your medical conditions so you do not have to rely on a prescription forever. If you’re worried about how a medication may affect your memory, talk to your doctor about your options.90003 90008 16. Get physical 90009 90002 Exercising has been shown to have cognitive benefits. It improves oxygen and nutrient delivery to the body, and helps to create new cells in the brain which are essential for memory storage. Exercise especially increases the number of cells in the hippocampus. 90003 90002 There’s no need for the exercise to be strenuous. Walking, for example, is a great choice. 90003 90008 17. Manage stress 90009 90002 When you’re stressed, your body releases stress hormones like cortisol.Cortisol has been shown to greatly impair the brain’s memory process, especially our ability to retrieve long-term memories. Stress and depression have even been shown in animal studies to shrink the brain. 90003 90002 Check out this article for 16 easy ways to reduce stress and anxiety. 90003 90008 18. Socialize 90009 90002 Humans are social creatures. Research shows that a strong support system is vital to our emotional and brain health. One study from 2007 found that people with very active social lives had the slowest memory decline.Just 10 minutes of talking to another person was shown to improve memory. 90003 90008 19. Drink water 90009 90002 Your brain is made mostly of water. Water acts as a shock absorber for the brain and spinal cord. It helps our brain cells use nutrients. So just a small amount of dehydration can have disastrous effects. Mild dehydration has been shown to cause brain shrinkage and memory impairment. 90003 90002 Aim for at least eight to ten glasses per day, or more if you’re very active. 90003 90008 20.Drink coffee 90009 90002 Caffeine has actually been shown to enhance memory and reduce risk of Parkinson’s and Alzheimer’s disease. 90003 90002 But this one comes with a caveat. Having too much caffeine, or consuming it later in the day, can have the opposite effect as it can impair sleep in sensitive individuals. 90003 90008 21. Do not binge drink 90009 90002 It’s true that moderate consumption of alcohol may have a positive effect on memory, but keep in mind that moderate means just one drink for women and two for men each day.90003 90002 Drinking more than that can have a negative effect on your ability to retain information as well as your sleep. 90003 90008 22. Meditate 90009 90002 There’s mounting evidence for the health benefits of meditation. Studies show that meditation helps improve several cognitive functions, like focus, concentration, memory, and learning. Meditation may actually rewire the brain and encourage more connections between brain cells. There are several ways to meditate — find out which one is right for you.90003 90008 23. Enjoy nature 90009 90002 Getting out into nature is incredibly important for our emotional and physical health. Enjoying nature can even be considered a form of meditation. One 2008 study found that a walk in a park improved memory and attention compared to walking in a city. 90003 90002 Likewise, daily gardening lowers your risk of dementia by 36 percent, according to one 2006 study. 90003 90008 24. Practice yoga 90009 90002 One study from 2012 found that a mere 20 minutes of yoga significantly improved participants ‘speed and accuracy on memory tests.Participants performed significantly better on the tests after yoga compared to aerobic exercise. The study, however, was limited by its narrow sample size of just 30 young, female students. 90003 90002 Yoga also emphasizes breathing from the diaphragm, which helps maximize our oxygen intake, thus improving mental function. 90003 90008 25. Shed the extra weight 90009 90002 People with more fatty tissue tend to have less water than people with less fatty tissue. Overweight people also have less brain tissue.The more overweight you are, the more your brain is likely to shrink and affect your memory. 90003 90002 Follow this guide for tips on losing weight naturally. 90003 90008 The bottom line 90009 90002 Our memory is a skill, and just like other skills, it can be improved with practice and healthy overall habits. You can start small. For example, pick a new challenging activity to learn, incorporate a few minutes of exercise into your day, maintain a sleep schedule, and eat a few more green vegetables, fish, and nuts.90003 90002 The next time you have to study for an exam, try one of the techniques suggested by memory champions, like chunking, mind palaces, or retrieval. 90003 90002 Talk to your doctor if you notice that you’re making many more mistakes than usual or have trouble completing simple daily tasks, like cooking or cleaning. 90003.90000 14 Natural Ways to Improve Your Memory 90001 90002 Everyone has moments of forgetfulness from time to time, especially when life gets busy. 90003 90002 While this can be a completely normal occurrence, having a poor memory can be frustrating. 90003 90002 Genetics plays a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too. 90003 90002 Here are 14 evidence-based ways to improve your memory naturally.90003 90002 Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline. 90003 90002 Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of ​​the brain that stores short-term memory (1, 2). 90003 90002 For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar (2).90003 90002 Cutting back on sugar not only helps your memory but also improves your overall health. 90003 90018 90019 Summary 90020 Research has shown that people who regularly consume lots of added sugar may have poorer memories and lower brain volumes than those who consume less sugar. 90021 90002 Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 90003 90002 These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline (3, 4).90003 90002 Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people. 90003 90002 One study of 36 older adults with mild cognitive impairment found that short-term and working memory scores improved significantly after they took concentrated fish oil supplements for 12 months (5). 90003 90002 Another recent review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6).90003 90002 Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7). 90003 90018 90019 Summary 90020 Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term, working and episodic memory, especially in older people. 90021 90002 The practice of meditation may positively affect your health in many ways. 90003 90002 It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory (8).90003 90002 In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (9). 90003 90002 As you age, gray matter declines, which negatively impacts memory and cognition (10). 90003 90002 Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly (11). 90003 90002 For example, one study demonstrated that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation (12).90003 90002 Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space. 90003 90018 90019 Summary 90020 Meditation is not just good for your body — it’s also good for your brain. Research suggests meditation may increase gray matter in the brain and improve spatial working memory. 90021 90002 Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition. 90003 90002 Several studies have established obesity as a risk factor for cognitive decline.90003 90002 Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory (13). 90003 90002 Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain (14). 90003 90002 A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests (15). 90003 90002 Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function (16).90003 90018 90019 Summary 90020 Obesity is a risk factor for cognitive decline. Maintaining a body mass index within the normal range may help you avoid a host of issues associated with obesity, including a poorer memory. 90021 90002 Lack of proper sleep has been associated with poor memory for quite some time. 90003 90002 Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories. 90003 90002 Research shows that if you are sleep deprived, you could be negatively impacting your memory.90003 90002 For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14. 90003 90002 One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing. 90003 90002 The group that slept between training and testing performed 20% better on the memory tests (17). 90003 90002 Another study found that nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests compared to nurses working the day shift (17).90003 90002 Health experts recommend adults get between seven and nine hours of sleep each night for optimal health (18). 90003 90018 90019 Summary 90020 Studies have consistently associated sufficient sleep with better memory performance. Sleep helps consolidate memories. You’re also likely to perform better on memory tests if you’re well rested than if you’re sleep deprived. 90021 90002 Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.90003 90002 Mindfulness is used in meditation, but the two are not one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation. 90003 90002 Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory. 90003 90002 One study of 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared to students who did not receive mindfulness training (19).90003 90002 Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being (20). 90003 90002 Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing and gently resetting your attention when your mind wanders. 90003 90018 90019 Summary 90020 Practicing mindfulness techniques has been associated with increased memory performance. Mindfulness is also linked to reduced age-related cognitive decline.90021 90002 Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory. 90003 90002 Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits. 90003 90002 A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared to students who never binge drank (21).90003 90002 Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22). 90003 90002 While having a drink or two now and then is perfectly healthy, avoiding excessive alcohol intake is a smart way to protect your memory. 90003 90018 90019 Summary 90020 Alcohol has neurotoxic effects on the brain, including reducing memory performance. Occasional moderate drinking is not an issue, but binge drinking can damage your hippocampus, a key area of ​​your brain associated with memory.90021 90002 Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory. 90003 90002 Crosswords, word-recall games, Tetris and even mobile apps dedicated to memory training are excellent ways to strengthen memory. 90003 90002 A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for eight hours over a four-week period improved performance in memory tests (23). 90003 90002 Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least five days a week, their short-term memory, working memory, concentration and problem-solving improved significantly compared to a control group ( 24).90003 90002 Plus, brain-training games have been shown to help reduce the risk of dementia in older adults (25). 90003 90018 90019 Summary 90020 Games that challenge your brain may help you strengthen your memory and may even reduce the risk of dementia. 90021 90002 Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice and white bread may be damaging to your memory. 90003 90002 These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels (26).90003 90002 Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline and reduced cognitive function (27). 90003 90002 One study of 317 healthy children found that those who consumed more processed carbs like white rice, noodles and fast food had reduced cognitive capacity, including poorer short-term and working memory (28). 90003 90002 Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (29).90003 90018 90019 Summary 90020 Like added sugar, refined carbohydrates lead to a spike in blood sugar levels, which can damage your brain over time. Diets high in refined carbs have been associated with dementia, cognitive decline and reduced brain function. 90021 90002 Vitamin D is an important nutrient that plays many vital roles in the body. 90003 90002 Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function. 90003 90002 A study that followed 318 older adults for five years found that those who had blood levels of vitamin D less than 20 nanograms per ml lost their memory and other cognitive abilities faster than those with normal vitamin D levels (30).90003 90002 Low levels of vitamin D have also been linked to a greater risk of developing dementia (31). 90003 90002 Vitamin-D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement. 90003 90018 90019 Summary 90020 Vitamin-D deficiency is very common, especially in colder climates, and has been associated with age-related cognitive decline and dementia. If you think you might have low levels of vitamin D, ask your doctor for a blood test.90021 90002 Exercise is important for overall physical and mental health. 90003 90002 Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults. 90003 90002 For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages (32). 90003 90002 Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health (33).90003 90002 Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life (34). 90003 90018 90019 Summary 90020 Exercise brings incredible benefits for your whole body, including your brain. Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups. 90021 90002 Consuming a diet rich in anti-inflammatory foods may help improve your memory. 90003 90002 Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals.You can consume antioxidants in foods like fruits, vegetables and teas. 90003 90002 A recent review of nine studies with more than 31,000 people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods (35). 90003 90002 Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss. 90003 90002 One study of more than 16,000 women demonstrated that those who consumed the most blueberries and strawberries had slower rates of cognitive decline and memory loss than women who ate fewer berries (36).90003 90018 90019 Summary 90020 Anti-inflammatory foods are great for your brain, especially berries and other foods that are high in antioxidants. To incorporate more anti-inflammatory foods into your diet, you can not go wrong by consuming a variety of fruits and vegetables. 90021 90002 Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols. 90003 90002 It is a potent antioxidant and exerts powerful anti-inflammatory effects in the body.90003 90002 Multiple animal studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques. These accumulate on neurons and cause cell and tissue death, leading to memory loss (37). 90003 90002 In fact, amyloid plaque buildup may play a role in the progression of Alzheimer’s disease (38). 90003 90002 Though more human studies are needed on the effects of curcumin on memory, animal studies suggest it may be effective at boosting memory and preventing cognitive decline (39, 40).90003 90018 90019 Summary 90020 Curcumin is a potent antioxidant. Animal studies have shown it reduces inflammation and amyloid plaques in the brain. However, more research in humans is needed. 90021 90002 Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain. 90003 90002 They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.90003 90002 A study of 30 healthy people found that those who consumed dark chocolate containing 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids (41). 90003 90002 To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids. 90003 90018 90019 Summary 90020 Cocoa is high in antioxidants that may help improve memory performance.Make sure to choose dark chocolate with 70% cacao or higher so you get a concentrated dose of antioxidants. 90021 90002 There are many fun, simple and even delicious ways to improve your memory. 90003 90002 Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques. 90003 90002 Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.90003.90000 How to Improve Concentration and Memory? 90001 90002 Attention-or concentration- and memory are two critical mental skills and are directly related. 90003 In fact, many memory complaints have nothing to do with the actual ability to remember things. 90004 They come from a failure to focus properly on the task at hand. 90005 90006
90002 Take the example of not remembering where you parked your car after shopping at the mall … It is likely that you did not pay much attention to where you parked the car in the first place, thus leaving your brain with few opportunities to register any information that could be recalled later to help you find your car.The same reasoning goes for not remembering where we put our glasses! 90006
90002 Many of our actions are performed automatically. By opposition, focusing attention is effortful. As you know, with age the brain needs more time to process information. Along with speed of processing, other brain functions decline. A crucial one is the ability to focus and ignore distraction. 90006
90002 As we age it thus get harder and harder to pay attention. But focusing our attention on the task at hand is key for better memory performance.What can we do then to improve concentration and memory? 90006
90002 One general solution is to keep the brain healthy. This can be done by adhering to the main pillars of brain health and maintenance: balanced diet, physical exercise, cognitive stimulation, stress management, and social engagement. 90006
90002 90016 How to improve concentration 90017 90006
90019
90020 Focus on the task at hand: If talking with someone: ask questions; if reading a book or a report: ask yourself how you would summarize what you just read to a friend or to your boss.90021
90022
90019
90020 In general, avoid and / or eliminate distractions. Tune out everything else. The harder the task, the more important it is to tune out distractions. 90021
90022
90019
90020 Do not try to double-task, this will increase your errors and divide your attention. Attention is limited. When you try to do several things at once, you necessarily have to divide your attention and thus concentrate less on each individual tasks. 90029 90021
90022
90019
90020 Use meditation.Several studies have shown that meditation can be a good brain training tool that affects especially attentional / concentration skills. 90021
90022
90002 90016 How to improve memory 90017 90006
90019
90020 Pay attention and concentrate! (See above) 90021
90022
90019
90020 Relate to the information you are learning. The more personal the information becomes, the easier it is to remember it. Ask yourself how it makes you feel. Ask yourself where else you have heard this.Ask yourself whether there is something in your personal life related to this piece of information. 90021
90022
90019
90020 Repeat the information: Come back to it more than one time. This has been found in tons of studies: repeated information is easier to recall. Spaced retrieval (a method with which a person is cued to recall a piece of information at different intervals) is one of the rare methods that show some results with Alzheimer’s patients. 90021
90022
90019
90020 Elaborate on the information: think about it.Things that are concrete and have a clear meaning are easier to remember than abstract and vague ones. Trying to attach meaning to the information you are trying to memorize will make it easier to recall later. Your brain will have more cues to look for. For instance, try to picture the information in your head. Pictures are much easier to memorize than words. To remember figures and percentages it is much easier to picture these in a graph for instance. Relate the information to something you know already.90021
90022
90002 Keep reading … 90006
.90000 13 Mind-Blowing Tips to Increase Concentration Power in Kids 90001
90002 «Can not you just stop fidgeting and finish your homework?» 90003
90002 I’m sure we’ve all asked our children this at least a few dozen times while they’re studying. I know I have! 90003
90002 As a mother of a vibrant, fun-loving, talkative eight-year-old girl, it is often a challenge for me to get her to sit in one place, teach her how to focus on her homework and finish it without getting too distracted. 90003
90002 And yes, I say «too distracted» because children are naturally energetic and exuberant and we can not expect them to focus completely and not get distracted at all! 90003
90002 But, having said that, it IS possible to help a child focus on a task and increase concentration skills for a longer period of time.90003
90002 90013 RELATED: The secret formula to make your child study and do homework 90014 90003
90002 Before we head there, here are a couple of things you need to understand … 90003
90002 Children are naturally curious with unmatchable energy … 90003
90002 And the main reason they face these concentration issues is that they are wired differently. 90003

90002 When the task they’re given is not fun, they get bored and quickly shift their attention to something more interesting — unlike us adults where we complete tasks whether we like it or not! 90003
90002 So first let’s understand what the signs are of low concentration in children: 90003
90026
90027 Lack of interest 90028
90027 Inability to sit still and maintain a train of thought 90028
90027 Easily distracted 90028
90027 Appears to be daydreaming 90028
90027 Difficulty following instructions 90028
90027 Inability to keep things organised 90028
90039
90002 Here’s 90013 Vidya Ragu 90014, psychologist, learning & development specialist, talk about how to improve a child’s concentration, attention span and focus, and how to deal with concentration problems in children.90003
90002 90045 90046 90003
90002 Having said that, here are some of the best ways to help improve your child’s concentration quickly and easily. Take a look at techniques on how to improve concentration in kids! 90003
90050 13 Techniques To Improve & Increase Concentration Power & Focus In Children 90051
90052 90013 1. Play focus games & exercises to build attention 90014 90055
90002 Since children learn more by playing, it is always a good idea to try and make their activities a little more fun.90003
90002 Keep away gadgets, tablets and computers and allow children to play with regular toys, activities that improve attention and concentration, and concentration exercises. 90003
90002 Studies have shown that gadgets actually reduce attention span and memory power of children so they should be used sparingly or not at all. 90003
90062 90013 Take a look at these powerful concentration games and activities for kids: 90014 90065
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90062 90013 Thinking games 90014 90065
90002 You can train and strengthen a child’s ability to concentrate and focus by playing concentration games that require thinking, planning and the use of memory.Crossword puzzles, jigsaw puzzles and card games such as ‘Memory’ and ‘Uno’ actually improve attention for words, numbers and pictures, while picture puzzles-in which your younger child has to look for things that are ‘wrong’ in the picture or look for hard-to-find objects-also improve attention and increase concentration. 90003 90028
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90002 90013 PRO TIP: 90014 Try an activity box like Flintobox! Flintobox delivers hands-on activities that are creative and challenging about various concepts on world culture, art, math and science! It strengthens a child’s brain development and fosters holistic skill growth! Click here for more details> 90083 90083 90003
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90062 90013 Sequencing 90014 90065
90002 The link between sequencing and concentration is a strong one.Following recipes, setting the table and putting things in alphabetical order are great activities for kids who have concentration difficulties. 90003 90028
90027
90062 90013 Just sit 90014 90065
90002 This game involves challenging your child to sit in a chair without moving or fidgeting to see how long he can do it. Another concentration improvement game in this category is ‘Statue!’ Through repeated play, the child’s brain is ‘exercised’ and challenged, which strengthens mind-body connections and improves focus.90003 90028
90027
90062 90013 Spot the difference 90014 90065
90002 These help in making your child concentrate for long and helps to improve focus as your child looks into the details. You can choose puzzle boards that are right for your child’s age! And hey, you can join your child for the game too! 90003 90028
90027
90062 90013 Tongue Twisters 90014 90065
90002 Betty bought a butter ?! Oops! Your child needs a lot of focussing to get this right! Surf the internet for tongue twisters of varying levels of difficulty to give your child a good concentration workout.90003 90028
90027
90062 90013 What’s missing? 90014 90065
90002 Read a sequence of numbers, alphabets or words from their favourite rhyme — but here’s the catch — skip a number / alphabet / word in the process. Your little detective needs to focus closely to spot the missing item! Another option is to make them count backwards or narrate a story in reverse (based on their age group) 90003 90028
90027
90062 90013 Memory game 90014 90065
90002 Pick a theme, and you and your child take turns to add to a sequence of items in that theme.As your child tries to recollect each, they will put to use their memory, thus boosting their concentration power. 90003 90028
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90002 90013 RELATED: 90014 10 quick and proven techniques to boost your child’s memory 90003
90052 90013 2. Prepare a distraction-free environment 90014 90055
90002 Some children respond well in an environment that is soothing and calming but other children may thrive in an environment that has a lot of hustle and bustle. 90003
90002 Understanding what kind of environment your child prefers to study is the first step to increase the concentration level in him / her.90003
90026
90027 90013 Ambience 90014 — Soft instrumental music and soft lighting helps to set the mood for studying. «Manav used to be quite hyper all the time, but after I put a fish tank in his room, I find that he has calmed down quite a bit!» says Kalpana, mother of 4-year-old Manav. «I think just watching these fish calmly swimming around has had an amazing effect on him!» 90028
90027 90013 Gadgets 90014 — Ideally, all gadgets including televisions, iPads, cell phones etc. need to be switched off or kept in a different room to avoid distractions.If you need to use a computer to study, make sure that it is used only for studying and nothing else. 90028
90027 90013 Reachable material 90014 — Keep everything that is required at hand so that your child does not need to get up to get anything. All homework books, crayons, textbooks, pencils and even water can be kept on the table or nearby. This also helps keep track of how much work is left and helps you to manage your time better. All these help kids improve focus and increase attention! 90028
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90052 3.Feed them greens & healthy food to improve concentration 90055
90002 Eating healthy food has a direct link to how well a child concentrates and there are different foods that help develop a child’s concentration. Eating junk food or food rich in sugar makes a child sluggish while food rich in proteins such as almonds, eggs and lean meat have the ability to raise awareness and increase concentration levels! 90003
90026
90027 90013 Caffeine 90014 — A recent trend in the US shows that children have increased their intake of coffee and caffeinated energy drinks.This gives them an unhealthy dose of sugar which can lead to a «crash» of energy later. 90028
90027 90013 Green food 90014 — An interesting study in the University of Ulster, UK shows that eating toast and baked beans for breakfast increases cognition. Experts say that eating greens and fruits inject the body with antioxidants which in turn boost your brain power. 90028
90039
90052 4. Fix a routine to follow for better concentration 90055
90002 Anita, mother of 4 year-old Rahul has everything planned to a T.»Rahul comes home from school at 3.30 pm and has a snack. At 4 pm, I take him outside to cycle or play with the neighbourhood children. » 90003
90002 «At 5 pm, he is back home, has a wash and snack and is at his study desk by 5.30. He studies or does homework till 7.30 pm after which he has his dinner and is in bed by 8.30, «she says. 90003
90002 While we do not need to be as regimented as Anita, it is important to maintain a schedule for your child, even if it is a more flexible one. 90003
90002 This not only helps with time management but also helps program your child’s brain to know when he has to study.90003
90002 And this, in turn, helps to increase the child’s concentration in studies! For example, Rahul knows that after playing, he has to study and automatically gets into «study mode» once the play is done. 90003
90052 5. Naps and breaks boost concentration! 90055
90002 Most children are able to concentrate best after a good nights ‘rest. 90003
90002 A power nap for twenty minutes after school or in the afternoon should also do the trick to increase concentration. 90003
90002 All bathroom breaks, hunger pangs etc.should be taken care of before the study time begins as they have the tendency to interfere with concentration. 90003

90052 90013 6. Divide bigger tasks into smaller tasks 90014 90055
90002 Studying an entire chapter in one go is quite difficult for a child. It always helps to break it down into pages or even paragraphs so that the child feels a sense of accomplishment for finishing a small task and this will motivate him to continue on. 90003
90002 This is true not just for studies but for household chores as well.Nita, mother of 8-year-old Ankit says, «I had been nagging Ankit to clean out his cupboard for weeks but he never got round to doing it.» 90003
90002 «Then I started breaking it down and I’d tell him ‘today you need to do the bottom shelf’ and sure enough, by the time I get back home in the evening, it would have been done!» 90003
90052 90013 7. Understand your child’s method of learning (visual, auditory, kinaesthetic) 90014 90055
90002 All children learn in different ways. Some children process information easily when they see it, some when they hear it and some when they have practical knowledge of it and can touch it.90003
90002 It is important to understand which category your child falls under, mostly because this will help them understand information better and the learning will be more long term than short term. 90003
90026
90027 90013 Visual 90014 — Children who are visual understand information better when they are able to see it. In this case, the child will be able to concentrate better if she is allowed to read the information and write it down as well. 90028
90027 90013 Making flashcards 90014 — If your child is learning spellings or even concepts, writing them down on small cards and repeatedly showing them to her will help her understand and learn these concepts that much faster.90028
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90002 90003
90026
90027 90013 Drawing 90014 — Asking the child to draw what he is studying may also help him visualize the material better. A bonus is that this also helps his fine motor skills to develop. 90028
90027 90013 Doodling 90014 — Often, we see our children scribbling while studying and think that they’re distracted but what really happens is that the doodling helps them recall what they have been studying at that point and so remembering it at a later stage becomes easier .90028
90027 90013 Auditory 90014 — Children who learn better when they hear information are auditory in nature. 90028
90027 90013 Reading aloud 90014 — Children who are auditory in nature learn better by reading the material aloud or listening to someone else reading. In this regard, they might find audio books more helpful than paperback books. 90028
90027 90013 Music 90014 — Listening to music may also help children concentrate in studies. 90028
90027 90013 Kinaesthetic 90014 — Children who are kinaesthetic need to be able to touch and feel their subject matter to understand and process it better.For these children, learning by practical applications may be more helpful than reading aloud or writing. «When my child was learning about planets, I took him to the planetarium and when we got back home, we sat together and made a model of the solar system and coloured it. Ever since then, he has never forgotten the order of the planets or which planets have rings etc, «says Nina, mother of 5-year-old Prakash. 90028
90039
90002 90013 RELATED: 90014 The Simple Technique To Make Your Child Interested In Learning 90003
90052 8.Prepare your child for the next task 90055
90002 When your child is busy, tell him what he has to do next, but allow a few minutes, until he stops and starts the new activity. 90003
90002 This helps, especially when a child is engaged doing something he likes and enjoys doing, since there would be a reluctance to stop what he is doing and start something else. 90003
90052 9. Set short time goals for better concentration 90055
90002 Set a time limit for the completion of a goal. If it is studying, then you can say that a certain number of pages need to be done within twenty minutes.90003
90002 Keep in mind that the average time for an adult to concentrate completely is about 42 minutes and so the concentration span of a child would be much less. 90003
90002 Therefore, it would be wise to have shorter time limits such as 15 minutes to 20 minutes. 90003
90002 Another thing to keep in mind is that while some children thrive under time goals, other children might feel pressurized and may start feeling anxious and lose focus. 90003
90052 10. Set up a reward system 90055
90002 Rewards do not necessarily have to be tokens such as chocolates or toys.90003
90002 They can also be in the form of praise or even further studying! 90003
90002 Says Anushka, mother of 7-year-old Mansi, «My daughter loves to solve maths problems so as a reward for studying Hindi which she hates, I allow her to do a page of sums.» 90003
90002 This is sure to help build and increase concentration, right? 90003
90002 90083 90003
90052 90013 11. Allow time for distractions 90014 90055
90002 Kids are naturally energetic and exuberant. Giving them time to vent out their energy once their time limit for a task is up may actually help them focus better on the next task! 90003
90002 It would help if your child did something completely different during this time.90003
90002 For example, Shantha, grandmother of 8-year-old Shifrah says, «When I’m teaching my granddaughter spellings, we do 10 spellings at a time after which I allow her to run or skate around the house for a minute or two . I find that this helps her focus on the next 10 spellings. » 90003
90002 She finds that mixing physical activity with a mental activity is very effective. 90003

90052 12. Use energy effectively for better concentration 90055
90002 Some children have high energy in the mornings while others have high energy in the evenings.90003
90002 Studying or doing activities during this time will help your child focus better on the task at hand. But how can one concentrate on studies? 90003
90002 Always start your child on the tougher activities during his high energy time. 90003
90002 As energy levels go down, you can always switch to a lighter activity. 90003
90002 This will help to increase concentration power! 90003
90052 13. Try deep breathing and imagery to improve concentration 90055
90002 Combining simple relaxation techniques such as deep breathing with positive visual imagery helps increase brain power to improve or learn new skills.90003
90002 For instance, you can ask a child to close her eyes and imagine that she is paying attention in class. 90003
90002 In her imagination, what can she see? 90003
90002 What can she hear? What is distracting her? 90003
90002 You can further ask her to imagine how she would take care of those distractions. 90003
90002 Once she is able to clearly picture this, you will find that her behaviour at school also changes! 90003
90052 Conclusion 90055
90002 Like any skill, concentration can be improved and made automatic.The trick is to be consistent. These 13 tips to increase concentration power are a win / win solution because they not only help improve concentration but also strengthen the relationship that you have with your child. 90003
90002 90013 90329 Do not forget to share these concentration tips with your friends & family. Have we missed a point on how to increase concentration power in kids? Do let us know which worked best for you & your child, in the comments below. 90330 90014 90003 90002 90013 YOU MAY ALSO LIKE: 90014 90083 Concentration problems in children — major causes 90083 How to handle hyperactive kids: 7 calming games & activities 90003
90002 Article originally published on — June 30, 2015 року, updated on — July 08th 2020 90003
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