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10 Super Foods that Will Sharpen Your Focus and Memory

10 Super Foods that Will Sharpen Your Focus and Memory

Womans Hands Holding Roasted Coffee Beans

    Have you ever tried to focus on something so hard that it hurt? You may have tried a series of different strategies such as deactivating your Facebook account, turning off the computer, or even ear-plugs, to no avail. The truth is that even though it may seem that many of the factors hindering our focus and memory are external, many of them are actually more internal than we may think… literally! The next time you’re feeling sluggish, hazy and lethargic, think about the last meal you had, because believe it or not, what you put into your body has a direct affect in what you’re mentally able to achieve! The foods we eat have a direct impact on the blood (and oxygen) to our brains, as well as our energy levels and how quickly that energy is depleted. Because of this, our diet choices affect not only our energy levels but also how long we’re able to stay focused, as well as how our memory works. It’s important to understand that even though it may seem like it, you’re not helpless in your battle with your mind to concentrate and focus. You control your body by what you put into it! Even though many of us don’t usually associate delicious meals with healthy foods, the following list of the top 10 brain-boosting foods will show you that this does not have to be the case. Each food is accompanied by mouthwatering recipes that are as healthy as they are delicious!

    1. Blueberries

    Blueberries are one of the healthiest berries. They are not only an absolute joy to eat but are also antioxidant-packed foods with high levels of vitamins C and K, as well as essential minerals such as potassium.  The high gallic acid levels in blueberries also means that they are particularly helpful at protecting our brain cells from the negative effects of stress and anxiety, aiding the communication between neurons and improving our cognitive functions. Suggested Dishes: Blueberries can be used in a variety of both sweet and savoury dishes, from blueberry tarts with walnut crusts to chicken blueberry pasta salad

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    2. Avocados

    Don’t be put of by the high fat content in avocados – they contain monosaturated fats, which are actually good for you! High levels of vitamins C, K and B, as well as folate, mean that avocados can help you prevent blood clots in your brain by improving the flow of oxygen to it – thereby increasing your concentration span! Suggested Dishes: While most of us associate avocados with guacamole and various salads, avocados are actually incredibly diverse fruits! Broaden your taste bud horizons and give these healthy avocado fries a try. Or, if you’re feeling less experimental, this recipe for fried egg and avocado toast can be a great way to start the morning!

    3. Fatty Fish

    Trout, mackerel, tuna, and especially salmon, are the most popular fatty fish out there. Filled with DHA (Docosahexaenoic Acids) and omega-3 fatty acids, it is no wonder that these fish are recommended to anyone wishing to improve their memory, brain power, and concentration. Suggested Dishes: Try out this trout-in-a-pouch with fresh herbs and garlic recipe. If you’re more of a salmon kind of person, this salmon and arugula salad is absolutely fantastic!

    4. Flax Seeds

    These seeds are the best source of ALA (Alpha-Linolenic Acid), which is a healthy fat that works wonders for your cerebral cortex, keeping it healthy and fully functional. The function of the cerebral cortex is to process sensory information (sight, taste, touch, etc.), so it is an integral part of your being able to properly focus on, and understand, information. Flax seeds also contain zinc, which is a mineral that is great for sharpening your memory. Suggested Dishes: Flax seeds have a relatively subtle taste and can be added to almost any dish, such as these healthy breakfast bars, or these cranberry-nut mini loaves.

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    5. Nuts

    Almonds and walnuts in particular are especially great for helping you sharpen your memory and focus. They are high in ALA, antioxidants, as well as vitamins B6 and E, which keep the nervous system fully functional and shield brain cells from potential damage that could lead to poor focus, memory and concentration. Suggested Dishes: Whether you’re more into desserts or savoury snacks, nuts are versatile enough to be used in a variety of dishes to suit different preferences. Try out this almond orange crusted chicken and this walnut and sultana bread.

    6. Beets

    Beets contain natural nitrates that open up the blood vessels in your body, and in doing so they improve the flow of blood (and oxygen) to your brain – needless to say, this will significantly improve your mental performance and memory. They are also full of antioxidants that help reduce the toxins in your blood! Suggested Dishes: While many of us may have childhood memories involving unpleasant meals with beetroot, when cooked the right way, they can add an incredibly unique taste to many different meals. Beetroot brownies and this amazing raw beetroot salad  can be great ways to introduce beetroot into your diet!

    7. Coconut Oil

    Coconut oil is rich in MCTs (medium chain triglycerides) which have been associated with improved memory and concentration, and have been shown in clinical trials to improve memory in older, memory-impaired adults. This oil is also full of anti-inflammatory agents that also work to improve your cognitive functionality. Suggested Dishes: These seeded coconut oil crackers are incredibly quick and easy to make, and so is this delicious coconut-maple granola!

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    8. Turmeric

    Curcumin is the special agent found in turmeric that makes this spice surprisingly healthy! Turmeric is full of anti-inflammatory agents that help to boost antioxidant activity in our bodies, and improve the oxygen flow to our brains, leaving us alert and focused, and our memory capacity significantly improved! Suggested Dishes: This healthy turmeric tea will help prepare you for productive hours of work, as will this scrumptious turmeric omelette.

    9. Rosemary

    Rosemary is full of carnosic acid; this helps to protect the brain from various negative factors that are linked to Alzheimer’s disease. Rosemary also helps to slow down the natural processes through which our brains age, helping us stay focused on even the most complicated of tasks! Suggested Dishes: These rosemary chicken sandwiches and rosemary roasted almonds are quick to make and are great packed-lunch options!

    10. Dark Chocolate

    Dark chocolate is full of nutrients and minerals such as iron, magnesium, zinc and potassium. As well as being a great source of antioxidants, it also improves the blood flow to your brain, boosting your concentration and keeping you alert! Remember, this applies to dark chocolate, and not to most of the highly processed milk chocolate bars we are oh-so-familiar with! Suggested Dishes: If you’re not a fan of eating plain dark chocolate, you can use it as the main ingredient to several mouthwatering, yet guilt-free dishes, such as these dark chocolate pistachio apricots and this chocolate-salted caramel tart! We often make calculated life decisions about many aspects of our lives, so why not about our diets that are so crucial to our everyday productivity and mental functions? Make your diet choices a part of the strategic path to achieving your goals in life and marvel at the instant results!

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    Featured photo credit: Ed Gregory via stokpic.com

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    Kirstin O´Donovan

    Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

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    Last Updated on January 15, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

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