On today’s episode of Live Lean TV, I’m sharing the best foods to improve memory and concentration, as well as other lifestyle hacks to thrive in life.
As we age, certain functions, that once seemed so easy and normal, can become a major cause of depression.
With an increase in brain related issues, it’s important to discuss not only the best foods to improve memory and concentration, but also other lifestyle factors that can increase brain power.
So lets start with your diet.
One of the best nutrients for the brain, that many people are deficient in, is choline.
Foods high in choline help improve brain cognition, concentration, memory, and mental focus.
These foods can help improve learning and focus.
The FDA recommends 425mg of choline for women and 550mg of men.
One pasture raised egg yolk contains approximately 115mg of choline.
5 oz of grass fed beef liver contains approximately 420mg of choline.
But I get it.
Eating liver doesn’t sound very appetizing.
Growing up, I never had organ meats in my diet either.
So when my naturopathic doctor recommended it to me, the idea of eating liver and organs seemed very foreign to me.
But rather than trying to make it myself, I leave it to the experts, and just try to order it 1-2 times a month at a restaurant.
After trying the liver pate, it was tasty.
1 cup of cooked cruciferous vegetables contains approximately 65mg of choline.
In one cup of nuts or seeds, you can get approximately 60mg choline.
However, be careful, as there are a lot of calories in 1 cup of nuts and seeds.
In addition to eating more foods high in choline, one simple tip to improve memory and concentration is to manage your blood sugar.
The brain requires approximately 20% of your total energy to function properly.
A constant battle with roller coaster blood sugar levels negatively affects your brain.
Eating too much sugar also is bad for your concentration levels, as it can deplete dopamine, which is an important neurotransmitter for focus and drive.
Also, when you have low blood sugar levels, it can raise cortisol levels, which can negatively affect your memory.
Plus, who can really focus when you have low blood sugar.
Healthy fats, including omega 3 fatty acids, are essential for brain health.
The first meal I eat in the day is a meal comprised of protein, fat, and fiber.
This meal not only gives me a good dose of choline, healthy fats, and protein, it also helps balance blood sugar levels.
A slower rise in blood sugar earlier in the day, leads to better concentration and improved memory.
Caffeine has been shown to stimulate the molecules in the brain to improve concentration, increase dopamine production, and your ability to process information better.
Recently, I’ve also been adding in a tbsp of grass fed butter.
I find this excellent for focus and getting sh!t done.
I mean, think about the last time you had a poor night’s sleep.
Were you sharp and alert the next day.
I think not.
One of the most important ways to improve memory and concentration is sleep.
7-8 hours of high quality sleep is essential for proper hormone balance and production of neurotransmitters.
And lets not forget about exercise.
Even though most people workout for a better physique, exercise is also very important for your brain.
Working out, such as resistance training and cardio, can help increase blood flow, and the release of brain neurotransmitters, to help increase brain health and improve memory.
Exercise may also help reduce the risk of brain related diseases, such as Alzheimers.
Fish oil is rich in the omega 3 fatty acids, EPA and DHA.
It has been shown that people with a diet rich in omega 3 fatty acids, were shown to have a decreased level of age related dementia, depression, and showed an increase in heart healthy benefits.
I did a full episode on how much fish oil to take, here.
I recommend you start eating more wild fish and supplementing with fish or krill oil, to increase your intake of the EPA and DHA omega 3 fatty acids.
As a Live Leaner, we not only eat and workout to look and feel good, it’s also about performing better in life.
If you’re looking to follow a lifestyle that will help you improve you memory and concentration, so you can also excel at your career and life, I invite you to join our Team Live Lean group coaching program.
Every week, you’ll get a new meal plan with recipes including these best foods to improve memory and concentration, cooking videos, and grocery lists.
We’ll also hook you up with a new 4 week workout program every month.
Thanks for watching and keep Living.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.