How the right diet strengthens your concentration and memory performance

Do you sometimes forget where you left your keys? Have you ever forgotten the name of someone you just met? Or do you have trouble remembering the contents of a recent conversation? Such situations can happen to all of us from time to time. As we get older, many people notice that these "memory gaps" become more frequent. Problems with short-term memory arise.  

This process may not be completely preventable, but it can be slowed down. One study examined older adults who took part in a six-month memory improvement program. The program focused on memory-enhancing exercises, moderate physical activity, and targeted intake of certain nutrients and vital substances. The participants were between 65 and 94 years old, with an average age of 73.6 years. The study showed significant improvements in memory skills compared to the control group. In particular, the speed of thinking and decision-making were positively influenced (1).  

Nutrition for a powerful brain  

In their youth, many people take their ability to think clearly and quickly for granted. In midlife, however, this view changes. Thinking becomes tough, just as the body becomes stiff. But as with many other signs of aging, this process can be counteracted by a healthy lifestyle. Nutrition plays an important role in this.  

How does sugar affect concentration?  

Sugar provides the brain with readily available energy that it needs to do its job. In fact, the brain uses about 20% of the body's total energy, and glucose (a simple form of sugar) is its preferred energy source. However, not all sugar is the same. Simple sugars, such as those found in candy, sodas, and many processed foods, can lead to quick but short-lived bursts of energy, followed by what is known as a "sugar crash." This crash is often accompanied by fatigue, irritability, and a reduced ability to concentrate.  

In the short term, sugar can help concentration, but the effect is not sustainable. In addition, too much sugar in the diet increases the risk of diseases such as diabetes (2). For sustained good concentration, it is therefore  

It makes more sense to consume sugar in moderation and to focus on complex carbohydrates.  

Why are complex carbohydrates important for mental performance?  

Complex carbohydrates, found in whole grains, legumes and vegetables, are digested more slowly by the body and provide a continuous supply of glucose. This slow release keeps blood sugar levels stable and prevents the sharp fluctuations caused by consuming simple sugars.  

Stable blood sugar levels are crucial for consistent mental performance and concentration. Eating complex carbohydrates helps you avoid the typical energy highs and lows that can interrupt your day. In addition, these foods provide important fiber and nutrients that contribute to overall health.  

How does caffeine consumption affect concentration?  

Caffeine is often used to increase alertness and concentration. It blocks the action of adenosine, a neurotransmitter that promotes fatigue, and thus leads to increased activity of dopamine and norepinephrine, which increase feelings of alertness and attention.  

In the short term, caffeine can improve concentration and reaction time. However, the effect depends on the amount and individual tolerance. Too much caffeine can cause nervousness, sleep disorders and an increased heart rate, which in turn negatively affects concentration. However, moderate consumption, such as one or two cups of coffee a day, can have a positive effect on concentration.  

Omega-3 fatty acids form the structure of brain cells  

In a 2017 study, researchers found that a diet rich in vegetables, fish and olive oil is associated with a reduced risk of cognitive impairment. One of the benefits here is the high omega-3 content in the diet (3).  

Omega-3 fatty acids are so-called long-chain, polyunsaturated fatty acids and an essential part of the diet. However, most people are rather undernourished and have an Omega-3 index that is far below the recommended target value of 8% (4). Omega-3 fatty acids, especially DHA, play a crucial role in maintaining normal brain function.  

However, the quality of the food is crucial. Unfortunately, fish is often contaminated with heavy metals. These metals can lead to the development of  

neurological diseases such as Parkinson's and Alzheimer's (5). Therefore, it makes sense not to only eat fish to cover the omega-3 level, or to be careful when choosing: Large predatory fish from polluted waters are a much bigger problem than small fish from clean seas.  

B vitamins: For strengthening the nerves  

The B vitamins are just as essential for our brain health. A group of eight water-soluble vitamins that perform numerous important functions in the human body. They support the nervous system and are involved in processes that directly affect brain function. These include the production of neurotransmitters and the production of energy in the brain cells.  

Vitamin B6, also known as pyridoxine, is particularly important for brain health. It contributes to the normal functioning of the nervous system and the regulation of hormonal activity. A deficiency in vitamin B6 can therefore impair cognitive function (6).  

An increased level of homocysteine ​​also increases the risk of neurodegenerative processes (7). Homocysteine ​​is a breakdown product of amino acid metabolism. Vitamins B6, B9 and B12 in particular contribute to maintaining normal homocysteine ​​metabolism. However, this process is complex and it is not clear to what extent the other B vitamins are also involved (8).  

Other nutrients and foods for mental fitness  

The top part of the article highlighted the most important nutrients for brain health. Other helpful foods can be:  

Green tea: Rich in antioxidant polyphenols, especially epigallocatechin gallate (EGCG), green tea may protect the brain from oxidative stress and improve brain function. Studies show that green tea may slightly increase brain activity and improve working memory performance (9). However, the effects are rather short-term.  

Dark chocolate: Dark chocolate is rich in flavonoids and antioxidants. A few studies suggest that dark chocolate may slightly improve brain function (10).  

Berries: Berries are rich in antioxidants and can promote brain health. Blueberries in particular have been linked to delays in brain aging and improvements in brain function (11). However, the quality of the berries is also crucial here. Unfortunately, cultivated blueberries are less rich in valuable nutrients.  

Which diet is harmful to the brain?  

A diet rich in processed foods and simple sugars leads to a deterioration in cognitive functions and an acceleration of mental decline. Examples of such foods are fast food, sweets, white bread or highly processed products that are rich in additives and preservatives.  

A study published in the journal Neurology in 2012 suggests that high sugar intake, particularly in the form of fruit sugar (fructose), can have a direct effect on the brain. The study found that people who consumed high amounts of fruit sugar performed worse in certain memory and learning tasks. However, fructose should not be equated with fruit: Fruit does contain fructose, but the absolute amount is small. On the other hand, table sugar in sweets is 50% fructose, which means that consuming more than this amount is clearly unhealthy (12).

 

Lifestyle habits for mental fitness into old age  

It's not just diet that's crucial for brain health. Other aspects of our lifestyle can also have a significant impact on how our brain ages. Some of these may sound surprising at first, but they're scientifically proven:  

Strong Muscles – Strong Brain

Exercise has been shown to be one of the most effective ways to improve brain performance. Regular physical activity increases blood flow, which leads to better oxygen and nutrient delivery to the brain. In addition, exercise has been shown to stimulate the production of brain cells and strengthen the connections between these cells (13).  

Memory exercises stimulate the brain cells

Another important aspect of maintaining cognitive health is mental stimulation. Regular memory exercises or learning new skills helps to keep the brain fit and slow down the decline of brain functions (14). Memory training is also an excellent method of increasing concentration and memory in old age.  

Enthusiasm and curiosity - fertilizer for new brain cells  

The positive effects of enthusiasm on brain health and learning are invaluable. According to Prof. Gerald Hüther, a well-known German neurobiologist, enthusiasm significantly enhances learning.  

He emphasizes that enthusiasm and joy in learning are essential for developing our intellectual potential. In his work, he shows how the brain changes and networks through the experience of enthusiasm. When we are enthusiastic about something, networks in the brain are activated and strengthened, which improves learning and information processing. "Without enthusiasm, the human brain is virtually dysfunctional," says Hüther. In addition, enthusiasm can lead to an increased feeling of happiness and satisfaction, which in turn reduces stress and improves general brain health.  

This underlines the importance of passion and joy in learning for our brain health (15).  

Social contacts promote memory performance

Social contacts also play an important role in brain health. People who have regular social interactions have a lower risk of cognitive impairment and dementia (16).  

meditation and mindfulness exercises  

Research has shown that regular meditation and mindfulness practice can lead to increased concentration, improved memory, and an overall calmer and more focused state of mind. These practices are believed to reduce stress levels and positively change brain structure.  

For example, a Harvard University study found that mindfulness meditation has been shown to increase the density of gray matter in the brain, particularly in areas associated with learning and memory. (17)  

Sufficient sleep  

Sleep is essential for mental health. During sleep, important cleaning and repair processes occur in the brain, and memory is consolidated. Both the quantity and quality of sleep play an important role in cognitive performance and overall brain health. Researchers found that during sleep, the “glymphatic space” (the space between brain cells) expands significantly, allowing for a sort of “garbage disposal” of the brain. This process allows the brain to remove neurotoxic waste products during sleep (18).

hydration of the body and brain  

Staying hydrated is important for overall health and well-being, including brain health. Dehydration can impair cognitive function and lead to difficulty concentrating, headaches, and fatigue.

Conclusion

A young, healthy brain is still fully functional. Thinking feels quick and clear. As we get older, this ability can decline more and more. Many people wish they had better concentration and memory. However, with a holistic strategy for mental fitness, mental decline can be halted. Clear thinking can return.  

Certain nutrients are essential for a healthy brain into old age. A diet rich in omega-3 fatty acids helps maintain normal brain function, while B vitamins help maintain normal homocysteine ​​levels.  

In addition, an active lifestyle, regular mental activity and social interactions are essential components of a comprehensive strategy for brain health. By taking these recommendations into account, you will make a valuable contribution to maintaining your ability to concentrate and remember for as long as possible.  

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