How to Improve Mental Performance

It is not always easy to stay on a task, and it can be very difficult especially when there is a constant distraction in your immediate environment.  Distractions come in many forms and can impact even your quiet moments.

In order to achieve your goals, learn new things, and perform well in different situations, you will need to concentrate and keep your focus. Being able to concentrate on a task and direct mental effort towards it is called focus. Focus is similar to a mental muscle. It gets stronger as you continue to work on it.

While it is attainable to improve your mental focus, it is not an easy and quick process.  To achieve this, you will have to make some serious effort and it may require that you make some big changes to your daily routines.

Research has proven that physical exercise stimulates brain function. Physical exercise improves development, boosts longevity to prevent diseases and slow down aging.  When you have a healthy brain, you will have a happier and more productive life. 

Here are some effective ways from that you can use to increase memory and brain health.

1. Brain Exercises

Mental stimulation is vital and your brain is no different from other parts of your body, which needs exercise. How can you exercise it? You can get a regular daily dose of mental games, reading, puzzles and math problems to exercise your brain. The best exercises for your brain are activities that entail skills such as, painting, playing music, drawing and sports.

These will not only help to stimulate your mind but will produce new brain cells. When you utilize your mind and body you are staying motivated and at the same time increase your concentration and attention.

2. Physical Exercise

If you want to have a healthy mind, then, of course, you need to increase the flow of blood throughout the body. Aging diminishes your mental performance. Prevent this by going to the gym or doing cardo. 

Researchers have discovered that you can boost your hippo-campus, (that section of brain that is responsible for learning and verbal memory) by engaging in regular exercise. These include exercises that encourage blood pumping and modest intensity exercise, for example, tennis, swimming, dancing and squash.

3. Brain Enhancing Diet

Brain development is critical to good health. Including a regular intake of fatty acids, vitamins, and minerals in your diet will create an optionally functioning brain.

Superb brain food that you should beginning eating are avocados, eggs, blueberries, spinach, walnuts and fish (especially salmon). Limiting your intake of calories will also help to lower your risk of mental decline in old age. 

Vitamins are extremely important. These include B6, B12 and folic acid, which help reduce your homocysteine levels.  High levels of homocysteine have been associated with an increased possibility of dementia. So, if you eat smart you will remain smart. Read more here.

4. Quality Sleep

Inadequate amount of sleep or too much sleep will affect your mental performance.  Ensure you get an optimum seven to eight hours of sleep every night. When you get optimal hours of sleep, you’ll be able to think clearly and make better decisions.

5. Laughter Therapy

It has been said that ‘laughter is the best medicine,’ and there’s a reason for this. Laughter boosts energy, fortifies your immune system, reduces pain and nullifies stress. A good laugh triggers a healthy effect because it releases endorphins, similar to what happens when you do physical exercise. 

So, create the experiences that make fun activities that will cause a good laugh and keep your mind healthy.

6. Meditation

Meditation can revitalize your mind in the shortest time. Anxiety and stress create a constant pressure on your brain. While ‘good’ stress is vital for motivation, they, however, can result in adrenal fatigue, which can affect your mood and memory thus making you age quicker.

When stress hits you your best option is practicing some breathing techniques. If you do half hour of meditation each day, you can reduce your body’s stress levels significantly.

Most people get involved in physical exercise to reduce stress. Yoga, for example, utilizes a combination of physical and mental exercise. If you are low on energy, then meditation and yoga will boost your mental performance.

Most importantly, avoid a sedentary lifestyle, because this will certainly cause more harm to your physical and mental health.

Take care of your brain so that you can achieve optimal mental performance even as you age.


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