What can I do to improve my concentration and memory quickly?

Our memory enables us to record, store and use information.  
It really works like a 'hard drive' in a computer, the only difference being that the capacity of our memory can be unlimited, but to do this it needs a healthy lifestyle and regular exercise to optimise its functioning. 

The role of diet in preventing intellectual impairment

At rest, our brain consumes around 20% of our body's energy. The brain's immediate energy or fuel is glucose, which it finds in a varied diet. Diet therefore plays an essential role in maintaining intellectual capacity, including memory. It needs to be balanced and varied, with a high intake of fruit and vegetables rich in mineral vitamins, trace elements and antioxidants. The unsaturated fatty acids found in cereals, oily fish, eggs and dried fruit should be given pride of place.

On the other hand, saturated fats in meat and dairy fats should be reduced, and processed foods such as cold meats and ready-made meals should be avoided.

The neuroprotective impact of physical activity

It has now been proven that regular physical activity has a neuroprotective effect. 

There are direct benefits in terms of stress and anxiety, with an increase in the level of secretion of certain neurotransmitters or neurostimulants such as adrenaline, dopamine, cortisol and serotonin.

The body is also better oxygenated and metabolism is optimised. As a result, the more physical activity subjects engage in, the better the quality of their memory and concentration.

Physical activity is therefore essential for maintaining good brain health, as it boosts our memory.

Préserver le fonctionnement du cerveau…par la pratique d’une activité physique » G. Garreaux. Revue Médicale de Liège volume 63 n°5-6 p293-298. 2008
 « Activité physique : contextes et effets sur la santé. » Rapport. Paris : Les éditions Inserm, 2008, XII – 811 p.

The restorative effect of sleep

Sleep and memory are closely linked.

The different phases of light, deep and REM sleep allow our bodies to recover and our brains to consolidate the information we have acquired and prepare to receive and process new information.
During our sleep, our brain may also perform a sort of "selective sorting" of unnecessary information and delete some of it.
Poor quality sleep or sleep that is too short will impair all the previous and future functions of our memory.
It is very important for the proper functioning of our cognitive functions and for good concentration that we maintain a good quality of sleep with a sufficient number of hours.
A nap can have a restorative effect in this respect.  

S. Diekelmann et J. Born, The memory function of sleep, in Nature Reviews Neuroscience, vol. 11, pp. 114-126, 2010.

Exercises to stimulate our cognitive functions and concentration

Memory and concentration can be stimulated on a daily basis.

First of all, it's important to know that breathing exercises can boost our abilities. By practising a series of deep inhalations and exhalations, we can optimise our cognitive functions. These sessions can be practised by concentrating on a specific item to be memorised.

Meditation is also a simple tool that can help you to sort out information and forget or store it. 
Memory games use lists of words or symbols to stimulate concentration and memory for retrieving data. Today, there are many applications that give us easy access to these stimulating exercises.
Attempting to learn new things is also a very interesting way of stimulating our abilities.

How can we boost our cognitive functions ? 

Certain nutrients contained in food can boost our cognitive functions.
This is the case with omega-3  , which have a beneficial effect on brain function by protecting nerve fibres and neurons.  They enable optimum functioning of learning and memory.
They are found in oily fish such as salmon, trout, mackerel and sardines, which we recommend eating two to four times a week. 
Two trace elements are of proven benefit to the brain :

• Zinc, which helps to improve the transmission of nervous information and optimise memory. 

It is found in wholemeal foods, meat and poultry, shellfish and dark chocolate.

Hasna J, Bohic S, Lemoine S, Blugeon C, Bouron A.
Zinc uptake and storage during the formation of the cerebral cortex in mice.
Molecular Neurobiology – Avril 2019

On the other hand ; 

• magnesium, which increases the efficiency of nervous tissue function and improves memory and learning capacity. It is found in dried fruit, wholemeal cereals and pulses.

Vitamins also play a role :

• Group B Vitamins (B1, B5, B6, B9 and B12) are essential for the brain because they are involved in transmitting nerve impulses and regulating glucose use. 

They are found in cereals, pulses, meat and fish. Certain ingredients and plants are known to have a beneficial effect on our cognitive abilities. Caffeine, for example, is a traditional nervous system stimulant. It is found naturally in coffee, tea, chocolate and cola-based drinks.

• Guarana is another traditionally used ingredient.

This plant, native to Amazonia, helps to improve concentration and combat fatigue.

Kennedy DO, Haskell CF, Wesnes KA, Scholey AB. Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract : Comparison and interaction with Panax ginseng. Pharmacol Biochem Behav. 2004;79(3):401-411. doi:10.1016/j.pbb.2004.07.014

• Bacopa or « water hyssop » is a plant found in tropical regions and is used to improve learning and optimise memory. 

Its compounds also help to protect neurons. 
Bacopa is currently used as a brain tonic.

Stough C, Singh H, Zangara A. Mechanisms, efficacy, and safety of bacopa monnieri (Brahmi) for cognitive and brain enhancement. Evidence-based Complement Altern Med. 2015;2015. doi:10.1155/2015/717605

• Rhodiola is an adaptogenic plant that increases the body's resistance to stress. 

It optimises blood circulation, which boosts brain performance. It also reduces fatigue and nervous tension. 

Darbinyan et al. 2000 Phytomedicine 7(5) :365-371. Clinical study carried out on 56 young volunteers aged between 24 and 35, receiving 170 mg of Rhodiola rosea extract per day for 14 days

• Citicoline  is a precursor of phospholipids present in the cell membrane, participating in the synthesis of acetylcholine and improving intellectual performance and memory thanks to its neuro-protective properties. 

Its effectiveness has now been proven (more than 490 scientific studies)  

Citicoline and memory fonction in healthy older adults
A randomized double blind placebo controlled clinical trial
Nazaki E et Al J.Nutr 2012 

In practice, our cognitive abilities are based on sensible behaviour (a balanced diet and regular physical activity) and can be optimised by exercise, but also by certain specific nutrients and ingredients.