Top 8 Exercises and Food Tips To Boost Your Memory

Exercises and Food Tips To Boost Your Memory

Sticky notes for memory boosterTop 8 Tips to Boost Your Memory


 Let’s have a look at the top 8 tips to boost memory and concentration for studies. So now school starts again, after several months of lockdown because COVID-19 spent with family and friends to have a mixture of tension, fun, and relaxation. You need to resume studying and concentrating to start school again in good means.

Especially in the first weeks of school, it is even more difficult to find the right concentration to study. You distract by many stimuli such as text messages on social media or your mobile phone, a television in the distance, outside noises. 

Distractions that are almost always there, but at the beginning of the school again, they distance us from the duties and programs that we have to do to get the most out of studying.

 Concentration and memory are infallible weapons for study methods; they are the best allies if you want to arrive prepared for school commitments. So how do you go about strengthening your memory and concentration?

Some Important Recommendations

Each of us has our own habits, but famous writers tell us that intellectual work improves if we give ourselves rules as a famous phrase quote: 

                        Before you write, tidy up your desk. 

The desk is a metaphor for the mental order, removing unnecessary thoughts to focus on what matters, including the environment in which we work.

  • Look for a comfortable and adequate position to read, take notes, write on the computer, so not lying on a bed or a sofa, because the right spaces are essential for maintaining concentration.
  • Turn off cell phones, televisions, radios, and other electronic devices.

 The habit of studying advertisements is not a good habit. For a few hours, you can do without social media and mass media.

Organize a Roadmap.

 Besides planning the hours to devote to the individual subjects to study, also regulate the breaks: snack, snack, rest, or a stroll in the open air.

Finding the Right Reasons. 

Set yourself goals on how to get to the end of the chapter, up to page x. Motivate yourself by thinking of a good vote which can be associated with a prize.

Vary the Study Methods.

 When you always act the same way, your brain gets used to it, and doing things we use it too gets distracted. The ideal is to study different subjects with different approaches, to keep your mind in constant training.


  • Studying, starting with the most complicated subjects, and ending with the most enjoyable ones.
  •  Writing summaries, reworking what has just been read, helps to structure and schematize. It increases the effectiveness of the study.
  • Take notes while the teacher explains, so you can read books and notes at home, and integrate the two in a notebook. It will be used to re-read the concepts, perhaps highlighting the keywords to repeat.
  • Taking breaks allows the brain to remember what we have studied, but above all, it means relaxation, loosening the grip (muscles and nervous system). The breaks should be short but are used to recharge your batteries and can also take a nap.
  • Snacks and snacks are small meals that recharge the body with the energy needed to reach the main meal. An effective snack includes carbohydrates, which are the main fuel of the brain.

Dedicate to breaks or snacks for 10 or 15 minutes, leaving complete books and computers to enjoy the relaxation.


8 Foods and Nutrition Tips for the Memory


Nutrition also plays a fundamental role in stimulating concentration and memory. Avoid high-calorie foods with a lot of fat that requires a lot of effort by digestion and therefore promote drowsiness. Snacks are useful for recharging energy, but regular must constantly feed the nervous system and a balanced diet that can help the brain, memory, and concentration. Obviously, we must not forget the importance of proteins, a fundamental element for health. Here are the top 8 tips to boost your memory.

Morning breakfast. 

The most common mistake for losing concentration and facilitating sleepiness is not having breakfast in the morning. 

A breakfast based on bread and jam, milk or yogurt, or savory by replacing milk and yogurt is essential to get the energy needed to face the hardships of school.


The properties of fish in improving memory are well known and are not just commonplace. 

The content of fatty acids essential for the nervous system, such as Omega-3 and among these the (DHA) present in most fish, are essential for correct neuronal function (go to the video) and can help to increase the useful concentration to study more efficiently.

Dried Fruit.

 Nuts such as almonds, pistachios, and walnuts contain high levels of essential fatty acids that help the brain function optimally. 

Walnuts also contain a good amount of iron which supplies oxygen to the brain and increases mental alertness and the ability to store information. 

“Dried fruit is an excellent healthy and energetic snack”.

Whole Grains. 

Eating too many refined carbohydrates, such as white bread and pasta, can lead to drowsiness and mental slowness, enemies of the student. 

Therefore, choosing whole grains can have the opposite effect, it can enhance memory.


Fruit, rich in water, minerals, and vitamins, helps improve study habits and school performance.

 Not only that, but it also contains antioxidants that improve memory function. We can use fruit as a snack.

 In particular, apple rich in quercetin and red fruits rich in anthocyanins, which have significant effects on health and brain functions.


Vegetables are also rich in minerals, vitamins, and antioxidants. In particular, cruciferous vegetables (broccoli, cabbage, and sprouts …) are considered an ally of memory. 

Dark Chocolate. 

Chocolate, especially dark chocolate, has many beneficial effects on our body and can help develop learning skills. Chocolate acts on the mood, giving the right energy to continue an intense study session.


Beans, chickpeas, and lentils contain significant amounts of protein and folic acid that fuel the brain, help remember information, and allow you to study faster without weighing you down.

Boost your Memory: 8 Exercises to keep in Training

Over the years, the memory undergoes a physiological weakening: it ranges from normal deficiencies that can be found already between 30 and 40 years to pathological states, such as senile dementia.

Also, in this case, the keyword is prevention: in fact, there are many precautions that we can take advantage of in everyday life. Here are 8 exercises to train your memory. Let’s check the top 8 tips to boost your memory.

Observe, Photograph, Combine. 

Use your memory a bit as if it were a camera, with which you want to record reality: focus on what you want to remember (a new face, a conversation, an event), collect as many details as possible, and try to take “snapshots” mental “information to keep in mind, enriching it with significant details.

When you need to remember a series of things, attempt to link them in a chain of images and make each one associate with the next. It will be easier if you try to put it all into a story.

Match numbers and letters.

 To memorize number sequences, you can associate a letter of the alphabet by analogy to each of the ten digits.

Group, the data to remember them better. 

It’s harder to keep in mind a list of ten things to buy at the grocery store than to remember to buy three vegetables, three toiletries, and four products from the delicatessen counter.

Remember Names by making Mental Associations. 

When they introduce you to someone, attempt to notice some characteristic features of their face, repeat the person’s name during the conversation, and, in saying goodbye, try to match it with a meaningful image.

Memorize Details.

 Choose a room, or even a street, that you know well, and mentally place the things you need to keep in mind in some key points.

Take Note. 

Synthesizing information is a mental gymnastics that also serves to refine memory. Sometimes the simple gesture of writing helps to recover the memory later.

Always put items in the same place. 

To avoid the classic “damn, where did I put the keys?”, Put the items easy to lose, that you must have at hand or that you rarely use, always in the same place.

Use an agenda.

 To support your mnemonic efforts, either daily slips of paper with things to do (stickers or not) or a diary, whether on paper or your smartphone, can record everything you need to do, week by week.




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