Tips for improving memory and concentration

Coming up to the end of the year, we find it more and more difficult to keep focused! It's hard to concentrate when all you can think about is your outfit for the next Races meet.

So, to improve your mental function, improve your diet! It will make the last couple of months of the year run much smoother.

- Stay well hydrated – drink 2 to 3 litres of fluids per day
- Avoid all tea and coffee – these cause dehydration which has been linked to memory defects
- Poor circulation can reduce oxygen rich blood flow to the brain. Vitamins B3, B6, E and ginkgo biloba can be beneficial. These vitamins are found in rich sources in the following foods:

• Vitamin B3 (Niacin): Milk, eggs, poultry, fish, and whole grains
  Vitamin B6: Meats, fish, poultry, potatoes, legumes and non-citrus fruits
  Vitamin E: Polyunsaturated plant oils (margarine, nut oils) leafy green vegetables, wheat germ, whole grains, egg yolks, nuts and seeds

- Eat small frequent meals to avoid drops in blood sugar levels, which improves mental functioning and improves memory
- Eat antioxidant rich foods including broccoli, blueberries, spinach, and other berries to improve brain health
- Consume foods rich in omega 3 fatty acids including salmon, sardines and mackerels to promote healthy brain function. These sources of omega 3 are low in toxic metals like mercury, which can have detrimental effects on the brain’s function. You can also use flax seed oil as a salad dressing and walnuts
- Get a minimum of 7 hours sleep a night, as if you do not have enough sleep it can effect your brains ability to recall stored information
- No smoking. Smoking reduces the delivery of oxygen to the brain by constricting the arteries