Everyone has moments of forgetfulness from time to time, especially when life gets busy.
While this can be a completely normal occurrence, having a poor memory can be frustrating.
Genetics plays a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease.
However, research has shown that diet and lifestyle have a major impact on memory too.
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Here are 11 ways to improve your memory naturally.
1. Eat Less Added Sugar
Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.
Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.
Cutting back on sugar not only helps your memory but also improves your overall health.
Research has shown that people who regularly consume lots of added sugar may have poorer memories and lower brain volumes than those who consume less sugar.
2. Try a Fish Oil Supplement
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline.
Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline.
Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term, working and episodic memory, especially in older people.
3. Make Time for Meditation
The practice of meditation may positively affect your health in many ways.
It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory.
In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies.
As you age, gray matter declines, which negatively impacts memory and cognition.
Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly.
4. Maintain a Healthy Weight
Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.
Several studies have established obesity as a risk factor for cognitive decline.
Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory.
Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain.
Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function.
5. Get Enough Sleep
Lack of proper sleep has been associated with poor memory for quite some time.
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Research shows that if you are sleep deprived, you could be negatively impacting your memory.
Health experts recommend adults get between seven and nine hours of sleep each night for optimal health.
Studies have consistently associated sufficient sleep with better memory performance. Sleep helps consolidate memories. You’re also likely to perform better on memory tests if you’re well rested than if you’re sleep deprived.
6. Practice Mindfulness
Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.
Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.
Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.
Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being.
Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing and gently resetting your attention when your mind wanders.
7. Train Your Brain
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.
Crosswords, word-recall games, Tetris and even mobile apps dedicated to memory training are excellent ways to strengthen memory.
Plus, brain-training games have been shown to help reduce the risk of dementia in older adults.
Games that challenge your brain may help you strengthen your memory and may even reduce the risk of dementia.
8. Get Your Vitamin D Levels Tested
Vitamin D is an important nutrient that plays many vital roles in the body.
Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.
Low levels of vitamin D have also been linked to a greater risk of developing dementia.
Vitamin-D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.
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9. Exercise More
Exercise is important for overall physical and mental health.
Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.
Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health.
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Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.
Exercise brings incredible benefits for your whole body, including your brain. Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.
10. Choose Anti-Inflammatory Foods
Consuming a diet rich in anti-inflammatory foods may help improve your memory.
Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals. You can consume antioxidants in foods like fruits, vegetables and teas.
Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.
Anti-inflammatory foods are great for your brain, especially berries and other foods that are high in antioxidants. To incorporate more anti-inflammatory foods into your diet, you can’t go wrong by consuming a variety of fruits and vegetables.
11. Add Some Cocoa to Your Diet
Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.
They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.
To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids.
Culled from Healthline
