Natural Ways to Improve Your Memory

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.

 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.

For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar.

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 supplementsmay improve memory, especially in older people.

One study of 36 older adults with mild cognitive impairment found that short-term and working memory scores improved significantly after they took concentrated fish oil supplements for 12 months.

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.

A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests.

Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function.

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.

For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14.

One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.

The group that slept between training and testing performed 20% better on the memory tests.

Cut Down on Refined Carbs

Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice and white bread may be damaging to your memory.

These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels.

Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline and reduced cognitive function.

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.

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.

For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages.

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.

Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.

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.

A study of 30 healthy people found that those who consumed dark chocolate containing 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids.

 Emphasize Foods Known to Improve Memory

A good overall diet has the most positive effect on memory, but certain foods stand out for their outsized benefits.

It may seem like a stretch to claim that eating a particular food can improve your memory.

Yet these foods, when eaten consistently, can:

• strengthen your memory by improving blood flow to the brain

• provide precursors to neurotransmitters (brain chemicals)

• form the structural components of brain cells

• protect brain cells from aging and damag

Here’s a list of the top memory foods and their main brain-enhancing components:

• avocado — monounsaturated fats, tyrosine

• berries of all kinds — anthocyanins, resveratrol

• coconut oil — medium-chain triglycerides

• cold-water, fatty fish — omega-3 essential fatty acids

• dark chocolate — flavonols, caffeine

• eggs — choline, omega-3 essential fatty acids

• fermented foods — probiotics

• green leafy vegetables — vitamins C, K, and B complex, magnesium

• olive oil — monounsaturated fats, vitamins E and K

• sea vegetables — iodine, vitamin B12, inositol

• turmeric — curcumin, turmerone

walnuts — omega-3 essential fatty acids, monounsaturated fats, polyphenols