Here we are going to share information on the topic, “What are some natural ways to improve memory? A healthy diet, regular exercise, and some mental health exercises can help you improve your memory. Everybody occasionally forgets things, especially when life gets hectic. Being forgetful can be annoying, even though it can be a perfectly typical occurrence. Memory loss is influenced by genetics, particularly in cases of severe neurological disorders like Alzheimer’s disease. But studies have also indicated that lifestyle and nutrition have a significant role in memory.
Here are 14 natural memory-boosting strategies supported by research.
What are some natural ways to improve memory?
1. Consume less sugar-added food
- Consuming excessive amounts of added sugar has been connected to a number of chronic illnesses and health problems, including cognitive deterioration.
- Studies have demonstrated that eating a diet high in sugar can cause memory loss and shrinkage of the brain, especially in the region of the brain responsible for short-term memory storage.
- For instance, a study involving over 4,000 participants discovered that, on average, those who drank more sugar had smaller total brain sizes and worse memories than those who drank less.
- Reducing your sugar intake enhances your general health as well as your memory.
2. Attempt taking a fish oil supplement.
- Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are abundant in fish oil (DHA).
- These fats have been demonstrated to lessen the risk of heart disease, reduce inflammation, soothe stress and anxiety, and slow the ageing process in the brain, making them crucial for overall health.
- Consuming fish and fish oil supplements has been linked to improved memory, particularly in older adults, according to numerous studies.
- A 2015 analysis of 28 studies revealed that individuals with mild memory loss symptoms who took fish oil or other supplements high in DHA and EPA saw improvements in their episodic memory.
- In addition to being essential for the health and function of the brain, DHA and EPA also aid in lowering inflammation in the body, which has been connected to a reduction in cognitive performance.
3. Schedule some time to practice meditation.
- There are numerous ways in which meditation practice might improve your health.
- It is calming and relaxing, and studies have shown that it can even improve memory. It can also lower blood pressure and lessen discomfort and tension.
- Actually, studies have demonstrated that meditation increases brain grey matter. Neuronal cell bodies are found in grey matter.
- Gray matter shrinks with age, which has an adverse effect on cognition and memory.
- People of all ages, from those in their 20s to elderly folks, have exhibited improvements in short-term memory when they practice meditation and other relaxation techniques.
- For instance, a study conducted in Taiwan revealed that college students who practiced mindfulness and meditation had much improved spatial working memory compared to those who did not.
- The capacity to store and process information about an object’s location in space is known as spatial working memory.
4. Continue to weigh moderately
- Being well requires maintaining a moderate body weight, which is also one of the greatest strategies to keep your body and mind in optimal condition.
- Obesity has been shown in numerous studies to be a risk factor for cognitive deterioration.
- Obesity can actually alter brain chemistry linked to memory, which can have a deleterious effect on memory.
- Inflammation and insulin resistance are further consequences of obesity that might harm the brain.
- Significantly lower performance on memory tests was found to be associated with a greater body mass index in a study including fifty individuals aged 18 to 35.
- Additionally, obesity raises the chance of Alzheimer’s disease, a degenerative condition that impairs memory and cognitive function.
5. Get adequate rest.
- For a considerable amount of time, poor memory has been linked to inadequate sleep.
- Memory consolidation is the process by which short-term memories are reinforced and converted into long-term memories. Sleep is crucial to this process.
- According to research, getting too little sleep may be having a detrimental effect on your memory.
- For instance, 40 kids between the ages of 10 and 14 were included in the study to examine the impacts of sleep.
- After spending the night in training, one set of kids was assessed the next morning on their memory skills. The other group had training and testing on the same day and did not get any rest in between.
- On the memory tests, the group that slept in between training and testing outperformed the other group by 20%.
- According to a different study, nurses who worked the night shift performed worse on memory tests and committed more mathematical errors than those who worked the day shift (68 percent).
- Adults should sleep for seven to nine hours per night, according to health experts, to maintain good health.
6. Incorporate mindfulness
- Being mindful involves keeping your attention on the here and now while being conscious of your emotions and environment.
- Although mindfulness and meditation are related, they are not the same thing. Whereas mindfulness is a mental habit you can utilize in any setting, meditation is a more structured exercise.
- Research has indicated that practicing mindfulness can effectively reduce stress and enhance focus and memory.
- In contrast to students who did not undergo mindfulness training, participants in a study including 293 psychology students demonstrated enhanced recognition-memory ability when recalling objects.
- Additionally, mindfulness has been connected to an improvement in psychological well-being generally and a decreased risk of age-related cognitive decline.
- By focusing on your breathing, being more aware of the moment, and gently bringing your attention back to the present when it wanders, you may incorporate mindfulness techniques into your daily routine.
7. Moderately use alcohol
- Overindulging in alcohol can have a number of harmful effects on your health, including deteriorating memory.
- A pattern of drinking that increases blood alcohol concentration to 0.08 grammes per millilitre or higher is known as binge drinking. According to studies, it changes the brain and causes memory problems.
- In comparison to students who never binge-drank, students who drank six or more drinks in a short period of time—either weekly or monthly—performed worse on immediate and delayed memory-recall tests. The study involved 155 freshman in college.
- The brain is neurotoxically affected by alcohol. Binge drinking on a regular basis can harm the hippocampus, a region of the brain that is essential for memory.
- While the occasional glass or two is probably acceptable, cutting back on alcohol consumption is a wise move to safeguard your memory.
8. Develop mental skills
- Playing brain games is an entertaining and efficient technique to train your cognitive abilities, which will improve your memory.
- Memory-boosting activities such as Tetris, word recall software, crosswords, and even smartphone apps are great options.
- In a 4-week trial including 42 people with mild cognitive impairment, it was discovered that 8 hours of game play on a brain-training app enhanced memory test scores.
- Another study involving 4,715 participants found that when they participated in an online brain-training program for 15 minutes five days a week, there was a significant improvement in the participants’ working memory, short-term memory, concentration, and problem-solving skills when compared to the control group.
- Additionally, studies have indicated that playing brain-training games can lower an older adult’s risk of developing dementia.
9. Cut back on processed carbohydrates
- It may be detrimental to your memory to consume high quantities of refined carbs, such as those found in cakes, cereal, cookies, white rice, and white bread.
- Because these foods have a high glycemic index, the body breaks down the carbs in them quickly, which causes blood sugar levels to surge.
- Research has indicated that dementia, cognitive decline, and diminished cognitive function are linked to the Western diet, which is heavy in refined carbohydrates.
- In a study including 317 young, healthy Koreans, it was shown that those who ate more processed carbohydrates—such as white rice, noodles, and fast food—had lower cognitive function, particularly working and short-term memory.
- According to a different study, people who regularly ate ready-to-eat morning cereal performed worse cognitively than those who did not.
10. Have a vitamin D test done.
- The body uses vitamin D for a variety of essential functions.
- Reduced cognitive function is one of the many health problems associated with low vitamin D levels.
- In a five-year study, 318 older people were shown to have a faster loss of memory and other cognitive capacities compared to those with normal blood levels of vitamin D when their levels were less than 20 nanograms (ng) per millilitre (mL).
- An increased risk of dementia has also been connected to low vitamin D levels.
- It is fairly common to be vitamin D deficient, particularly among people with darker skin tones and in colder areas. To find out if you require a vitamin D supplement, discuss with your doctor the possibility of having a blood test.
- Physical and mental well-being are greatly enhanced by exercise.
- Studies have demonstrated that it is good for the brain and could assist people of all ages—from young toddlers to senior citizens—in improving their memory.
- For instance, a single session of moderate exercise on a stationary bike for 15 minutes resulted in enhanced cognitive performance, including memory, among participants ranging in age from 19 to 93.
- Numerous studies have demonstrated that exercise may enhance neuronal growth and development and secrete more neuroprotective proteins, all of which contribute to better brain health.
- Frequent exercise in middle age is also linked to a lower chance of dementia in old age.
12. Select foods that reduce inflammation
- Eating a diet high in nutrients that reduce inflammation could help you remember things better.
- Antioxidants lessen oxidative stress brought on by free radicals, which helps reduce inflammation in the body.
- Antioxidants can be found in foods such as fruits, vegetables, and teas.
- In comparison to those who consumed fewer of these nutrient-dense foods, those who ate more fruits and vegetables had decreased odds of cognitive decline and dementia, according to a new analysis of nine trials involving over 31,000 participants.
- Antioxidants such as flavonoids and anthocyanins are especially abundant in berries. Consuming them could be a great strategy to avoid memory loss.
13. Take into account curcumin
- Turmeric root contains a chemical called curcumin in high proportions. It belongs to a class of substances known as polyphenols.
- It has strong anti-inflammatory properties and is a strong antioxidant in the body.
- According to studies, curcumin lessens inflammation and oxidative damage in the brain in addition to reducing the amount of amyloid plaque. These build up on neurons and result in tissue and cell death, which impairs memory.
- In actuality, the accumulation of amyloid plaque may contribute to the development of Alzheimer’s disease.
- More research on humans is needed to fully understand how curcumin affects memory; however, some studies indicate that it may be useful in improving memory and delaying cognitive ageing.
14. Increase your intake of chocolate.
- In addition to being tasty, cocoa is nutrient-dense and a potent source of antioxidants known as flavonoids. Studies indicate that flavonoids are very good for the brain.
- They might aid in promoting the development of new blood vessels and neurons as well as improving blood flow in memory-related areas of the brain.
- In contrast to those who ate white chocolate without cocoa flavonoids, those who ingested dark chocolate containing 720 mg of cocoa flavonoids showed improved memory in a trial including thirty healthy participants.
- Select dark chocolate with a minimum 70% cacao content to reap the greatest health benefits from it. This will guarantee that it has higher concentrations of flavonoids, an antioxidant.
What are some natural ways to improve memory?
In summary, improving memory naturally is a comprehensive strategy that supports general wellbeing in addition to cognitive performance. Through the integration of lifestyle modifications, such as consistent physical activity, a well-balanced diet high in nutrients that enhance brain function, restful sleep, and stress reduction strategies, people can effectively utilise the natural elements to maximise their memory potential. Cognitive health is further enhanced by partaking in mentally stimulating activities like puzzles, meditation, and social interactions. Adopting these organic techniques promotes a healthier and more satisfying existence, in addition to improving memory. It serves as a helpful reminder that the decisions we make on a daily basis have a significant influence on our mental clarity and can help us to organically enhance our memory.
Frequently asked questions
What are some natural ways to improve memory?
What actually improves memory?
Answer: Maintaining a good diet, getting regular exercise, quitting smoking, and controlling blood pressure, cholesterol, and blood sugar are all tried-and-true strategies to safeguard memory. Having a cognitively engaged existence is also essential. Similar to how muscles get stronger with use, mental training maintains memory and mental skills.
What foods are good for memory?
Answer: The MIND diet can enhance brain function and reduce cognitive ageing. Eating fruits, vegetables, nuts, and leafy greens is encouraged. This diet also includes fish, chicken, beans, complete grains, olive oil, and even alcohol. You may improve your memory and cognitive function at any age by incorporating some of this diet.
How can I train my brain to improve memory?
Answer: Consider acquiring a new skill you’ve always wanted to attempt, such as becoming proficient at a tango dance, playing chess, playing guitar, creating pottery, juggling, speaking French, or perfecting your golf swing. As long as they keep you interested and challenged, any of these activities can help you get better at remembering things.
How can I memorize fast?
Answer: Repetition is a powerful tool for helping you remember things. Techniques for repetition can include self-testing, applying the straightforward advice in this section, and employing flash cards. Start extending the duration between each study session and spreading out your repetition and studying over a few days.
What is the 7 3 2 1 study method?
Answer: Furthermore, it’s critical to use a shortcut learning strategy like the 7321 method, which involves reading a topic or subject on one day, the following day, and the third day, and then reading the same content four days later or seven days after you first read the notes.
How do I memorize in 10 minutes?
Answer: Making the mnemonic memorable and pertinent to the content is crucial.
- Repeat Out Loud: Vocalizing knowledge helps to solidify it in our memories for some reason.
- Put It in Writing: Writing activates different brain regions than reading or listening does.
- Mentor Someone
- Try it on yourself
- Remain Calm