Top 6 Natural Ways to Improve Memory

If you’re relatively young and healthy, improving your memory may not be the health goal you’re currently most focused on. However, memory impairment is an issue that shouldn’t be taken lightly. Considering that memory is tied to many other brain functions and serves as a window into overall cognitive health, it’s never too early to find ways to improve your memory.

Can you actually improve your memory? Research suggests that yes, you most likely can.

For people struggling with remembering things, concentrating, and making decisions, experts’ advice for how to improve memory includes: Learning new information regularly

Eating an anti-inflammatory diet

Exercising often

Getting enough sleep

Potentially trying certain supplements, including nootropics.

Keep Learning New Things

Challenging yourself with new tasks and “breaking out of your comfort zone” are great ways to encourage neuroplasticity, which is the brain’s ability to adapt to new things. Neuroplasticity describes how your brain responds to challenges and experiences by forming new connections, a fantastic way to improve memory. It happens when the brain reorganizes synaptic connections in response to learning and experiences.

It can be easy to get into a monotonous routine as we age, but continuing to develop new skills is essential for keeping the brain sharp and attentive. The best brain-boosting exercises require concentration, full engagement, and a bit of mental effort. Any activity or hobby that requires hand-eye coordination and complex motor skills is also great for the mind.

Ideally, you want to practice exercises you can become increasingly good at over time since progress is rewarding and fun. Some examples include: Learning a new instrument or language

Building things with your hands (You can watch YouTube videos online for help)

Playing chess and other games, either online or in person

Dancing, yoga, and tai chi

Golfing, tennis, bocce, and similar sports

Doing crossword puzzles or playing board games

Eat an Anti-Inflammatory Diet

One important aspect of improving your memory is providing your brain with the fuel to protect against damage (like free radicals and oxidative stress). Eating an anti-inflammatory diet is one of the natural ways to improve memory.

A diet aimed at protecting cognitive function — and potentially even fighting neurodegenerative diseases like dementia and Alzheimer’s disease — should be filled with antioxidants (from colorful fruits and vegetables), quality proteins, and healthy fats. This eating style has been termed the MIND diet, a cross between the Mediterranean diet and DASH diet, created to support heart health. A 2020 study found that the MIND diet may contribute to cognitive resilience in the elderly.

You’ll want to include plenty of “brain foods” that support focus and memory in your diet, such as: Healthy fats, including olive oil, avocado, coconut, nuts like walnuts, egg yolks, ground flaxseed, and flaxseed oil

High-antioxidant foods, such as leafy greens, peppers, onions, citrus fruits, berries, broccoli, dark cocoa, acai, turmeric, and herbs

Cold-water “fatty fish,” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring, which provide omega-3s

Superfoods like wheatgrass, seaweed, and algae

Green tea and coffee in moderation

Wine in moderation (about one glass a day for women, two for men)

Exercise Regularly Regular exercise has been shown in studies to help protect both short-term and long-term memories. It helps your mind stay sharp by: Halting age-related changes in the hippocampus Increasing circulation and oxygen to your brain Boosting neuroplasticity by stimulating growth factors and neuronal connections, including those facilitated by neurotrophins and myokines Managing inflammation and supporting a healthy immune system Reducing the risk for disorders that can contribute to memory loss, such as diabetes and cardiovascular disease Building resiliency against stress Reducing fatigue Releasing endorphins that fight depression Aerobic exercises like brisk walking, swimming, and cycling are among the best options for older adults, including those with injuries or pain. Get Enough Sleep Sleep impacts not only your energy level but also your focus, memory, problem-solving abilities, emotion regulation, and creativity. Researchers have even found that getting enough sleep (avoiding sleep deprivation) plays a role in long-term and short-term memory consolidation, which takes place during the deepest stages of sleep.Adults need between seven to nine hours of sleep per night to feel their best. Some tips for getting better sleep include: Stick to a regular schedule to support your circadian rhythm (your internal clock). Go to bed at the same time every night and get up at the same time each morning. Limit screen time at night and avoid scrolling through distressing news online. Instead, do something relaxing, such as reading, meditating, or writing. Blue light emitted by electronics, such as TVs, tablets, phones, and computers, can affect your sleep. Try soothing activities, such as listening to music, meditation, or yoga, which can improve cognitive abilities, including focus, creativity, memory, and learning. One study found that meditation and music significantly enhanced subjective memory function and objective cognitive performance in adults with cognitive decline. Avoid alcohol, caffeine, sugar, and spicy foods before bedtime. Take a nap, especially after learning new information. According to some studies, this may help with remembering things more easily. Prioritize Relationships to Fight Loneliness Studies show that meaningful relationships in one’s life and a supportive social circle can help defend the brain against damage since these decrease loneliness, a form of psychological stress.To boost your mood and brain function, make an effort to maintain relationships and reach out to others often. Try finding a community you can actively engage in, such as a church or faith group, fitness centre, sports team, volunteer organization, etc.Laughing with others and physical affection can help release “happy hormones,” such as oxytocin, that can aid in cognitive health. Intentionally seek out and spend time with positive people. Playing with children and pets is another great stress-reducer that can make life more playful and help you take things less seriously.Here’s a tip: If you find it difficult to keep up with an active social life and remember events, try staying organized with the help of calendars, planners, maps, shopping lists, file folders, and address books. These types of things are […]

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