8 Ways You Can Naturally Improve Your Memory
Everyone might have forgetful moments sometimes. If you’re tired, your memory might not be as sharp as you would want it to be. These moments are not usually an issue unless of course, they start to get in the way of your everyday life, and you are forgetting things that never used to be an issue. Of course, if you start to feel like this, or more often than not, you notice that a loved one is starting to forget more now than they once did, make an appointment with your doctor who can check for the early symptoms of dementia and Alzheimer’s disease.
Just like everything, you have to work hard to ensure that your memory is functioning to the best of its ability, which is why we have listed some of the best and easiest ways that you can improve your memory naturally.
Try and limit your sugar intake
Eating too much sugar is bad for your whole health and can be a contributing factor in a number of different illnesses, but it has also been linked to cognitive decline as well.
Research has suggested that a diet high in sugar can lead to poor memory, particularly short-term memory, and one particular study showed that those who drank drinks that we full of sugar actually had lower brain volumes compared to those who do not.
Cut back on sugar to see your overall health improve; including your memory.
Take a fish oil supplement daily
Fish oils are incredibly rich in omega-3, which is absolutely essential for good overall health. They have a huge number of benefits for your overall health including; lowering the risk of heart disease; reducing inflammation; relieving stress and anxiety and slowing mental decline.
A number of studies have even suggested that it improves memory, especially in older people. Reports suggest that consuming fish oil supplements on a daily basis will help to improve short-term, working and episodic memory, especially in older people.
It is believed that meditation can help your health in a number of different ways, including reducing stress, relieving pain, lowering blood pressure, and can even help to improve memory.
Research has shown that meditation can increase the grey matter in the brain, which contains neuron body cells and naturally declines as you age. However; this decline can have a negative impact on your memory and cognition.
It is not just the elderly who could benefit from meditation though, and research has suggested that it can even improve the memory of people in their 20’s.
Maintain a healthy weight
Several studies have suggested that your weight can play a big part in how your brain functions and that obesity can actually be a cause for the cognitive decline.
It can cause changes to the memory-associated genes in the brain, which have been shown to negatively affect the memory. Of course, this is not the only health complaint that you are at higher risk for being overweight and obese. You are far more at risk of developing a number of serious health complaints.
Make sure you are getting enough sleep
This one should really come as no surprise, but consistently not getting enough sleep has long been linked to a poorer memory. It plays a very important role in memory consolidation, which is where short-term memories are strengthened before being transformed into a long-lasting memory.
One study showed that children performed better in memory tests after they had a good night’s sleep, compared to those who were tested after no sleep between the training and the testing. Another study, rather worryingly showed that nurses working the night test made more mathematical errors and over half of them scored lower on memory tests compared to those who were working the day shift.
For you to be in the best health, experts recommend that adults get between seven and nine hours of sleep every night.
Consume less alcohol
Again, this one should really come as no surprise, but drinking too much alcohol has a direct effect on your memory, as most of us have probably experienced at some point or another.
Binge drinking especially alters the brain, resulting in memory deficits. This is not just your immediate memory either. Over time, it can affect your delayed memory as well. This is because alcohol has neurotoxic effects on the brain, and repeated episodes of binge drinking can damage the hippocampus, which is the part of the brain that plays a huge role in memory.
So, if you want to keep your memory performing at its best; avoid excessive alcohol consumption.
Do some brain training
Brain training is a great way of boosting your memory. You can get a lot of brain training apps, which contain fun games, like crosswords or word-recall games.
Studies have shown that adults who had a mild cognitive impairment found that playing games on a brain training app for eight hours over a four week period showed an improved performance in memory tests.
Other studies have had similar results as well – one suggested that when people completed 15 minutes of online brain training at least five days a week, their short-term memory, working memory, concentration and problem solving all significantly improved.
They have also been linked to helping to reduce the risk of dementia in older adults as well.
Exercise is essential for your physical and mental health, but research has suggested that it is particularly beneficial for your brain, and can help to improve memory in people of all ages.
One study showed that people who exercised moderately for just 15 minutes a day had improved cognitive performance, including memory. A number of other studies have also suggested that exercise can increase the secretion of neuroprotective proteins and improve the growth and development of neurons, which can lead to improved brain health, including memory.
It has also been linked to a decreased risk of developing dementia later on in life if you exercise regularly.