Your memory is like a filing cabinet. It contains everything you have learned and will learn in this life, neatly, labeled and organized. Memory is crucial to your well-being and interactions with other people, but as you get older, your memory deteriorates.
That’s why it’s so important to do what you can to improve your memory now. There are many natural ways to improve memory, and they can also boost your overall health.
10 Proven Ways to Improve Memory Naturally
Whether you are young, middle-aged, or a bit older, these proven ways to boost memory can be very effective. You can get started with them right now.
1. Reduce Your Sugar Intake
From yogurt to mustard, from orange juice to soy sauce, added sugar makes an appearance on the labels of most supermarket foods. Unfortunately, a sugar-rich diet reduces brain volume and negatively affects your short-term memory. Cutting down on added sugar is one of the best natural ways to improve memory.
2. Take a Fish Oil Supplement
You may eat salmon and other fatty fish already, but to maximize the effects of omega-3 fatty acids on your memory, consider taking a supplement. A study found that concentrated fish oil supplements taken over the course of 12 months help older adults perform better on short-term and working memory tests.
3. Eat Less Refined Carbs
Refined carbs may contribute to cognitive decline and dementia. Try to eat less white bread, white rice, cereal, and cookies.
4. Reduce Alcohol Consumption
Binge drinking damages the part of the brain that is associated with memory, the hippocampus. But even moderate amounts of alcohol may have a negative effect on memory.
5. Sleep At Least 7 Hours Every Night
Working night shifts leads to poorer scores on memory tests, according to this study. For a healthy body and a healthy memory, try to sleep 7-9 hours every night. Avoid staying up late and use a blue light filter on your phone or computer at night.
6. Meditate Every Day
Did you know that meditation can increase gray matter? At the same time, it can reduce stress and improve your short-term memory. You don’t need a cushion to meditate. During any quiet moment of the day, breathe in and out and clear your mind of thoughts.
7. Maintain a Healthy Weight
Obesity decreases your spatial memory and it is a risk factor for cognitive decline. If you avoid added sugar and refined carbs, and exercise, maintaining a healthy weight becomes easier.
8. Play Games That Challenge Your Brain
Sudoku, crossword puzzles, and brain-training apps can help keep your memory sharp. To improve short-term memory and working memory, play these games for five days a week for at least 15 minutes.
9. Take More Vitamin D
Vitamin D seems to play a key role in preserving your memory and cognitive abilities. A five-year study of older adults found that low levels of vitamin D contribute to a faster decline in memory.
10. Get More Exercise
Being physically active has a positive effect on your memory. A study across ages found that even 15 minutes of moderate exercise can have a positive impact on memory.
Over to You
Take advantage of these natural ways to improve your memory and boost your health. Avoid harmful foods, take the right supplements, exercise, meditate, and get some good sleep, and you’ll create optimal conditions for your memory to stay sharp for years to come.