Natural Ways To Improve Memory

Thinking about improving your memory may not be what you’re focused on if you’re young and healthy. However, it’s better to take preventive steps that can help avoid cognitive issues in the future. It’s easy to take a healthy brain function for granted. It’s not too early to find ways to improve on your memory. There are several natural ways to improve memory that can be implemented into a daily routine. Here are some to focus on. (post includes affiliate links; full disclosure statement available {here})

Eat Less Sugar 

Too much sugar has been linked to many health issues like cognitive decline. It can lead to poor memory and reduced brain volume. Studies have shown that it particularly reduces short-term memory. The elevated glucose in the bloodstream can cause inflammation in the brain, which leads to memory problems. Research has found that reducing sugar consumption and adding omega-3 fatty acids improves working memory.

Omega-3 Supplement 

The highest quantity of omega 3 is quinoa and flaxseeds. Omega-3 the only fat the brain needs. Research shows that fish oil helps prevent cognitive decline. The omega-3 fatty acids containing EPA and DHA play an important role in the brain structure and function. It helps with memory by supporting the functions of the brain and good brain health.

Sleep

Sleep helps cleanse and repair the brain. Lack of proper sleep is associated with memory problems. As sleep plays an important role in memory consolidation. This is where your short term memory is strengthened and made into long term memory. 

Brain Training 

Regular exercise for your brain is a great way to improve memory. Games like word-recall, crosswords, Tetris, and apps dedicated to memory are great ways to strengthen your memory. Studies have shown that brain training games reduce the risk of dementia for older adults. 

Meditate 

Meditation is great for your overall wellbeing. It has been shown to reduce stress, lower blood pressure, and improve memory. Meditation has shown to increase grey matter in the brain. As we age grey matter declines, which impacts the memory and cognition. By adding meditation to your routine you can improve short term memory.

Vitamin D

Low levels of vitamin D have been linked to a reduction in cognitive function. It’s also been shown that low levels have been linked to the development of dementia. Vitamin D acts as a neurosteroid hormone that regulates neurotransmitters and neurotrophins. It increases nerve growth which promotes brain health.

Anti-Inflammatory Diet 

A diet rich in anti-inflammatory foods can help improve memory.Consuming too many refined carbohydrates like white bread, cakes and cookies can be damaging to the memory. These foods have a high glycemic index, which makes the body digest them more quickly, leading to a spike in blood sugar levels. Studies show a link between the western diet and dementia. It has been associated with reduced cognitive capacity and poor short term memory.