14 Natural Ways to Improve Your Memory

Fish oil is rich in omega-3 fatty acids EPA and DHA which are important for overall health. Consuming them may help improve short-term,working, and episodic memory, especially in older people.

Meditation isn’t just good for your body —it’s also good for your brain. Research suggests meditation may increase gray matter in the brain and improve spatial working memory.

Maintaining a moderate body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Health experts recommend adults get between 7-9 hrs of sleep each night.

Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.

Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.

Practicing mindfulness techniques has been associated with increased memory performance. Mindfulness is also linked to reduced age-related cognitive decline.

Alcohol has neurotoxic effects on the brain, including reducing memory performance. Occasional moderate drinking is typically not an issue, but binge drinking can damage your hippocampus, a key area of your brain associated with memory.

Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.

Like added sugar, refined carbohydrates lead to a spike in blood sugar levels, which can damage your brain over time. Diets high in refined carbs have been associated with dementia, cognitive decline, and reduced brain function.

Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.

Exercise brings incredible benefits for your whole body, including your brain. Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.

Anti-inflammatory foods are great for your brain, especially berries and other foods that are high in antioxidants. To incorporate more anti-inflammatory foods into your diet, you can’t go wrong by consuming a variety of fruits and vegetables.

Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols.

Curcumin is a potent antioxidant. Animal studies have shown it reduces inflammation and amyloid plaques in the brain.However, more research in humans is needed.

Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.

To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids.