Here are 14 natural ways to help you improve your memory:

14 Natural Ways To Improve Your Memory 

Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory

1. Eat Less Added Sugar

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.

2. Try a Fish Oil Supplement 

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.

3. Make Time For Meditation 

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.

4. Maintain A Moderate Weight

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.

5. Get Enough Sleep

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.

6. Practice Mindfulness 

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.

7. Avoid Alcohol 

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

8. Train Your Brain 

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.

9. Limit Refined Carbs 

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

10. Get Your Vitamin D Levels Tested 

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.

11. Exercise 

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.

12. Choose Anti-inflammatory Foods 

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.

13. Consider Curcumin

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.

14. Add Some Cocoa To Your Diet 

Get to know some proven, yet natural ways to help you improve your memory! 🌟

Having poor memory can be frustrating. You can use these 14 lifestyle and dietary tips to help improve your memory naturally.

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14 Natural Ways to Improve Your Memory

A common people pleasing trait is putting the needs of others above your own needs. Although this can be misinterpreted as being "kind, altruistic", this behavior can lead to resentment in the long- term. Here are some ways to help you overcome this unhealthy habit;

Prioritize Your  Needs as a Sensitive, People-Pleasing Introvert

The first step to any self-development journey is awareness. Begin with jotting a list of your uncompromisable promises. Examples include: 1. Morning walks 2. Eating out once a week 3. Having a "quite hour" for self-reflection every now and then

1. Become Aware Of The Promises You Are Making 

Instrospect on your "why" for the promises you listed. Is it for yourself, or are there to please others? This js necessary as we introverts don't like to disappoint others so we tend to think for others over ourselves.

2. Decide If This Is A Promise You Rally Want To Keep 

Promised your friend that you'd accompany them on their hike trip, but later you feel like you're not up to it? It's totally fine to back out and send your friend a genuine excuse. By doing this, you are practicing the art of listening to your own instinct than pleasing other people.

3. Let go of the self-promises you don’t want to keep 

Decide on a timeline to accomplish your promises and don't let other things get in the way of breaking these promises you keep to yourself.

4. For The Promises You Keep- Set A Deadline 

By starting small you are gathering evidence that you're capable of keeping promises. It will also help you see your self worth and pabe the way to keep more challenging promises.

5. Start Small:Keep One Small Promise To Yourself, Then Add More

Think ahead about what your boundaries will be around your promises, and these different categories of distractions and road bumps. It can be hard to set boundaries as an introvert — saying “no” to others is hard — but it’s necessary for your self-care and well-being.

6. Decide ahead of time what is worth breaking a promise for. 

As highly sensitive introverts, we especially need that alone time with ourselves. It is not a lie to say, “I’m scheduled at that time. Do you have time next week?” Time with ourselves is just as important (if not more so) than time with others.

7. Treat your time as the valuable commodity

Honoring your promises may involve that people-pleasing swear word: “No.”Saying “no” will probably be new to you and to the people who hear it come out of your mouth for the first time, but they will protect your mental health in the long run.

8. Honor your promises, for they reflect your priorities.

Learn some key tips on prioritizing your promises and non-negotiables. Especially for instroverts and people pleasers.

Highly sensitive introverts don’t like to disappoint others, but putting your needs first is important for your mental health.

14 Natural Ways to Improve Your Memory

How to Prioritize Your Own Needs as a Sensitive, People-Pleasing Introvert

Maryam Reads