14 Natural Ways to Improve Your Memory - Healthline

Having poor memory can be frustrating. You can use these 14 lifestyle and dietary tips to help improve your memory naturally. HealthConditionsFeaturedBreastCancerIBDMigraineMultipleSclerosis(MS)RheumatoidArthritisType2DiabetesSponsoredTopicsArticlesAcidRefluxADHDAllergiesAlzheimer's&DementiaBipolarDisorderCancerCrohn'sDiseaseChronicPainCold&FluCOPDDepressionFibromyalgiaHeartDiseaseHighCholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkinDisordersandCareSTDsDiscoverWellnessTopicsNutritionFitnessSexualHealthMen'sHealthWomen'sHealthMentalHealthSleepOriginalSeriesFreshFoodFastDiagnosisDiariesYou’reNotAlonePresentTenseVideoSeriesYouthinFocusHealthyHarvestNoMoreSilenceFutureofHealthPlanHealthChallengesMindfulEatingSugarSavvyMoveYourBodyGutHealthMoodFoodsAlignYourSpineFindCarePrimaryCareMentalHealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyleQuizzesWeightManagementAmIDepressed?AQuizforTeensAreYouaWorkaholic?HowWellDoYouSleep?Tools&ResourcesHealthNewsFindaDietFindHealthySnacksDrugsA-ZHealthA-ZConnectFindYourBezzyCommunityBreastCancerInflammatoryBowelDiseasePsoriaticArthritisMigraineMultipleSclerosisPsoriasisFollowusonsocialmediaShopProductsbyConditionInsomniaStressReliefBackPainNeckPainSleepApneaHotSleepersAllergiesPainReliefProductReviewsVitamins&SupplementsSleepMentalHealthNutritionAt-HomeTestingCBDMen’sHealthWomen’sHealthHealthConditionsDiscoverPlanConnectShopSubscribeNutritionEvidenceBased14NaturalWaystoImproveYourMemoryByJillianKubala,MS,RD—MedicallyreviewedbyDeborahWeatherspoon,Ph.D.,MSN—UpdatedonMay17,2022Everyonehasmomentsofforgetfulnessfromtimetotime,especiallywhenlifegetsbusy.Whilethiscanbeacompletelynormaloccurrence,havingapoormemorycanbefrustrating.Geneticsplayaroleinmemoryloss,especiallyinseriousneurologicalconditionslikeAlzheimer’sdisease.However,researchhasshownthatdietandlifestylehaveamajorimpactonmemorytoo.Hereare14evidence-basedwaystoimproveyourmemorynaturally.LucasOttone/StocksyUnited1.EatlessaddedsugarEatingtoomuchaddedsugarhasbeenlinkedtomanyhealthissuesandchronicdiseases,includingcognitivedecline.Researchhasshownthatasugar-ladendietcanleadtopoormemoryandreducedbrainvolume,particularlyintheareaofthebrainthatstoresshort-termmemory(1,2).Forexample,onestudyofmorethan4,000peoplefoundthatthosewithahigherintakeofsugarybeverageslikesodahadlowertotalbrainvolumesandpoorermemoriesonaveragecomparedwithpeoplewhoconsumedlesssugar(2).Cuttingbackonsugarnotonlyhelpsyourmemorybutalsoimprovesyouroverallhealth.SummaryResearchhasshownthatpeoplewhoregularlyconsumelotsofaddedsugarmayhavepoorermemoryandlowerbrainvolumethanthosewholimitsugar.2.TryafishoilsupplementFishoilisrichintheomega-3fattyacidseicosapentaenoicacid(EPA)anddocosahexaenoicacid(DHA).Thesefatsareimportantforoverallhealthandhavebeenshowntolowertheriskofheartdisease,reduceinflammation,relievestressandanxiety,andslowmentaldecline(3,4).Manystudieshaveshownthatconsumingfishandfishoilsupplementsmayimprovememory,especiallyinolderpeople.A2015reviewof28studiesshowedthatwhenadultswithmildsymptomsofmemorylosstooksupplementsrichinDHAandEPA,likefishoil,theyexperiencedimprovedepisodicmemory(6).BothDHAandEPAarevitaltothehealthandfunctioningofthebrainandalsohelpreduceinflammationinthebody,whichhasbeenlinkedtocognitivedecline(7).SummaryFishandfishoilsupplementsarerichintheomega-3fattyacidsEPAandDHA.Consumingthemmayhelpimproveshort-term,working,andepisodicmemory,especiallyinolderpeople.3.MaketimeformeditationThepracticeofmeditationmaypositivelyaffectyourhealthinmanyways.Itisrelaxingandsoothing,andhasbeenfoundtoreducestressandpain,lowerbloodpressureandevenimprovememory(8).Infact,meditationhasbeenshowntoincreasegraymatterinthebrain.Graymattercontainsneuroncellbodies(9).Asyouage,graymatterdeclines,whichnegativelyimpactsmemoryandcognition(10).Meditationandrelaxationtechniqueshavebeenshowntoimproveshort-termmemoryinpeopleofallages,frompeopleintheir20stoolderadults(11).Forexample,onestudyshowedthatTaiwanesecollegestudentswhoengagedinmeditationpracticeslikemindfulnesshadsignificantlybetterspatialworkingmemorythanstudentswhodidnotpracticemeditation(12).Spatialworkingmemoryistheabilitytoholdandprocessinformationinyourmindaboutthepositionsofobjectsinspace.SummaryMeditationisn’tjustgoodforyourbody—it’salsogoodforyourbrain.Researchsuggestsmeditationmayincreasegraymatterinthebrainandimprovespatialworkingmemory.4.MaintainamoderateweightMaintainingamoderatebodyweightisessentialforwell-beingandisoneofthebestwaystokeepyourbodyandmindintopcondition.Severalstudieshaveestablishedobesityasariskfactorforcognitivedecline.Havingobesitycanactuallycausechangestomemory-associatedgenesinthebrain,negativelyaffectingmemory(13).Obesitycanalsoleadtoinsulinresistanceandinflammation,bothofwhichcannegativelyimpactthebrain(14).Astudyof50peoplebetweenages18and35yearsfoundthatahigherbodymassindexwasassociatedwithsignificantlyworseperformanceonmemorytests(15).ObesityisalsoassociatedwithahigherriskofdevelopingAlzheimer’sdisease,aprogressivediseasethatdestroysmemoryandcognitivefunction(16).SummaryObesityisariskfactorforcognitivedecline.Maintainingabodymassindexwithinthenormalrangemayhelpyouavoidahostofissuesassociatedwithobesity,includingapoorermemory.5.GetenoughsleepLackofpropersleephasbeenassociatedwithpoormemoryforquitesometime.Sleepplaysanimportantroleinmemoryconsolidation,aprocessinwhichshort-termmemoriesarestrengthenedandtransformedintolong-lastingmemories.Researchshowsthatifyou’resleepdeprived,youcouldbenegativelyimpactingyourmemory.Forexample,onestudylookedattheeffectsofsleepin40childrenbetweenages10and14years.Onegroupofchildrenwastrainedformemorytestsintheevening,thentestedthefollowingmorningafteranight’ssleep.Theothergroupwastrainedandtestedonthesameday,withnosleepbetweentrainingandtesting.Thegroupthatsleptbetweentrainingandtestingperformed20%betteronthememorytests(17).Anotherstudyfoundthatnursesworkingthenightshiftmademoremathematicalerrorsandthat68%ofthemscoredloweronmemorytestscomparedwithnursesworkingthedayshift(17).Healthexpertsrecommendadultsgetbetween7and9hoursofsleepeachnightforoptimalhealth(18).SummaryStudieshaveconsistentlyassociatedsufficientsleepwithbettermemoryperformance.Sleephelpsconsolidatememories.You’realsolikelytoperformbetteronmemorytestsifyou’rewellrestedthanifyou’resleepdeprived.6.PracticemindfulnessMindfulnessisamentalstateinwhichyoufocusonyourpresentsituation,maintainingawarenessofyoursurroundingsandfeelings.Mindfulnessisusedinmeditation,butthetwoaren’toneandthesame.Meditationisamoreformalpractice,whereasmindfulnessisamentalhabityoucanuseinanysituation.Studieshaveshownthatmindfulnessiseffectiveatloweringstressandimprovingconcentrationandmemory.Onestudyof293psychologystudentsshowedthatthosewhounderwentmindfulnesstraininghadimprovedrecognition-memoryperformancewhenrecallingobjectscomparedwithstudentswhodidnotreceivemindfulnesstraining(19).Mindfulnesshasalsobeenlinkedwithalowerriskofage-relatedcognitivedeclineandanoverallimprovementinpsychologicalwell-being(20).Incorporatemindfulnesstechniquesintoyourdailyroutinebypayingmoreattentiontoyourpresentsituation,concentratingonyourbreathing,andgentlyresettingyourattentionwhenyourmindwanders.SummaryPracticingmindfulnesstechniqueshasbeenassociatedwithincreasedmemoryperformance.Mindfulnessisalsolinkedtoreducedage-relatedcognitivedecline.7.DrinkalcoholinmoderationConsumingtoomanyalcoholicbeveragescanbedetrimentaltoyourhealthinmanywaysandcannegativelyimpactyourmemory.Bingedrinkingisapatternofdrinkingthatraisesyourbloodalcohollevelsto0.08gramspermlorabove.Studieshaveshownitaltersthebrainandresultsinmemorydeficits.Astudyof155collegefreshmenfoundthatstudentswhoconsumedsixormoredrinkswithinashortperiodoftime,eitherweeklyormonthly,haddifficultiesinimmediateanddelayedmemory-recalltestscomparedwithstudentswhoneverbingedrank(21).Alcoholexhibitsneurotoxiceffectsonthebrain.Repeatedepisodesofbingedrinkingcandamagethehippocampus,apartofthebrainthatplaysavitalroleinmemory(22).WhilehavingadrinkortwonowandthenislikelyOK,avoidingexcessivealcoholintakeisasmartwaytoprotectyourmemory.SummaryAlcoholhasneurotoxiceffectsonthebrain,includingreducingmemoryperformance.Occasionalmoderatedrinkingistypicallynotanissue,butbingedrinkingcandamageyourhippocampus,akeyareaofyourbrainassociatedwithmemory.8.TrainyourbrainExercisingyourcognitiveskillsbyplayingbraingamesisafunandeffectivewaytoboostyourmemory.Crosswords,word-recallgames,Tetris,andevenmobileappsdedicatedtomemorytrainingareexcellentwaystostrengthenmemory.Astudythatincluded42adultswithmildcognitiveimpairmentfoundthatplayinggamesonabrain-trainingappfor8hoursovera4-weekperiodimprovedperformanceinmemorytests(23).Anotherstudyof4,715peopleshowedthatwhentheydid15minutesofanonlinebrain-trainingprogramatleast5daysaweek,theirshort-termmemory,workingmemory,concentration,andproblem-solvingimprovedsignificantlycomparedtoacontrolgroup(24).Plus,brain-traininggameshavebeenshowntohelpreducetheriskofdementiainolderadults(25).SummaryGamesthatchallengeyourbrainmayhelpyoustrengthenyourmemoryandmayevenreducetheriskofdementia.9.LimitrefinedcarbsConsuminglargeamountsofrefinedcarbohydrateslikecakes,cereal,cookies,whiterice,andwhitebreadmaybedamagingtoyourmemory.Thesefoodshaveahighglycemicindex,meaningthebodydigeststhesecarbohydratesquickly,leadingtoaspikeinbloodsugarlevels(26).StudieshaveshownthattheWesterndiet,whichishighinrefinedcarbohydrates,isassociatedwithdementia,cognitivedecline,andreducedcognitivefunction(27).Onestudyinvolving317healthyKoreanchildrenfoundthatthosewhoconsumedmoreprocessedcarbslikewhiterice,noodles,andfastfoodhadreducedcognitivecapacity,includingpoorershort-termandworkingmemory(28).Anotherstudydemonstratedthatadultswhoconsumedready-to-eatbreakfastcerealdailyhadpoorercognitivefunctionthanthosewhoconsumedcereallessfrequently(29).SummaryLikeaddedsugar,refinedcarbohydratesleadtoaspikeinbloodsugarlevels,whichcandamageyourbrainovertime.Dietshighinrefinedcarbshavebeenassociatedwithdementia,cognitivedecline,andreducedbrainfunction.10.GetyourvitaminDlevelstestedVitaminDisanimportantnutrientthatplaysmanyvitalrolesinthebody.LowlevelsofvitaminDhavebeenlinkedtoahostofhealthissues,includingareductionincognitivefunction.Astudythatfollowed318olderadultsfor5yearsfoundthatthosewhohadbloodlevelsofvitaminDlessthan20nanograms(ng)permilliliter(mL)losttheirmemoryandothercognitiveabilitiesfasterthanthosewithnormalvitaminDlevels(30).LowlevelsofvitaminDhavealsobeenlinkedtoagreaterriskofdevelopingdementia(31).VitaminDdeficiencyisverycommon,especiallyincolderclimatesandinthosewithdarkerskin.SpeakwithyourdoctoraboutgettingabloodtesttofindoutifyouneedavitaminDsupplement.SummaryVitaminDdeficiencyisverycommon,especiallyincolderclimates,andhasbeenassociatedwithage-relatedcognitivedeclineanddementia.IfyouthinkyoumighthavelowlevelsofvitaminD,askyourdoctorforabloodtest.11.ExerciseExerciseisimportantforoverallphysicalandmentalhealth.Researchhasestablishedthatit’sbeneficialforthebrainandmayhelpimprovememoryinpeopleofallages,fromchildrentoolderadults.Forexample,astudyof144peopleaged19to93showedthatasingleboutof15minutesofmoderateexerciseonastationarybikeledtoimprovedcognitiveperformance,includingmemory,acrossallages(32).Manystudieshaveshownexercisemayincreasethesecretionofneuroprotectiveproteinsandimprovethegrowthanddevelopmentofneurons,leadingtoimprovedbrainhealth(33).Regularexerciseinmidlifeisalsoassociatedwithadecreasedriskofdevelopingdementialaterinlife(34).SummaryExercisebringsincrediblebenefitsforyourwholebody,includingyourbrain.Evenmoderateexerciseforshortperiodshasbeenshowntoimprovecognitiveperformance,includingmemory,acrossallagegroups.12.Chooseanti-inflammatoryfoodsConsumingadietrichinanti-inflammatoryfoodsmayhelpimproveyourmemory.Antioxidantshelplowerinflammationinthebodybyreducingoxidativestresscausedbyfreeradicals.Youcanconsumeantioxidantsinfoodslikefruits,vegetables,andteas.Arecentreviewofninestudieswithmorethan31,000peoplefoundthatthosewhoatemorefruitsandvegetableshadlowerrisksofcognitivedeclineanddementiacomparedtothosewhoconsumedlessofthesenutritiousfoods(35).Berriesareparticularlyhighinantioxidantslikeflavonoidsandanthocyanins.Eatingthemmaybeanexcellentwaytopreventmemoryloss.SummaryAnti-inflammatoryfoodsaregreatforyourbrain,especiallyberriesandotherfoodsthatarehighinantioxidants.Toincorporatemoreanti-inflammatoryfoodsintoyourdiet,youcan’tgowrongbyconsumingavarietyoffruitsandvegetables.13.ConsidercurcuminCurcuminisacompoundfoundinhighconcentrationsinturmericroot.It’soneofacategoryofcompoundscalledpolyphenols.Itisapotentantioxidantandexertspowerfulanti-inflammatoryeffectsinthebody.Studieshavefoundthatcurcuminreducesoxidativedamageandinflammationinthebrainandalsolowersthequantityofamyloidplaques.Theseaccumulateonneuronsandcausecellandtissuedeath,leadingtomemoryloss(37).Infact,amyloidplaquebuildupmayplayaroleintheprogressionofAlzheimer’sdisease(38).Thoughmorehumanstudiesareneededontheeffectsofcurcuminonmemory,somestudiessuggestitmaybeeffectiveatboostingmemoryandpreventingcognitivedecline(39,40).SummaryCurcuminisapotentantioxidant.Animalstudieshaveshownitreducesinflammationandamyloidplaquesinthebrain.However,moreresearchinhumansisneeded.14.AddsomecocoatoyourdietCocoaisnotonlydeliciousbutalsonutritious,providingapowerfuldoseofantioxidantscalledflavonoids.Researchsuggestsflavonoidsareparticularlybeneficialtothebrain.Theymayhelpstimulatethegrowthofbloodvesselsandneuronsandincreasebloodflowinpartsofthebraininvolvedwithmemory.Astudyof30healthypeoplefoundthatthosewhoconsumeddarkchocolatecontaining720mgofcocoaflavonoidsdemonstratedbettermemorycomparedtothosewhoconsumedwhitechocolatewithoutcocoaflavonoids(41).Togetthemostbenefitoutofchocolate,choosedarkchocolatewithacocoacontentof70%cacaoorhigher.Thatwillhelpensureitcontainslargeramountsofantioxidantslikeflavonoids.SummaryCocoaishighinantioxidantsthatmayhelpimprovememoryperformance.Makesuretochoosedarkchocolatewith70%cacaoorhighersoyougetaconcentrateddoseofantioxidants.ThebottomlineTherearemanyfun,simpleandevendeliciouswaystoimproveyourmemory.Exercisingyourmindandbody,enjoyingaqualitypieceofchocolateandreducingtheamountofaddedsugarinyourdietareallexcellenttechniques.Tryaddingafewofthesescience-backedtipstoyourdailyroutinetoboostyourbrainhealthandkeepyourmemoryintopcondition.LastmedicallyreviewedonMay17,2022FEEDBACK:ByJillianKubala,MS,RD—MedicallyreviewedbyDeborahWeatherspoon,Ph.D.,MSN—UpdatedonMay17,2022ReadthisnextThe10BestNootropicSupplementstoBoostBrainPowerByHelenWest,RDNootropicsaredrugsorsupplementsthatcanboostbrainfunction.Hereare10nootropicsupplementsproventohavebrain-boostingbenefits.READMORE8WaystoIncreaseYourIQLevelsMedicallyreviewedbyKarinGepp,PsyDResearchsuggeststhattherearevariouswaystodevelopcrucialskillsrelatedtohumanintelligence.Exploresomeoftheactivitiesthatcanboost…READMORETheDangersof‘HomeRemedies’forSeriousIllnessesManypeopleturntohomeremediestotreattheircancer,colds,andautoimmunedisorders,butsomeofthesecancausemoreharmthangood.READMOREWhatDoesItMeantoHaveHyperthymesiaorHighlySuperiorAutobiographicalMemory(HSAM)?MedicallyreviewedbyTimothyJ.Legg,PhD,PsyDREADMORESpendingTimeInNatureIsGoodforYou.NewResearchExplainsWhyNewresearchrevealstheconnectionbetweennatureandwell-beingismoresigni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