The human brain has an astonishing ability, to adapt and change,—even into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt, and react in ever-changing ways.
Genetics plays a role in memory loss, especially in serious neurological conditions, like Alzheimer’s disease. However, research has shown that, diet and lifestyle have a major impact on memory too.
There’s lots you can do to improve your memory, and mental performance.
Here are 10 evidence-based ways, to improve your memory naturally.
1. Eat Less Added Sugar.
Eating too much added sugar, has been linked to many health issues, and chronic diseases, including cognitive decline.
For example, one study of more than 4,000 people, found that, those with a higher intake of sugary beverages, like soda, had lower total brain volumes, and poorer memories on average, compared to people who consumed less sugar.
Research shows that, rats eating high-sugar diets, were less able to remember, whether they had previously seen objects, in specific locations before.
Cutting back on sugar not only helps your memory but also improves your overall health.
2. Make Time for Meditation.
Mindfulness meditation may help improve memory. Many studies show meditation improves brain function, reduces markers of brain degeneration, and improves both working memory, and long term memory.
The researchers observed, the brains of people, who regularly practiced meditation and those who did not.
Results indicated that, making a habit of meditating, may cause long term changes in the brain, including increasing brain plasticity, which helps keep it healthy.
3. Try a fish oil supplement.
Fish oil is rich in omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
These fats are important for overall health, and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline.
which has been linked to cognitive decline.
4. Get Enough Sleep.
Sleep is important to a number of brain functions, including, how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active, while you sleep. Recent findings suggest that, sleep plays a housekeeping role, that removes toxins in your brain, that build up while you are awake.
Studies have consistently associated sufficient sleep with better memory performance. Sleep helps consolidate memories.
5. Drink Less Alcohol.
Consuming too many alcoholic beverages, can be detrimental to your health in many ways, and can negatively impact your memory.
Alcohol has neurotoxic effects on the brain, including, reducing memory performance. Occasional moderate drinking isn’t an issue, but huge drinking can damage your hippocampus, a key area of your brain associated with memory.
6. Cut Down on Refined Carbs.
Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice, and white bread may be damaging to your memory.
These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels.
Diets high in refined carbs, have been associated with dementia, cognitive decline, and reduced brain function.
7. Exercise More.
Exercise is important for overall physical, and mental health.
Research has established that, it’s beneficial for the brain, and may help improve memory in people of all ages, from children to older adults.
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.
8. Choose Anti-Inflammatory Foods.
Consuming a diet rich in anti-inflammatory foods, may help improve your memory.
Anti-inflammatory foods are great for your brain, especially berries and other foods, that are high in antioxidants. You can consume antioxidants in foods like fruits, vegetables and teas.
Berries are particularly high in antioxidants, like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.
9. Consider Curcumin.
Curcumin is a compound found in high concentration in turmeric root. It’s one of a category of compounds called polyphenols.
It is a potent antioxidant, and exerts powerful anti-inflammatory effects in the body.
Though more human studies are needed on the effects of curcumin on memory, animal studies suggest, it may be effective at boosting memory, and preventing cognitive decline.
10. Add Some Cocoa to Your Diet.
Cocoa is not only delicious, but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggest, flavonoids are particularly beneficial to the brain.
They may help stimulate the growth of blood vessels, neurons and increase blood flow in parts of the brain involved with memory.
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.
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