You may be able to boost your memory with nutrition, exercise, and some activities, including meditation. Everyone has moments of forgetfulness from time to time, especially when life gets busy. While this can be a fully common occurrence, having a weak memory can be irritating. Genetics play a role in memory loss, especially in serious neurological diseases like Alzheimer’s disease. However, studies have revealed that diet and lifestyle have a huge impact on memory too. Here are 14 evidence-based strategies to boost your memory organically.
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1. Eat Less Added Sugar
Eating too much added sugar has been linked to several health concerns and chronic diseases, including cognitive loss. Research has revealed that a sugar-laden diet can lead to poor memory and lower brain capacity, particularly in the area of the brain that maintains short-term memory.
For example, one study of more than 4,000 adults revealed that those with a higher diet of sugary beverages like soda had lower overall brain sizes and poorer memories on average compared with people who consumed less sugar. Cutting back on sugar not only aids your memory but also improves your general health.
Summary: Research has indicated that those who routinely consume too much added sugar may have weaker memory and reduced brain volume than those who limit sugar.
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2. Try a Fish Oil Supplement
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are vital for overall health and have been found to lessen the risk of heart disease, reduce inflammation, relieve stress and anxiety, and prevent brain decline.
Many studies have indicated that taking fish and fish oil supplements may improve memory, especially in older adults. A 2015 analysis of 28 studies found that when persons with modest signs of memory loss took supplements rich in DHA and EPA, such as fish oil, they exhibited better episodic memory. Both DHA and EPA are crucial to the health and functioning of the brain and also help reduce inflammation in the body, which has been related to cognitive decline.
Summary: Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA. Consuming them may assist in enhancing short-term, working, and episodic memory, especially in senior persons.
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3. Make Time for Meditation
The practice of meditation may positively benefit your health in various ways. It is relaxing and soothing, and has been reported to decrease tension and pain, lower blood pressure, and even improve memory. In fact, meditation has been shown to enhance gray matter in the brain. Gray matter contains neuron cell bodies. As you age, gray matter diminishes, which significantly impairs memory and cognition.
Meditation and relaxation techniques have been found to increase short-term memory in people of all ages, from persons in their 20s to older folks. For example, one study found that Taiwanese college students who engaged in meditation techniques like mindfulness had considerably stronger spatial working memory than students who did not practice meditation. Spatial working memory is the ability to keep and process information in your mind about the placements of things in space.
Summary: Meditation isn’t just helpful for your body—it’s also excellent for your brain. Research says meditation may boost gray matter in the brain and increase spatial working memory.
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4. Maintain a Reasonable Weight
Maintaining a moderate body weight is vital for well-being and is one of the finest methods to keep your body and mind in top form. Several studies have identified obesity as a risk factor for cognitive deterioration. Having obesity can actually trigger alterations to memory-associated genes in the brain, negatively impairing memory.
Obesity can also contribute to insulin resistance and inflammation, all of which can significantly damage the brain. A study of 50 adults between ages 18 and 35 years indicated that a greater body mass index was related to considerably lower performance on memory tests. Obesity is also related to an increased chance of acquiring Alzheimer’s disease, a degenerative condition that impairs memory and cognitive function.
Summary: Obesity is a risk factor for cognitive decline. Maintaining a body mass index within the usual range may benefit you by avoiding a range of ailments connected with fat, including a weaker memory.
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5. Get Adequate Sleep
Lack of appropriate sleep has been related to impaired memory for quite some time. Sleep has a vital role in memory consolidation, a process in which short-term memories are consolidated and changed into long-lasting memories. Research suggests that if you’re sleep deprived, you could be significantly harming your memory.
For example, one study looked at the impact of sleep on 40 youngsters between ages 10 and 14 years. One set of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing. The group that slept between training and testing fared 20% better on the memory tests.
Another study indicated that nurses on the night shift made more mathematical errors and that 68% of them performed poorer on memory tests compared with nurses working the day shift. Health professionals recommend adults obtain between 7 and 9 hours of sleep each night for optimal health.
Summary: Studies have consistently associated sufficient sleep with enhanced memory performance. Sleep helps solidify memories. You’re also likely to do better on memory tests if you’re well rested than if you’re sleep deprived.
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6. Practice Mindfulness
Mindfulness is a mental state in which you focus on your present circumstances, retaining 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 may utilize in any situation.
Studies have demonstrated that mindfulness is beneficial at lowering stress and improving concentration and memory. One study of 293 psychology students found that individuals who attended mindfulness training had enhanced recognition-memory ability when recalling objects compared with students who did not get mindfulness training. Mindfulness has also been connected with a lower incidence of age-related cognitive decline and an overall improvement in psychological well-being. Incorporate mindfulness practices into your daily routine by paying greater attention to your present circumstance, focusing on your breathing, and gently resetting your attention when your mind wanders.
Summary: Practicing mindfulness has been connected with enhanced memory performance. Mindfulness is also linked to minimized age-related cognitive deterioration.
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7. Drink Alcohol in Moderation
Consuming too many alcoholic beverages can be damaging to your health in numerous ways and can badly affect your memory. Binge drinking is a pattern of drinking that escalates your blood alcohol levels to 0.08 grams per milliliter or above. Studies have shown it changes the brain and results in memory problems.
A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared with students who never binge drank. Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory.
While having a drink or two now and then is likely OK, avoiding excessive alcohol intake is a smart way to protect your memory.
Summary: 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.
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8. Train Your Brain
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory. Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory.
A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for 8 hours over a 4-week period improved performance in memory tests. Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least 5 days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control group. Plus, brain-training games have been shown to help reduce the risk of dementia in older adults.
Summary: Games that challenge your brain may help you strengthen your memory and may even reduce the risk of dementia.
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9. Limit 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.
Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline, and reduced cognitive function. One study involving 317 healthy Korean children found that those who consumed more processed carbs like white rice, noodles, and fast food had reduced cognitive capacity, including poorer short-term and working memory. Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently.
Summary: 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.
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10. Get Your Vitamin D Levels Tested
Vitamin D is an important nutrient that plays many vital roles in the body. Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function. A study that followed 318 older adults for 5 years found that those who had blood levels of vitamin D less than 20 nanograms (ng) per milliliter (mL) lost their memory and other cognitive abilities faster than those with normal vitamin D levels. Low levels of vitamin D have also been linked to a greater risk of developing dementia.
Vitamin D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.
Summary: Vitamin D deficiency is very common, especially in colder climates, and has been associated with age-related cognitive decline and dementia. If you think you might have low levels of vitamin D, ask your doctor for a blood test.
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11. Exercise
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.
For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages. Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health. Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.
Summary: 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.
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12. Choose Anti-Inflammatory Foods
Consuming a diet rich in anti-inflammatory foods may help improve your memory. Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals. You can consume antioxidants in foods like fruits, vegetables, and teas.
A recent review of nine studies with more than 31,000 people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods. Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.
Summary: 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.
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13. Consider Curcumin
Curcumin is a compound found in high concentrations 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.
Studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques. These accumulate on neurons and cause cell and tissue death, leading to memory loss. In fact, amyloid plaque buildup may play a role in the progression of Alzheimer’s disease.
Though more human studies are needed on the effects of curcumin on memory, some studies suggest it may be effective at boosting memory and preventing cognitive decline.
Summary: 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.
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14. Add Some Cocoa to Your Diet
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. They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.
A study of 30 healthy people found that those who consumed dark chocolate containing 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids. To get the maximum benefit out of chocolate, consider dark chocolate with a cocoa concentration of 70% cacao or higher. That will assist in ensuring it includes bigger concentrations of antioxidants like flavonoids.
Summary: Cocoa is abundant in antioxidants that may help enhance memory performance. Make sure to buy dark chocolate with 70% cacao or higher so you get a concentrated dose of antioxidants.
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The Bottom Line
There are many fun, simple, and even delicious ways to improve your memory. Exercising your mind and body, eating a nice piece of chocolate, and limiting the amount of added sugar in your diet are all wonderful approaches. Try adding a few of these science-backed practices to your daily routine to increase your brain health and keep your memory in peak form.