How To Improve Your Memory Naturally

From forgetting keys, to to-do lists, faces, directions, and even the reason one has started on an activity, all of us have experienced the feeling of “What was it that I needed to do?”

From forgotten keys to to-do lists, we’ve all experienced those ‘what was it again?’ moments. It usually gets worse as we grow older.

Memory is the process of storing and retrieving information in our brains. Many factors affect memory, including age, diet, sleep and stress. Good brain health is integral to memory function, and there are many ways to achieve that.

In this blog, we’ll unravel ways to improve your memory naturally. So, dive in to supercharge your brainpower with our practical and engaging techniques.

Tips to boost your memory naturally

A study from Harvard Medical School has found that even after menopause, when women’s memories naturally start to decline, they still beat men in all memory tests.   

But no matter how old you are, or whether you’re male or female, here are a few tips on how to boost your memory and brain wellness:

1. Control your BP

Several studies show the relation of blood pressure with cognitive function and dementia. According to 2020 research published in the ‘Journal of the American Medical Association’ (JAMA), hypertension, especially in midlife, is associated with dementia and cognitive impairment later in life.

Lowering blood pressure, then, may be associated with a lower risk of brain impairment.  

According to the American Heart Association, high blood pressure stage 1 reading is 130 – 139/80 – 89, stage 2 is 140/90 or higher and a hypertensive crisis is 180/120 or higher, where you must consult your doctor immediately.

Fortunately, high blood pressure is a treatable condition, and if you treat it aggressively, you could have a positive benefit on cognition and brain structure.

2. Keep hydrated

Some of the most essential advice for brain health is also the most obvious, and keeping your water levels topped up is one of them. Water is important for your brain to function well.  

When you are dehydrated, you can get headaches and feel tired. Severe dehydration can even lead to confusion and hallucinations.

If you struggle to drink the recommended 2 litres a day, make your water a bit more fun by adding some fresh fruit like blueberries or strawberries, a few slices of cucumber, or some lemon and mint.

3. Don’t skip breakfast

Make sure breakfast is part of your daily routine. If you skip breakfast regularly, make sure it becomes a priority when trying to boost your brain power. Eating breakfast daily can help to improve short term memory and attention span.

A 2013 research, published in the journal ‘Frontiers in Human Neuroscience’, shows that students who eat breakfast tend to perform better than those who skip it.

A good breakfast should ideally include a little food from all three of the macronutrient groups, such as protein, carbohydrates and fats. All choices should be as fresh as possible and in whole food form for maximum nutrition and benefits to health and concentration.

4. Get enough sleep

Sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. Sleeping improves memory recall and helps regulate the metabolism in the body and reduces mental fatigue.

When measuring sleepiness, scientists found that people with sleep deprivation had lower alertness and concentration. As per 2007 research that appears in the journal ‘Neuropsychiatric Disease and Treatment’, lack of enough sleep makes it more difficult to concentrate, making it easier for you get confused your memory impaired. Research has found that everyone’s concentration is best with seven hours of sleep per night. As any less and people start to suffer with more mood problems and difficulty concentrating.

5. Move every day

According to the Centers for Disease Control and Prevention (CDC), when you are exercising, your brain is working at full capacity. Cognitive decline and memory impairment is almost twice as common among adults who are inactive compared to those who are active.

A 2020 research, published in the journal ‘Preventive Medicine’, observes that regular physical activity can contribute to the prevention of cognitive decline and dementia.

Getting moving helps to improve blood flow to the brain, keep your memory sharp, and enables you to learn new tasks more quickly. During exercise, nerve cells in the brain release factors that trigger lots of other chemicals which help to promote cognitive function.

6. Eat right

Studies show that what you eat not only affects cardiovascular health but also your brain health. A 2020 research, published in the journal ‘Neurology’, notes that Mediterranean diets are the best for improving memory and cognitive function.

Eat more fresh fruit and vegetables, olive oil and other sources of omega-3s.

Make sure you surround yourself with healthy brain-boosting snacks like berries, nuts and seeds.

Blueberries boost learning and memory due to its high levels of flavonoids, in particular anthocyanins. These are thought to protect against oxidative stress (free radical damage) in the brain.

Flaxseeds contain ALA (alpha linolenic acid), a healthy omega-3 fat that improves the function of the cerebral cortex, an area of the brain associated with motor skills and spatial awareness.

Try adding a tablespoon to your smoothies or stirring into yogurts.

7. Solve a puzzle

To stay sharp, keep your mind ticking over. Just as your body needs regular exercise, your brain needs regular exercise, too. Keep it fit by playing cards and chess games, reading books, learning an instrument or new language or by pursing a new hobby.

Crosswords, word jumbles and sudoku puzzles are all wonderful and fun ways to improve memory. It has been found that older adults who regularly take part in word and number puzzles have sharper brains.

A 2019 research from the University of Exter, published in the journal International Journal of Geriatric Psychiatry, notes that working on a puzzle reinforces connections between brain cells, improves mental speed and is an effective way to improve short-term memory.

Puzzles increase the production of dopamine, a chemical that regulates mood, memory, and concentration. Dopamine is released with every success as we solve the puzzle. The more often they played puzzles, the better their brain function. A 2014 report in the journal ‘Clinical Corelations’, has found that doing crossword puzzles could reduce the onset of dementia by two and a half years.

8. Stay connected

Keep your social connections vibrant. Even if you don’t meet people physically every day, keep in touch with them on social media and phone. Participation and social interaction with people goes a long way in preserving memories and language skills.

A 2022 research from the University of New South Wales notes that any social interaction is better than no interaction to keep your brain healthy. For example, yearly, monthly or weekly engagement in a community group is associated with slower memory decline than no engagement.

According to research published in ‘The Lancet Healthy Longevity’, having social interactions was associated with slower decline in cognitive function - just talking to people uses your memory and language skills.

Having strong social connections also leads to strengthening of social abilities and an improving your mood. Being in touch with people gives you emotional support and reduces the feeling of anxiety and isolation.

9. Avoid excessive alcohol

Alcohol interferes with the brain’s communication pathways and can affect the way the brain looks and works. It makes it harder for the brain areas controlling balance, memory, speech, and judgment to work optimally.

A 2014 study has suggested that middle-aged men and women with a previous history of alcohol abuse are at considerably greater risk of developing memory loss as they grow older.

The report, published in ‘The American Journal of Geriatric Psychiatry’, studied 6,500 people in their 50s and 60s. Those who had problems with excessive alcohol consumption in the past were more than twice as likely to develop severe memory impairment. Avoid or cut down on alcohol.

10. Meditate to de-stress

A 2005 research, published in the journal ‘NeuroReport’, notes that frequent meditation seemed to bolster the cerebral cortex of people’s brains. The cortex deals with mental functions such as learning, concentration and memory.

Regular meditation increases blood flow to the brain, which leads to a stronger network of blood vessels in the cerebral cortex and reinforces memory capacity.

A 2010 report, that appears in the journal ‘Psychological Science’, has found that people who meditate intensively have better attention and sustained focus, even during the most mundane of tasks.

Previous research from The University of North Carolina also found that meditating for as little as 20 minutes a day, over just four days can be enough to improve cognitive skills and memory.

Conclusion

Age-associated memory impairment doesn’t have to be your story simply because you’re getting older. The brain is a dynamic organ and your youthful mind.

learning ability, creativity and memory can remain intact with a few simple strategies.

There is increasing evidence that lifestyle changes have a profound effect on brain wellness and memory retention. In other words, no matter your age, you can take a trip down memory lane real quick!