8 Natural Ways to Improve Your Memory

8 Natural Ways to Improve Your Memory

8 Natural Ways to Improve Your Memory

8 Natural Ways to Improve Your Memory

1. Brain Training

8 Natural Ways to Improve Your Memory

There are many brain training activities online that can help improve a person’s memory. In a similar way to muscles, the brain needs regular use to stay healthy. Brain training, like any other factor, is essential for your gray matter, and this training can help you grow and expand, improving your memory.

In the journal PLoS One Trusted Source, researchers found improved brain function in those who did 15 minutes of brain-training activity 5 or more days a week.

When the researchers compared them to a control group who did a crossword puzzle, the participants in this puzzle all significantly improved their working memory, short-term memory, and problem-solving skills.

Researchers used brain training activities from the Lumosity website. I was working on memorizing details and memorizing patterns quickly.

2 . Work Out

Physical exercise has a direct impact on brain health. According to a trusted research journal source, regular exercise reduces the risk of cognitive decline as we age and protects the brain from degeneration.

A 2017 credible study suggests that aerobic exercise may improve memory skills in people with early-stage Alzheimer’s disease. The control group performed aerobic stretching and cosmetic gymnastics.

Aerobic exercise increases a person’s heart rate and may include the following activities:

  • Brisk walking
  • Running
  • Hiking
  • Swimming
  • Sance
  • cross country skiing
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3. Meditation

8 Natural Ways to Improve Your Memory

Studies have shown that meditation can cause long-term changes in the brain that improve memory.

Mindful meditation can help improve memory. A 2018 research paper found that meditation improves brain function, reduces signs of brain degeneration, and improves both working and long-term memory.

Researchers looked at the brains of people who meditated regularly and those who didn’t.

Their results indicate that creating a meditation habit can help keep you healthy by triggering long-term changes in your brain, including increased brain plasticity.

4. Get Enough Sleep

8 Natural Ways to Improve Your Memory

Sleep is essential for overall brain health. Interfering with the body’s natural sleep cycle can lead to cognitive impairment, because it interferes with the process the brain uses to make memories.

In general, for adults, getting an overnight break for about 7 to 9 hours a day helps the brain create and store long-term memories.

5. Reduce Your Sugar Intake

8 Natural Ways to Improve Your Memory

Sweet foods taste good and may feel good at first, but they can play a role in memory loss. A credible 2017 study noted that a diet high in sugary drinks in animal models was associated with Alzheimer’s disease.

Researchers have found that drinking too many sugary drinks, including fruit juices, can lead to low total corpus callosum, an early sign of Alzheimer’s.

Avoiding extra sugar can help overcome this risk. Although naturally sweet foods such as fruits are good additives to a healthy diet, people can avoid sugary drinks and foods with added processed sugar.

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6. Avoid High Calorie Foods

8 Natural Ways to Improve Your Memory

Reducing your overall calorie intake while eliminating excess sugar sources may help protect your brain.

Researchers note reliable sources, high-calorie foods can impair memory and lead to obesity. The effect on memory could be due to how high-calorie foods cause inflammation in certain areas of the brain.

While most research in this area has been on animals, a 2009 study looked at whether calorie restriction in humans could improve memory.

Female participants with an average age of 60.5 years reduced their calorie intake by 30%. Researchers found significant improvements in verbal memory and the greatest benefits were those who were most on the diet.

7. Increased Caffeine Intake

Caffeine, such as coffee or green tea, can help with memory. A 2014 study found that consuming caffeine after a memory test improved memory by looking at how well participants’ brains stored them over the long term.

Those who consumed 200 milligrams of caffeine scored better on the recall test after 24 hours than those who did not take caffeine.

Caffeine may also improve memory in the short term. A source in research psychology found that young adults who consumed caffeine in the morning improved short-term memory.

This insight can be useful for individuals who need to take an exam or remember information during times that can be tiring.

8. Eat Dark Chocolate

8 Natural Ways to Improve Your Memory

Eating dark chocolate sounds like indulgence, but it can also improve a person’s memory. A 2011 study suggests that cocoa flavonoids, the active ingredient in chocolate, may help improve brain function.

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Those who ate dark chocolate performed better on the spatial memory test than those who did not. The researchers noted that cocoa flavonoids improved blood flow to the brain.

That said, it’s important not to add more sugar to food, so people should aim for at least 72 % cacao content in dark chocolate and avoid chocolate with added sugar.

Risk Factors for Memory Impairment

  • Exercising regularly can keep your mind sharp.
  • Various risk factors make some people more prone to memory loss than others.
  • There are risk factors over which a person has no control, such as genes. Some people may be more susceptible to conditions such as Alzheimer’s disease, which greatly affect the brain and memory.
  • In other cases, it may reduce the risk of memory impairment. Eating a diet high in refined sugars and fats and living a sedentary lifestyle may increase the risk of memory loss.
  • Eating healthy foods and exercising regularly can help keep your mind sharp and reduce memory loss.

Summary

Many techniques to improve memory can benefit an individual’s overall health and well-being. For example, practicing meditation can not only make you less forgetful, it can also reduce stress.

Even adding one or two memory-boosting methods to an individual’s daily routine can keep the brain healthy and protect against memory loss.

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