How To Improve Memory? Everyone forgets things from time to time, particularly when life gets hectic.
While this is a totally normal occurrence, having a bad memory can be extremely frustrating.
Memory loss is influenced by genetics, particularly in serious neurological conditions such as Alzheimer’s disease. However, studies have also shown that lifestyle and diet have a significant impact on memory.
Here are 6 natural ways How To Improve Memory that are supported by research.
How To Improve Memory: 6 Natural Methods You Can Simply Follow!
Consume less sugar
Too much added sugar consumption has been linked to a variety of health problems and chronic diseases, such as cognitive decline.
A sugar-laden diet has been linked to poor memory as well as reduced brain volume, especially in the area of the brain which stores short-term memory.
For example, one study of over 4,000 people discovered that those who consumed more sugary beverages such as soda had lower overall brain volumes as well as poorer memories on average than those who consumed less sugar.
Consider taking a fish oil supplement
Fish oil contains high levels of the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid (DHA) (DHA).
These fats are beneficial to overall health because they have been shown to reduce the risk of reducing inflammation, and heart disease, relieve anxiety and stress, and a slow loss of mental.
Many studies have shown that eating fish and taking fish oil supplements can improve memory, especially in the elderly.
A 2015 review of 28 studies found that when adult humans with mild symptoms of memory problems took supplements high in DHA and EPA, such as fish oil, their episodic memory improved.
Both DHA and EPA are essential for brain health and function, and they also help reduce inflammation within the body, which has been connected to the disease.
Sugar reduction benefits not only your memory but also your overall health.
Read more: Ways to Speed Up Learning for Slow Learners
Make time to meditate
How To Improve Memory: Meditation can be beneficial to your health in a variety of ways. It has been shown to reduce suffering and tension, lower blood pressure, and even improve memory.
Meditation, in fact, has been shown to boost gray matter in the brain. Neuron cell bodies can be found in gray matter.
Gray matter declines with age, which has a negative impact on memory and cognition.
Relaxation and meditation techniques have been found to improve short-term memory in individuals of all ages, ranging from young adults to the elderly.
One study, for example, found that Taiwanese college students who practiced meditation such as mindfulness had markedly improved spatial working memory than those who did not practice meditation.
The ability to hold as well as process information about the locations of objects in space is referred to as spatial working memory.
Maintain a healthy weight
Maintaining healthy body weight is vital for overall well-being and is one of the most efficient ways to maintain your body and mind in peak condition.
Obesity has been recognized as a risk factor for mental decline in several studies.
Obesity can actually alter memory-associated genetic traits in the brain, causing the memory to deteriorate.
Obesity can also cause insulin resistance as well as inflammation, both of which are harmful to the brain.
A study of 50 people between the ages of 18 and 35 discovered that having a higher BMI was linked to substantially worse results on memory tests.
Obesity is also linked to an increased risk of Alzheimer’s disease, a progressive disease that devastates memory and cognitive function.
Get enough rest
For a long time, inadequate sleep has been linked to poor memory.
Sleep is essential for memory consolidation, which is the process by which short-term memories are bolstered and transformed into long-term memories.
According to research, sleep deprivation can have a negative impact on memory.
One study, for example, looked into the effects of sleep on 40 kids aged 10 to 14 years.
One group of students was trained in the evening for memory tests, then tested the next morning after a night’s sleep. The other group was tested and trained on the same day, with no rest in between.
The group who slept between testing and training outperformed the control group by 20% on the memory tests.
Another study discovered that nursing staff working the night shift made so many mathematical errors and scored lower on memory tests than nurses working the day shift.
Adults need to get between 7 and 9 hours of sleep each night, according to health experts.
Mindfulness is a state of mind in which you concentrate on your current situation while remaining aware of your surroundings and emotions.
Meditation incorporates mindfulness, but the two are not synonymous. Mindfulness is a mental habit that can be used in any situation, whereas meditation is a much more formal practice.
Mindfulness has been shown in studies to be effective at reducing stress and enhancing concentration and memory.
One study of 293 psychology college students that those who received mindfulness training outperformed those who did not in terms of recognition-memory performance once recalling objects.
Mindfulness has also been associated with a reduced risk of age-related cognitive decline as well as an improvement in overall psychological well-being.
Incorporate mindfulness methods into your regular activities by paying more attention to your surroundings, focusing on your breathing, and lightly resetting your focus when your mind wanders.
There are numerous enjoyable, simple, and even tasty ways How To Improve Memory.
Going to exercise your mind and body, enjoying a good piece of chocolate, and limiting your intake of added sugar are all excellent techniques.
Try incorporating a few of these science-backed helpful tips into your daily routine to improve your brain health and memory.