10 Natural way to Improve your memory

We all have that one time or the other in our life when we have forgotten important things. When life comes at us with its fastpaced busyness, it is not unusual for forgetfulness to set in.

Although quite natural, poor memory can be frustrating but there is good news as research has shown that diet and lifestyle have a major impact on memory too.

Here are 10 evidence-based ways to improve your memory naturally.

Eat Less Added Sugar
Research has shown that people who regularly consume lots of added sugar may have poorer memories and lower brain volumes than those who consume less sugar.

Try a Fish Oil Supplement
Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term, working and episodic memory, especially in older people.

Make Time for Meditation
Meditation isn’t just good for your body — it’s also good for your brain. Research suggests meditation may increase grey matter in the brain and improve spatial working memory.

Maintain a Healthy Weight
Obesity is a risk factor for cognitive decline. Maintaining a body mass index within the normal range may help you avoid a host of issues associated with obesity, including a poorer memory.

Get Enough Sleep
Studies have consistently associated sufficient sleep with better memory performance. Sleep helps consolidate memories. You’re also likely to perform better on memory tests if you’re well-rested than if you’re sleep-deprived.

Practice Mindfulness
Practising mindfulness techniques has been associated with increased memory performance. Mindfulness is also linked to reduced age-related cognitive decline.

Drink Less Alcohol
Alcohol has neurotoxic effects on the brain, including reducing memory performance. Occasional moderate drinking isn’t an issue, but binge drinking can damage your hippocampus, a key area of your brain associated with memory.

Train Your Brain
Games that challenge your brain may help you strengthen your memory and may even reduce the risk of dementia.

Get Your Vitamin D Levels Tested
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.

Exercise More
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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