10 Ways You Can Improve Your Memory

Everyone has moments of forgetfulness from time to time, especially when life gets busy.

While this can be a completely normal occurrence, having a poor memory can be frustrating.

Genetics plays a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.

Read also: Australia Doesn't Exist And People Who Live There Are Actors Paid By NASA - Flat Earthers Claim

1. Eat Less Added Sugar

Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.

Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.

For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar.

Cutting back on sugar not only helps your memory but also improves your overall health.

2. Avoid Unhealthy Trans Fats

Trans fats are adulterated fats found in processed foods that contribute to heart disease, stroke, diabetes, obesity, cancer, and other diseases.

Trans fats harm the brain several ways.

They cause inflammation, promote free radical damage, compromise cell membrane integrity, and inhibit the production of long-chain omega-3 fatty acids.

Regular trans fat consumption not only takes a toll on your memory, but increases your risk of depression by up to 50%.

Trans fats are such a health hazard that some countries have banned them and the US will soon follow suit.

3. Maintain a Healthy Weight

Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition. Several studies have established obesity as a risk factor for cognitive decline.

Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory. Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain.

A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests.

4. Drink Less Alcohol

Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory. Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.

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 to 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

5. Exercise More

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.

6. Get Enough Sleep

Lack of proper sleep has been associated with poor memory for quite some time. Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Research shows that if you are sleep deprived, you could be negatively impacting your memory.

For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14. One group 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 performed 20% better on the memory tests .

7. Keep Your Brain Hydrated

It isn’t just what you eat that affects your memory, it’s also what and how much you drink.

Water might just be the best brain tonic.

Your brain is 73% water and it takes only 2% dehydration to diminish your memory, attention, and other cognitive skills.

8. Get Familiar with a New Language

Few people will learn a new language for the primary purpose of enhancing their memory.

But fortunately, there’s no need to be that ambitious.

Even a minimal knowledge of a second language can improve your mental abilities.

If you are already bilingual, you have a greater advantage since speaking a second language is one of the most effective ways to keep your mind sharp and protect your memory.

Adults who speak more than one language are likely to have a better working memory and memorization skills.

9. Make Time for Meditation

The practice of meditation may positively affect your health in many ways.

It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory.

In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies.

As you age, gray matter declines, which negatively impacts memory and cognition.

Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly.

For example, one study demonstrated that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation.

10. Never Stop Learning

Albert Einstein is quoted as saying, “Once you stop learning, you start dying.”

And in a very real sense this is true for your brain.

When you stop learning, some parts of your brain start to atrophy while unused neural connections wither away.

References:Healthline,BeBrainFit

Comments