Your brain is kind of a big deal.
As the control center of your body, it’s in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think.
That’s why it’s a good idea to keep your brain in peak working condition.
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.
A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots you can do to improve your memory and mental performance.
Here are 10 tips to improve memory.
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.
cutting back on sugar not only helps your memory but also improves your overall health.
2. Try a Fish Oil Supplement
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline.
Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
3. 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.
4. Maintain a Healthy Weight
Maintaining 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.
5. Get Enough Sleep
Lack of proper sleep has been associated with a 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.
6. Practice Mindfulness
Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.
Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.
Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.
7. 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.
8. Train Your Brain
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.
Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory.
9. Choose Anti-Inflammatory Foods
Consuming a diet rich in anti-inflammatory foods may help improve your memory.
Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals. You can consume antioxidants in foods like fruits, vegetables, and teas.
10. Add Some Cocoa to Your Diet
Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.
They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.