The Best Natural Ways To Boost Your Memory
Occasional forgetfulness is often a normal occurrence for many people. You might forget an acquaintance's name or where you left your phone. This might happen when you're busy or preoccupied with so many things going on in the current moment of your life. However, consistent poor memory can be a problem. Genetics, medical conditions, and age are some factors that can affect memory function and the brain (via Healthline). Serious neurological effects can show up as Alzheimer's or dementia.
If you start to notice yourself becoming more forgetful or want to take preventative measures for memory loss, your lifestyle and diet could help. There are natural ways to help protect your memory, sharpen your mind, and boost your brain power and mental performance. It's never too late to do so. In fact, according to HelpGuide, your brain has the ability to adapt and change at any age through a process known as neuroplasticity. Through this, you can improve your ability to learn, cognitive abilities, and memory.
Exercise your brain
Exercising your brain is simply a form of putting your brain to use in ways that will continue stimulating it for it to constantly grow and improve. Like any other muscle, exercising your brain will strengthen its ability to process and remember information better. Look for activities that will teach you something new, build on a skill, as well as challenge and reward you (via HelpGuide). These activities may look like puzzles, board games, learning a new instrument, pottery, and a variety of things that make you think deeper. Even baking is a great activity for brain health.
According to a study published in The International Journal of Neuropsychopharmacology, 42 adults with a diagnosis of amnestic mild cognitive impairment were assigned to play brain-training games on an iPad for eight hours over a four-week period. As a result, they had improved performance on memory tests.
Daily physical activity and healthy eating
Exercising your body is also just as important as exercising your brain to boost your memory and function (via HelpGuide). According to Mayo Clinic, the Department of Health and Human Services recommends spread out workouts of 150 minutes of aerobic activity, or light exercises, or 75 minutes of vigorous activity per week. Continue taking care of your body by also eating healthy for both healthy brain and heart function. Implement foods like whole grains, fruits, vegetables, and low-fat proteins like beans, fish, and skinless poultry for the most benefits into your diet. This also includes reducing sugar and high-calorie intake. Additionally, too much alcohol or drug use can also cause memory loss or confusion.
Get a good night's sleep
A common cause for memory loss is a lack of proper sleep. In fact, getting a good night's rest has a significant role in your body's memory consolidation, which is when short-term memories become long-term memories (via Lifehack). In a study published in PLoS One, young participants between ages 10 and 14 were given two memory tests. The group who had a chance to get some sleep in between their evening and next morning tests performed 20% better than the group who was not given the same chance taking both tests on the same day. You should be aiming to get seven to eight hours of sleep every night.
Socialize and build on relationships
Socializing, or lack thereof, can play a big role in memory loss because relationships with others also stimulate your brain (via HelpGuide). Socialization also helps tackle aspects of depression, stress, or anxiety, all of which can cause memory loss as well (via Lifehack). Find opportunities to get together with loved ones or partake in social activities such as taking a class, joining a club, or volunteering to be around other people. Not only is it great for brain-boosting effects, but it's a great thing to do for your emotional health which also affects your brain and memory (via Indeed).
Get organized
According to Mayo Clinic, clutter and disorganization in your home or work space is more likely to make you forgetful. Find time to clean your space which will also help clear your mind to be able to focus on the things you need to remember. Dedicate a special notebook or planner to jot down anything you don't want to forget, such as appointments, to-do lists, ideas, or more (via Indeed). As you write it down, it will help to repeat it out loud to "engrain" it into your brain. You should also dedicate a special place in your house for the things you often misplace such as your phone, wallet, or keys. Another great organization tip is to keep your tasks minimal so you are not doing too much at once and can better focus with more intentionality on the task at hand.