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.
Here are 14 evidence-based ways to improve your memory naturally.
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 people who regularly consume lots of added sugar may have poorer memories and lower brain volumes than those who consume less sugar.
2. 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.
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.
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.
4. Get Enough Sleep
Lack of proper sleep has been associated with poor memory for quite some time.
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.
Cocoa is high in antioxidants that may help improve memory performance. Make sure to choose dark chocolate with 70% cacao or higher so you get a concentrated dose of antioxidants.
The Bottom Line
There are many fun, simple and even delicious ways to improve your memory.
Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques.
Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.