Many people have tried to improve their memory, however most will have tried one idea and then given up if it doesn’t work. The best solution is to try as many as possible and then permanently adopt the ones that work best for you. In this article, we will go over 14 different ways that you can naturally improve your memory.
- Use a daily fish oil supplement. Omega 3 fatty oils are excellent for not only brain health but the entire body. The benefits for brain health start with, reduced inflammation in the brain, and reduced degeneration of brain cells and stress relief. Stress relief is really important because too much stress takes a physical toll on the body and brain. It also reduces your ability to remember information and concentration properly.
- You should be exercising daily and if you aren’t, start today. When you notice that your memory is slipping and you cannot focus on work, make sure that you up the amount of exercise that you do and increase your water intake. Studies have shown that exercise increases the amount of special proteins that your brain can produce, which in turn charges up the growth and development of neurons. This improves all the functions of the brain.
- Eating properly is essential to brain health. For your memory and concentration, you need to have the proper levels of vitamin D in your system. Upon your next doctor visit, consider asking the doctor to have not only your vitamin D levels checked, but all the other important things like potassium and magnesium. You may need to increase foods that are rich in vitamin D for starters.
- Ditch the white bread today. It is time to reduce the amount of refined carbohydrates that you consume. These carbs, are processed quickly in the digestive system and raise your blood sugars quickly. Studies have shown that a diet high in refined carbs like cereal, white rice and cookies, will have a negative impact on your brain. Testing showed that many people who suffered from cognitive decline, reduced cognitive function and dementia, typically had a diet high in refined carbs.
- Processed sugar is another culprit in memory issues and concentration. Consuming refined sugar and other non-natural sugars contribute to many serious health issues. Try to reduce this sugar intake as much as possible and replace it with moderate amounts of fruit. Even too much fruit per day, will cause issues. Rely more on plenty of vegetables, fish and very lean protein. Many types of fish have been shown to improve brain health due to the Omega 3’s.
- Choose to eat anti-inflammatory foods. The anti-oxidants that they provide, help to cleanse the brain of free radicals which damage the areas you need for memory and concentration. Increase the amount of fruits you eat like blueberries and drink green tea instead of coffee. Work on eating antioxidant vegetables such as garlic, carrots and spinach. You will also gain many other health benefits by being very conscious about what you eat.
- You need curcumin in your diet. That means eating hot peppers, chilli and other spices. Curcumin is excellent as an antioxidant and it also helps to remove harmful plaque from the cells and neurons in your brain. If the plaque remains attached, it can lead to serious brain issues, including memory loss. If spicy food is not for you, just put a teaspoon of turmeric in your food every day. This ground up spice will be absorbed into your soups and stews and you will not feel the heat.
- Feel like some chocolate? You can indulge in dark chocolate and get the benefits from the cocoa that is used to produce it. Cocoa can also be used in your baking. Dark chocolate has flavonoids which help to increase the blood flow to the area of the brain that deals with memory.
- Eliminate alcohol from your routine. Studies show that alcohol decreases your ability to have a good memory. Excessive drinking can damage an important part of your brain called the hippocampus. This area is vital to memory and needs to be kept healthy. Having just a daily glass of red wine, is actually good for your health, but it is best to eliminate or drastically reduce any other intake.
- Train your brain just like you do your physical body. If you want your brain to stay in great shape overall, including memory and concentration, then add brain games and puzzles to your social time. Playing memory games like cribbage with friends, will give your brain a good boost of mental exercise.
- Each physical body is different. You should talk to your doctor and discover your ideal weight for your size and then work to maintain that weight. Being overweight or suffering from severe obesity can damage the brain. It has been shown that the genes that deal with memory can be altered and severe memory issues can occur.
- Meditation is helpful for reducing stress and staying calm and centered. Meditation has been shown to increase what scientists call the “grey matter,” of the brain. This means you will have more neuron cell bodies, which improves your memory and concentration.
- Mindfulness is spoken of when you talk about mediation as there is a branch called mindful meditation. There is also daily mindfulness, where you pay attention and are aware of everything around you. This in turn increases your ability to remember and to concentrate on things you would normally miss. For example, being mindful of how your breathing is at all times. If you are mindful, you will be aware if you start to stress and your breathing becomes shallow, allowing you to quickly change how your feel and breathe.
- Get enough rest. Try going to bed earlier and spend some time focusing on positive affirmations in order to drift off into a deep peaceful sleep. Sleep is the time when the body repairs itself. It is also when the brain works on the memories you have, sorts, combines and stores them for later. A lack of proper sleep will play havoc with your memory and the ability to concentrate on tasks.
