Is your poor memory frustrating you? Forgetting things from time to time, like forgotten where you put your keys or blanked out vital details on a test. This occurrence is completely normal, it happens when life gets busy, and sometimes it could be genetic.
However, by making some changes to your diet and lifestyle, you can naturally improve your memory.
1. Don’t skip Physical Exercise
Physical activity keeps your mind sharp. It improves blood flow to the brain and lowers the risk of memory loss from diseases like diabetes and cardiovascular disease. Exercise increases the secretion of neuroprotective proteins and promotes neuron growth and development, resulting in improved brain health. Regular exercising also prevents dementia.
2. Meditate daily
Meditation is calming and relaxing, reducing stress and pain while also lowering blood pressure and improving memory. This technique improves short-term memory in people ranging in age from their twenties to the elderly.
3. Work Attentively
You should actively concentrate on the nuances to improve your short-term memory into your long-term memory. Try to focus on your task without being distracted by television, music, or other diversions. You remember better if you pay attention to your tasks.
4. Work in a structured and organized manner
The researcher discovered that the more structured and organized your work is, the more you remember it and the more results you receive. Especially when you are preparing or practicing for an exam.
5. Get proper sleep
Sleep deprivation may harm your memory, imagination, problem-solving ability, and critical thinking abilities. According to researches, an average adult requires 7–9 hours of sleep to avoid sleep deprivation. Maintain a consistent sleep schedule, i.e., don’t disrupt your sleeping patterns. Avoid using screens an hour before bedtime because the blue light they emit suppresses the melatonin hormone, which induces sleep.
6. Intake more Fruits and Vegetables
Antioxidants found in fruits and vegetables protect brain cells from injury. Colorful fruits and vegetables are a good source of antioxidants. Especially berries rich in antioxidants such as flavonoids and anthocyanins are particularly beneficial in preventing memory loss.
7. Eat less Sugar
Reduce added sugar intake as much as you can, as it can lead to poor memory and reduced brain volume particularly for short-term memory. Sugar reduction benefits not just your memory but also your general wellbeing.
8. Get Omega-3s
Omega-3 fatty acids are particularly beneficial for brain health. Omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are abundant in fish. Especially in cold-water fish such as salmon, tuna, halibut. Consuming these can aid in the improvement of short-term, working, and episodic memory, especially in the elderly.
9. Limit Saturated Fat and Calories
Saturated fat-rich diets (such as red meat, whole milk, butter, cheese, cream, and ice cream) have been shown to increase the risk of dementia and affect attention and memory.
10. Reduce refined carbs intake
A high-refined-carbohydrate diet can cause memory loss. Foods rich in processed carbohydrates, such as cakes, cereal, cookies, white rice, and white bread, have a high glycaemic index, which causes a spike in blood sugar levels. Dementia, cognitive impairment, and decreased cognitive performance are also possible side effects.
So, these are some of the most effective strategies for improving memory and reducing the risk of other fatal diseases.
To keep your memory and brain health boosted, exercise regularly, function attentively, and eat good and nutritious food.