There are times that people forget moments in their life from time to time, especially when they are too busy. While it can be an everyday occurrence, having memory loss or poor memory can be annoying and infuriating. Genetics plays a big role in poor remembering ability, especially when it comes to severe neurological conditions like Huntington’s or Alzheimer’s disease. But according to research, lifestyle and diet have a significant impact on people’s memory too. Listed below are some evidence-based ways people can improve their memory naturally.

Eat less food with added sugar

Eating food with too much added sugar had been linked to a lot of health problems and chronic diseases like cognitive decline. According to studies, sugar-laden foods can lead to reduced brain volume and poor memory, especially in the area of our brain that keeps short-term memory. Cutting back on these foods helps people’s ability to remember and improves their overall health.

Use fish oil supplements

Fish oil is tons of Omega-3 fatty acids EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid. These things are pretty crucial for our overall health and have been known to reduce inflammation, lower the risk of having heart problems, relieve anxiety and stress, as well as slow down mental decline. 

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According to recent studies, consuming fish oil supplements and fish, in general, may improve people’s memory, especially older individuals. One research focused on 35-year-old individuals with mild cognitive issues found that working and short-term memory scores improved dramatically after taking fish oil supplements for one year. 

Another research showed that when individuals with mild memory loss symptoms took supplements rich in EPA and DHA like fish oils, they experienced a drastic improvement in their episodic recall. Both EPA and DHA are very important to the functioning and health of our brain, and it also helps minimize inflammation in our body, which has been linked to the decline in our cognitive function.

Do some meditation

Meditating may have a positive effect on our health in a lot of ways. It is pretty soothing and relaxing and has reduced pain and stress, improved brain functions, and lower blood pressure. As a matter of fact, meditation has been shown to increase the gray matter in our brain dramatically. These things hold neuron cell bodies. 

As people age, the gray matter in their brain declines, which will have a negative impact on their cognition and recall. Relaxation and meditation methods have been shown to help improve people’s short-term recollection in individuals of all ages, from people in their early 20s to elderly ages 60 to 80 years old. 

For instance, one research shows that college students who engaged in relaxation and meditation techniques had better spatial working recall compared to students who did not practice relaxation and meditation. The spatial working recall is the ability of our brain to process and hold information about the position of objects in space.

Web Extra: Build a Better Memory

Maintain and sustain a healthy weight

Sustaining a healthy weight is very important for our well-being and is considered as one of the best ways to keep our mind and body in tip-top shape. Some studies suggest that obesity is a risk factor when it comes to cognitive decline. Interestingly, obesity can cause changes to some genes related to cognition, negatively affecting the recall function of the brain. 

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It also leads to inflammation and insulin resistance; both can have a negative impact on our brains. Obesity is also considered one of the risk factors in developing progressive diseases like Alzheimer’s, which destroys cognitive and recall functions.

Get enough rest and sleep

Lack of sleep has been linked with poor recollection for some time. Sleep plays a significant role in recollection consolidation, a process where short-term memories are transformed and strengthened into long-lasting ones. According to studies, if people are sleep deprived, there is a good chance that it will have a negative effect on their ability to remember. 

For instance, one research looked at the effects of relaxation and sleep in children ages ten and fourteen. One group was trained for a memory test during the evening, then tested the following day after a good night’s sleep. The other group was tested and trained on the same day with no sleep between testing and training. The group with a good night’s sleep performed 20% better on the test compared to the other group. 

Practice mindfulness

Mindfulness is a state of mind where people focus on their present situation and maintain awareness of their feelings and surroundings. It is used in meditation, but the two are not the same. Meditation is a formal practice, while mindfulness is a mental habit individuals can use in every situation. 

Research shows that it is pretty effective when it comes to lowering stress, as well as improving memory and concentration. It has been associated with the overall improvement in our psychological health and a lower risk of cognitive decline. Include mindfulness methods into your regular routine by paying attention to your daily situation, concentrating on breathing, and resetting your attention when the mind wanders.

Minimize alcohol intake

Drinking too many alcoholic beverages can be damaging to our health in many ways and can have a negative impact on our ability to remember. Binge drinking is a drinking habit that raises our blood alcohol level to at least 0.08 grams/milliliter. Researches have shown that it alters our brain and may result in cognitive deficits. While having a glass or two of our favorite alcoholic drinks is healthy, avoiding too much alcohol intake is an excellent way to protect our brains.