Everyone has moments of forgetfulness and this can take over from time to time especially when your life gets super busy. While that is something that comes purely natural but having a poor memory is not a joke; it can lead to various concerns and is frustrating as well, impacting your daily lifestyle. Research has shown that diet and lifestyle have a major impact on memory too. In this piece, I want to share with you some natural ways in which you can definitely give your memory a boost. This has no side effects, so why not give it a try:
Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline. Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory. When there is a higher intake of sugary beverages like soda, that would lower total brain volumes and poorer memories on average compared to people who consumed less sugar. Cutting back on sugar not only helps your memory but also improves your overall health. So now is the time to put down that chocolate fudge cake!
Also did you know that when you practice meditation, it may positively affect your health. It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory. Meditation has been shown to increase gray matter in the brain. As you age, gray matter declines, which negatively impacts memory and cognition. Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly. Meditation isn’t just good for your body —it’s also good for your brain.
Did you know that sleep is definitely a major factor when it comes to giving your memory a boost. Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories. Research shows that if you are sleep deprived, you could be negatively impacting your memory. For example, one study looked at the effects of sleep in 40 children between the ages of 10 and 14. One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing. Health experts recommend adults get between seven and nine hours of sleep each night for optimal health. 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.
You should look into limiting your carbohydrate intake. Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice and white bread may be damaging to your memory. These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels. Like added sugar, refined carbohydrates lead to a spike in blood sugar levels, which can damage your brain over time. Diets high in refined carbs have been associated with dementia, cognitive decline and reduced brain function. Opt to include more vegetables and fruits into your diet.
And yes, leading an active lifestyle is going to give your health and memory a major boost. Exercise is important for overall physical and mental health. Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults. Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health. Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life. Exercise brings incredible benefits for your whole body, including your brain. Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.
Now let’s talk about something super delicious and aromatic- cocoa doesn’t just taste good but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain. They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory. To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids. 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
Lastly adapt mindfulness- a way to keep your focus on your own well-being. You see a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings works a long way. Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is actually a more formal practice, whereas mindfulness is a mental habit you can use in any situation. It has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being. Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing and gently resetting your attention when your mind wanders. Practicing mindfulness techniques has been associated with increased memory performance. Mindfulness is also linked to reduced age-related cognitive decline.
