12 Simple-But-Effective Ways On How To Improve Your Memory Naturally

Updated: 08/27/2019

Everybody becomes forgetful from time to time, especially when life gets busy. Weak memory may be quite frustrating in daily life. Genetics may play a role in memory loss, particularly in serious neurological conditions such as Alzheimer’s disease. Various other factors may affect your memory such as stress, sleep disorders, depression, underactive or overactive thyroid, nutritional deficiencies (especially B vitamins), use of certain medications, drinking alcohol or smoking. When coping with such serious problems, it is best to check with an expert or a doctor for diagnosis and treatment. Treatment techniques to improve memory may include cognitive therapy, stress management, and pharmaceutical medications. Besides, research has indicated that lifestyle changes, exercise, diet, and natural remedies have a major effect on memory. In this article, you will know the evidence-based ways on how to improve memory naturally.

Top 12 Tip On How To Improve Your Memory Naturally

I. Tips & Tricks

Below are a few of the best ways on how to improve your memory naturally:

1. Take A Fish Oil Supplement

As we know, fish oil is abundant in omega-3 fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). According to a study, omega-3 fatty acids can help reduce the risk of heart disease, slow mental decline, lower inflammation, and relieve stress and anxiety[1]. Another study shows that fish oil plays a potential role in improving memory function in people with mild cognitive impairment[2]. Both EPA and DHA are important to the functioning and health of the brain and help soothe inflammation in your body, which has been associated with cognitive decline.

2. Maintain Healthy Weight

One of the best methods to keep your mind and body in top condition is to maintain a healthy body weight. According to a 2006 study, being obese can cause changes to memory-associated genes, negatively affecting memory[3]. Besides, obesity can cause inflammation and insulin resistance, both of which can affect the brain. Another research indicates that obesity is related to a higher risk of Alzheimer’s disease that can destroy cognitive function and memory[4]. Maintaning a body mass index may help you refrain from a host of problems linked to obesity, consisting of a poorer memory.  Alzheimer’s has also been called Type Three Diabetes given the effects on various body systems.

3. Eat Less Added Sugar

Consuming too much sugar is associated with many health problems and chronic illnesses including cognitive decline. According to some studies, a sugar-laden diet may cause reduced brain volume and poor memory[5] [6]. Thus, cutting back on sugar will help improve your memory and your overall health.

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4. Limit Refined Carbs

Eating large amounts of refined carbohydrates such as cereal, cakes, cookies, white bread, and white rice can damage your memory. A 2015 study shows that the Western diet contains the high refined carbohydrates, which is linked to dementia, reduced cognitive function, and cognitive decline[7]. Another study found that children who took more processed carbs such as white rice, fast food, and noodles had decreased cognitive capacity, consisting of poorer working and short-term memory[8]

5. Exercise More

Regular exercise is vital for overall mental and physical health. It is useful for the brain and can help enhance memory in people of all ages. A recent study indicates that exercise may be helpful for increasing the secretion of neuroprotective proteins and improving the development and growth of neurons, which in turn lead to improved brain health[9]. Besides, regular exercise in midlife can be excellent for reducing the risk of dementia later in life.

6. Choose Anti-Inflammatory Foods

Following a diet rich in anti-inflammatory foods may be useful for improving your memory. Plus, antioxidants can help reduce oxidative stress caused due to free radicals, thus lowering inflammation in your body. Consume foods rich in antioxidants such as teas, vegetables, and fruits. According to a recent study, people who ate more vegetables and fruits had lower risks of dementia and cognitive decline compared to people who ate less of these foods[10]. Along with that, eating berries may be an ideal way to inhibit memory loss because they are loaded with antioxidants such as flavonoids and anthocyanins. Another study found that women who consumed the most strawberries and blueberries had slower rates of memory loss along with cognitive decline than those who ate fewer berries[11]

7. Include Some Cocoa In Your Diet

Cocoa is nutritious since it provides a high content of antioxidants called flavonoids that are particularly beneficial to your brain. More importantly, they can aid in promoting the growth of neurons and blood vessels and increasing blood flow in your brain involved with memory. A 2011 study found that people who ate chocolate having 720 mg of CF (cocoa flavonoids) proved better memory in comparison with those who ate white chocolate[12]

One Tablespoon of cocoa powder contains 37-130 mg of these flavonols depending on the brand.  Best to always choose organic since fat products retain toxins.

8. Consider Taking Curcumin

Curcumin is a compound which is found in turmeric root. It is a powerful antioxidant and offers anti-inflammatory effects in your body.  An animal study shows that curcumin helps to decrease inflammation and oxidative damage in the brain while reducing the number of amyloid plaques[13]. Amyloid plaque buildup may lead to Alzheimer’s disease. Curcumin is also effective at enhancing memory and inhibiting cognitive decline.

II. Natural Remedies

1. Indian Gooseberry

Why This Works

Amla or Indian gooseberry is used widely in Ayurveda to strengthen the nervous system and enhance memory power. It also acts as a great immune booster because it is a powerhouse of antioxidants and vitamin C content.  According to a study done in 2007, Anwala churna may demonstrate to be a useful remedy for improving memory and managing Alzheimer’s disease[14]. For this purpose, you can take 1-3 teaspoons of Anwala churna three times daily a day for a minimum of several weeks. Besides, you can use it as follows:

Things You Need

  • Indian gooseberry root powder – one teaspoon
  • White sesame seeds – one teaspoon
  • Honey – one teaspoon

How To Do

  • Mix the white sesame seeds and Indian gooseberry root powder.
  • Ground into a powder.
  • Add honey to it.
  • Consume it once every day for a couple of days.
2. Brahmi

Why This Works

Brahmi serves as a brain tonic and contains neuroprotective and antioxidant effects.  As per a 2008 study conducted on healthy people age 65 and older, brahmi helped enhance word recall memory and reduce anxiety and depression[15]

Way 1

Things You Need

  • Brahmi leaves
  • Honey

How To Do

  • Take some brahmi leaves and extract the juice from them.
  • Add some honey to it.
  • Consume two teaspoon of the juice two to three times a day.

Way 2

Things You Need

  • Brahmi powder – ¼ to ½ teaspoon
  • Warm milk – 1 cup
  • Cardamom – 1 pinch

How To Do

  • Mix the powder in the warm milk
  • Add the cardamom to it.
  • Consume the mixture once or twice every day.
  • Follow this remedy for at least several weeks.
3. Rosemary

Why This Works

The benefits of rosemary for health are numerous. Rosemary is a useful herb that can help improve weak memory. The aroma of rosemary is helpful in improving prospective memory, which is important for daily functioning. 

Things You Need

  • Dried rosemary – one teaspoon
  • Boiling water – 1 cup
  • Honey

How To Do

  • Steep the dried rosemary in the boiling water for 5 minutes.
  • Strain and add some honey for taste.
  • Drink it every day for a few weeks.

Note: Rosemary is not recommended for children under age 18.

4. Almonds

Why This Works

Almonds are a powerful Ayurvedic remedy to help enhance brain power and memory. They help boost memory since they are full of omega-3 fatty acids and antioxidants. Almonds are also useful for your eyes because of their rich antioxidant content. 

Things You Need

  • Almonds – 5 to 10
  • Sugar or honey
  • Milk – 1 glass

How To Do

  • Soak the almonds in water overnight.
  • Peel the skin of almonds and grind them in the morning.
  • Boil this paste with the milk.
  • Add a little honey or sugar for taste.
  • Enjoy it every day for around one month.

Additional Tips

  • Practice brain exercises, such as crosswords, Tetris or word-recall games to give your brain a workout.
  • Include spices and herbs such as holy basil, black pepper, and turmeric in your regular diet because they help to boost memory. Also, you can consume  green tea because it is loaded with antioxidants.
  • Eat a nutritious and well-balanced diet including beta-carotene, vitamins A, C, B12, folic acid, iron, zinc, magnesium, and calcium.
  • Use small amounts of organic oils and fats in your daily diet.  Choose bottles that are dark in color and check the “use by” dates to reduce rancidity.
  • Get proper sleep because sleep deprivation compromises the ability of your brain to operate at full capacity.
  • Several minutes of sun exposure to help enhance brain function because it provides vitamin D.

There are lots of simple and delicious ways to improve your memory. Try to add a few of these tips to your regular routine to stimulate your brain health and improve your memory. All of the contents provided in this article are for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.

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