Whether you are in the supermarket and trying to remember the shopping list you forgot at home or you are studying for an exam, your memory helps you to access short-term and long-term information and to process the world around you.
And of course we all wish we could remember important things more easily, right? Well, it turns out that there are some natural remedies that can help support brain health and improve your memory.
Base your diet
Nutritional psychiatry is a field of science that uses foods and supplements to provide essential nutrients and phytonutrients that help support an individual’s mental health needs. Simply put, making dietary changes can support mental well-being and overall cognitive function.
Here are some dietary changes you can make to boost your brain function and improve your memory:
- Limit added sugars, processed grains and processed foods
- Increase animal protein, healthy fats and antioxidants
- Support your metabolism by determining what and when you eat
- Maintain balanced blood sugar levels
Give omega-3 supplements a chance
Speaking of healthy fats, omega-3 fatty acids are vital for overall cognitive function and memory enhancement — especially EPA and DHA, which are omega-3 fatty acids found primarily in marine sources (fish and seaweed). . * Consuming adequate amounts of omega-3 has been shown to benefit cognitive health and DHA in particular (with or without EPA). It has also been shown to enhance general neuroprotection, increase blood flow to the brain and more.
Do not skip the exercise
Exercise is medicine for the body and the brain. Studies have shown that aerobic and cardiorespiratory exercise increase white matter and gray matter in the brain, respectively. The gray matter is responsible for most of the processing that takes place in the brain, while the white matter is more involved in communication within the brain and between the brain and the spinal cord – all of which are important for memory function.
A study published in the Lancet Psychiatry reveals the point of reaping all the benefits of mental well-being: 30 to 60 minutes, three to five times a week is all you need to support mental well-being and improve your mood.
Chill out
Meditation and other practices of consciousness have certainly gained increasing attention in recent years – and rightly so. Meditation has been shown to lengthen telomeres (a biomarker of longevity) and improve overall brain function. More specifically, meditation increases the gray matter in the brain and helps to enhance memory.
Pay attention to sleep
Not surprisingly, sleep is important for our overall well-being, but did you know that it plays a specific and vital role in healthy memory? While you sleep every night, your brain takes all the information from the day and reduces the unnecessary pieces, so that it can properly store what is necessary. A good seven- to nine-hour nap ensures that the right memories are maintained — so make sure you get enough sleep if you want to boost your memory while you sleep.
As you can see, small but steady improvements in your diet, sleep and exercise routine can make a huge difference in the quality of your memory and your overall life expectancy.
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