5 Ways to Improve Your Memory
This nutrition bite debunks the assumption that cognitive decline is exclusively age and genetics related, and explores all-natural ways you can improve your memory without the need for medical help.
Despite what you may have heard, cognitive decline and aging aren’t as directly related as you’d assume. According to top neuroscientists Dr. Dean and Dr. Ayesha, cognitive decline is tied more closely to your daily lifestyle.
In other words, your daily habits are a better predictor of how your memory will age as opposed to your aging itself.
The best part is that YOU can improve your brain power through all-natural and accessible lifestyle practices.
If there’s one thing to know about your brain it’s this: it has the extraordinary ability to grow, heal, and cleanse itself, given the right support.
If you’re tired of having brain fog, having difficulty concentrating, or simply recalling information, here’s what you can do to improve your memory.
5 Ways YOU Can Improve Your Memory
1. Challenge Your Brain
The brain is a muscle and it loves to be used! Keep your brain active to ‘strengthen and tone’ it like you would any muscle. Engage in any activity that stimulates mindfulness, creativity and learning new things to promote the creation of new brain cells.
The wonderful thing about keeping your brain strong is that you can choose whatever stimulating activity appeals to you, from playing an instrument, reading, learning a new sport, to solving puzzles.
These kinds of engaging activities keep your brain happy and strong by constantly requiring the creation of new brain cells and neural connections, both of which keep your brain sharp.
2. Minimize Inflammatory Triggers
It’s hard to mention overall health without talking about inflammation. The root of all disease can be attributed to a form of inflammation, and poor memory is no exception.
Keep inflammatory triggers at bay to preserve your memory. Common culprits like food allergens cause brain fog while constant stress lowers your overall brain health. Stick to a whole food plant-based diet high in inflammation-lowering antioxidant-rich foods to keep inflammation down and your memory up.
To counter the wear and tear of everyday life, meditation is a fantastic tool to preserve your brain function  as well as increase the thickness of your hippocampus  which is attributed to memory. Incorporate meditation as a regular practice and feel it work its magic on your memory.
For those new to meditation, there are countless f.ree online tools at your disposal to help get you started, and even just a minute of meditation can give your brain positive benefits.
4. Prioritize Sleep
Perhaps the easiest thing to improve your memory is to get in more quality zzzz’s. Yes, sleeping more and sleeping better does wonders for your memory. While you rest, your brain is busy at work detoxifying itself and consolidating information.
Quality AND quantity of sleep really matters for brain plasticity, which determines how well your brain takes in and retains information. Keep common sleep disruptors away from bedtime and create nighttime rituals to give your body all the right cues that it’s time for some well deserved rest.
Some common sleep disruptors like caffeine less than 6 hours before bedtime, screen time right before going to sleep, and not taking time to unwind your mind and body at the end of the day are habits worth breaking to improve your sleep and in turn, your memory.
5. Incorporate These Memory Boosting Nutrients
- Walnuts (high in omega-3 fatty acids and polyphenols)
- Fermented foods like kimchi, tempeh and miso (high in GABA)
- Green tea (the combination of the amino acid L-Theanine with caffeine provides brain boosting effects)
- Berries, especially blueberries! (high in antioxidants)
Use these plant-based foods (and other foods containing the same nutrients listed above) to keep brain shrinkage and dementia at bay with a healthy lifestyle and reap the benefits of having a sharp memory well into your long life.
Discover more about how you can directly take charge of your brain health with the help of the Brain Breakthroughs Masterclass, hosted by the world’s top 2 neurologists, Drs. Dean and Ayesha Sherzai!