Have you ever been in a hurry to get ready to go somewhere in the morning, only to realize you can’t find your car keys? The ability to memorize, recall, and learn new information is important for everyday life. Unfortunately, as we grow older, we may begin to notice small changes. But thankfully, there are many ways to keep your memory sharp as you age.
Some people retain their sharp memories and quick wits into their 90s. This article explains how to improve your memory and brain health naturally at any age.
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What causes memory loss?
Neurological and cognitive health simply refers to your overall health. Although memory problems are often associated with older adults, people of all ages can be affected.
Jim Kwik is a well-known memory and brain performance coach who I’ve interviewed on my podcast. His story begins with a head injury sustained during his childhood that caused him to have problems concentrating, learning, and retaining information. This experience inspired him to learn all he could about improving the brain.
Head injuries can cause cognitive decline, but they are not the only cause. Other potential factors include:
- brain infection
- tumor
- stroke
- toxin
- oxygen deficiency
- nutritional deficiencies
- certain medicines
- Intestinal bacterial flora abnormality
- sleep quality
- stress and trauma
Anything that causes inflammation in the gut can also cause inflammation in the brain. Chronic brain inflammation can lead to cognitive decline and memory loss.
Symptoms of memory loss
Memory loss manifests itself in different ways depending on the person. However, common symptoms include:
- forgetfulness
- Difficulty learning new information
- repeated questions or statements
- leave something behind
- poor judgment
- Difficulty in problem solving
- Confusion about time or place
- difficult to recognize faces
- social withdrawal
- changes in mood or personality
- I can’t find the right words
- Difficulty completing familiar tasks
If your memory problems persist or worsen, you should see a health care professional. Severity can be a red flag for conditions such as mild cognitive impairment, Lyme disease, and Alzheimer’s disease. That said, healthy brain habits can help avoid neurodegeneration.
healthy brain habits
Adopting healthy brain habits can support cognitive health and long-term brain health. In fact, the hippocampus, the memory region of the brain, is known to regenerate. Given the right environment, you can grow new brain cells (neurons) even into your 90s.
Here are some habits that can positively impact your brain over time.
avoid sugar and processed foods
Diets high in sugar and processed foods can have a negative impact on cognitive function, especially memory. A diet high in sugar can actually shrink your brain. This is especially true for the hippocampus, the part of the brain responsible for short-term memory.
In a 2017 study, researchers tried to find out how sugar causes dementia. They found that higher sugar intake was associated with lower total brain volume in preclinical Alzheimer’s patients.
Sugar and processed foods are associated with chronic inflammation, insulin resistance, and oxidative stress. It can also lead to obesity, another risk factor for mild cognitive impairment (MCI).
Get enough sleep!
We know that quality sleep is essential for cognitive function and memory consolidation. Aim for 7 to 9 hours of quality sleep each night. If you don’t get enough sleep, your memory can deteriorate over time. As an active mom, I aim to work at least 9 hours every night.
Consider drug side effects
Certain medications can also cause memory loss. For example, anticholinergic drugs (used for overactive bladder and Parkinson’s disease), seizure drugs, and certain sedatives are all associated with memory problems. However, memory may improve when patients stop taking the medication.
Be proactive about stress management
Chronic stress can cause chronic high blood pressure, which is associated with brain problems. Taking time to relax through meditation, deep breathing, yoga, etc. can be very helpful. Try something fun that you enjoy, like watercolor painting or other creative mediums.
Do regular exercise
Physical activity most days of the week is essential for a healthy brain. Aerobic exercise increases blood flow to the brain, increases the size of the hippocampus, and improves memory. Activities such as walking, running, swimming, and cycling may lower your risk of cognitive decline.
seek mental stimulation
Never stop learning! People who keep trying have a lower risk of dementia. Volunteer activities are also useful. Engage in activities that challenge your brain, such as puzzles, games, learning new skills, and reading. Stimulating the brain promotes neuroplasticity or “rewiring” of the brain.
use mnemonics
There are also several techniques you can use to improve your memory. Here are some tips and tricks.
- Chunking – Chunking is a common memorization technique. This involves dividing information into smaller, more manageable parts, or “chunks.” Especially used for phone numbers and to-do lists. This technique may also allow them to remember your credit card number.
- Storage device – Mnemonics are memory techniques that help you remember information. It often involves associating information with patterns, images, or acronyms. Most of us used these in school. Remember ROY G. BIV about the colors of the rainbow?
- crossword puzzle – Crossword puzzles challenge working memory, the system responsible for temporarily holding and manipulating information. Strengthening your working memory has a positive effect on your overall cognitive abilities.
- Don’t give in to AI! – If you use GPS every time you drive, your memory will be impaired. A 2013 study found that the hippocampus shrinks when you use GPS or similar apps for navigation. Hippocampal shrinkage is associated with decreased memory function.
become sociable
We need friends and connections. Loneliness is associated with increased risk of dementia, including Alzheimer’s disease. On the other hand, regular social participation is associated with improved cognitive function. It also improves mental health. Maintain relationships with family and friends to support your mental health.
limit alcohol
Consuming large amounts of alcohol can have negative effects on the brain. In fact, it can even change the structure of the brain and lead to a decline in cognitive function. Overindulgence increases the risk of all types of dementia. Limit alcohol consumption to one drink a day for women and two drinks a day for men.
Keep in mind that adopting these habits can have a big impact on your overall brain health.
Foods that support sharp memory
Food is medicine! Inflammation in the gut causes inflammation in the brain. So eat with your microbiome in mind. Here are some foods that are scientifically proven to support a lifetime of vivid memory.
fatty fish
Fish such as salmon, trout, and sardines are rich in omega-3 fatty acids, especially DHA, which are important for brain health and memory. A 2023 review study found that omega-3s slow cognitive decline.
Researchers encouraged people with early-stage memory problems to eat more omega-3-rich fish or supplement with omega-3s. My favorite foods are salmon and sardines!
egg
Eggs contain several nutrients such as vitamins B6 and B12, folate, and choline, which support brain health and memory. A 2023 Japanese trial investigated the effects of choline from egg yolk on cognition in older adults.
At the end of the study, people in the group who took choline had improved verbal memory. Researchers concluded that 300 mg of egg yolk choline daily helps with memory. If you are allergic to chicken eggs, try duck eggs.
blueberry
Blueberries, rich in antioxidants, can help improve communication between brain cells and memory. A 2011 study found that wild blueberry juice improved memory in older adults. After drinking blueberry juice for 12 weeks, people with age-related memory loss improved on recall tests. They feel better too!
lion’s mane mushroom
Lion’s mane mushroom is an edible and medicinal mushroom that has been studied for potential cognitive effects. It is particularly known for supporting memory and brain function.
A 2009 study found that people with mild cognitive impairment improved with lion’s mane. It took me 4 weeks to notice a difference.
Green Tea
Replacing some of your coffee with green tea may help preserve your memory over time. The synergistic effect of caffeine and L-theanine in green tea may enhance brain function and improve alertness.
A review of 21 studies found that green tea improves cognition and brain function. Studies have shown that green tea has benefits for memory and attention. Working memory also improved, which showed up on MRI films.
nuts
Tree nuts such as walnuts, almonds, and hazelnuts are rich in nutrients that are beneficial for brain health. These contain omega-3 fatty acids, antioxidants, and vitamin E. A whole walnut looks a lot like a brain.
Nuts may protect memory in several ways. Not only do they provide important nutrients, they reduce inflammation and support the growth of new brain cells.
dark chocolate
If you need an excuse to eat chocolate, here it is. Dark chocolate contains flavonoids, caffeine, and antioxidants that may improve memory, concentration, and mood. Dark chocolate was found to increase nerve growth factor (NGF) in the brain. As a result, it may support cognitive abilities, including memory.
Of course, no single food can miraculously improve your memory. Including these foods in a healthy diet and lifestyle can make a big difference.
Supplements that improve memory
Supplements can also help provide your brain with the nutrients it needs. Natural Stacks is one of the supplements I use that contains nootropics and other supplements to help improve memory. Here are some more ideas:
fish oil
As mentioned earlier, omega-3 fatty acids, especially EPA and DHA, are essential for brain health. They play important roles in brain structure and function. Supplementing with high-quality fish oil may help.
bacopa monnieri
Bacopa monnieri, an herb used in traditional Ayurvedic medicine, has been studied for its brain-boosting effects, including improving memory. The study shows benefits for cognitive abilities, including word recall and the ability to create new memories. I love Four Sigmatic mushroom drinks and their products. focus mushroom blend It features memory-enhancing herbs such as bacopa.
ginkgo biloba
The ginkgo herb has a long history of improving memory. Studies have shown that it improves blood flow to the brain and has antioxidant properties. Other research suggests that it may have a memory-enhancing effect. It has been used for decades to help people with dementia.
Curcumin (turmeric)
Curcumin, the active ingredient in turmeric, is thought to be associated with improved memory and overall brain health. These benefits may be due to its anti-inflammatory and antioxidant properties. Some research suggests it may have cognitive benefits, such as improved memory.
A 2018 clinical trial used 90 mg of curcumin twice daily in healthy adults. After 18 months, the participants’ memory had improved. Researchers believe this may be due to curcumin’s ability to reduce inflammation in the brain.Some turmeric powders have lead mixed in, you know this High quality turmeric is here.
resveratrol
Resveratrol, found in red wine, grapes, and some berries, is an antioxidant that has been studied for its potential to improve memory. A 2017 clinical trial studied 119 patients for one year and found that resveratrol reduced inflammation in the brain. It also activated certain proteins that prevent brain degeneration.
vitamin B12
Vitamin B12 deficiency is associated with cognitive decline, including Alzheimer’s disease. Getting enough vitamin B12 is important for overall brain health. Clams, liver, fish, and beef are some of the main food sources.
Final thoughts on how to improve memory
Memory loss with age is inevitable. However, it’s best to develop good brain habits early on. Start now, no matter your age. Eat a brain-healthy, anti-inflammatory diet rich in healthy fats. Stay active both physically and cognitively. Stay connected and try new things.
A sharp mind is like any other. Use it or lose it. Don’t be afraid to try new things and be a lifelong learner. As a result, you will be able to live a richer life.
How’s your memory? Do you do anything special to keep your memory sharp or do you take nootropics? Share below!
