5 Ways to Improve Your Memory Naturally

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May 12

Forgetfulness and brain fog happen to everyone occasionally. But over time, failing memory can negatively impact work performance, personal relationships, and overall quality of life.

Before reaching for questionable "brain boosting" pills, give these safer natural strategies a try:

Eat Berries

Berries like blueberries and blackberries contain powerful antioxidants called anthocyanins that protect neurons from inflammation and oxidative damage. Aim for 1 cup fresh or 1/2 cup frozen daily.

Use Mnemonic Devices

Mnemonic tools like acronyms, rhymes, visualization, chunking, and the method of loci help cement memories. Connect new info to existing knowledge.

Exercise

Aerobic activity like brisk walking stimulates the growth of new brain cells in the hippocampus, the memory center. Any exercise that gets your heart pumping will help.

Repeat and Recite

When learning new info, repeating it out loud and rephrasing it in your own words boosts retention significantly. Teach it to someone else for added benefit.

Get Quality Sleep

As we sleep, the brain consolidates memories, processes information, and clears out toxins. Strive for 7-9 hours nightly for optimal cognition.

Learn a New Skill

Mastering novel skills creates new neural pathways that reinforce existing knowledge. Try a new hobby, musical instrument, game, or mental challenge.

Use Supplements

Ginkgo, ginseng, curcumin, sage, bacopa, and fish oil have clinical research behind their memory-boosting effects. Check with your doctor before using supplements.

Reduce Stress

Chronic stress impairs memory formation and damages brain structures involved in learning. Implement daily stress relief habits like yoga, meditation, and deep breathing.

Stay Social

Socially engaged older adults exhibit better memory retention. Nurture personal relationships and interact regularly with people who stimulate you mentally.

Jog Your Memory

When struggling to recall something, retrace your steps chronologically. Contextual cues can help trigger the full memory.

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