It happens to the best of us.
Annoying moments when you open the cupboard only to forget what you were looking for. Dreadful times when you put your keys down only to hopelessly find yourself searching for them later.
As humans, with so much zooming around us, it is pretty common to get distracted. However, it is also pretty darn frustrating.
Now, while it is widely known that inherited genetics have a lot to do with memory loss, luckily, extensive research has recently confirmed that lifestyle plays a big role in cognition. By this we mean stuff like training the brain muscle, resting the mind, moving the body, eating well, drinking enough water, and taking supplements. In a nutshell, adopting behaviors that boost your overall health will also boost brain function.
So, in this light, today, we want to walk you through the risk factors of potential cognitive issues as well as the best 6 ways to improve memory naturally.
Ready, set, let’s get your mind working at its ultimate best!
Risk Factors For Cognitive Issues
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There is no way around it.
As you get older, your brain will change. And, with those changes, gradual forgetfulness naturally occurs.
That said, the biggest risk factor of experiencing cognitive issues is age.
However, on top of aging, the risk factors also include:
- Diabetes
- Weight
- Smoking
- High Blood Pressure
- Elevated Cholesterol
- Brain Injury
- Depression
- Inflammation
- Hormone Issues
- Stress
- Alcohol Use
- Sedentary Habits
- Loneliness
A pretty broad spectrum list, the one thing you should take away from it is, anyone and everyone can and will experience memory loss. It is part of life.
That said, no matter your age or health, there is no better time than now to start strengthening your mind in order to improve your memory naturally!
The more work you do now, the better the effects will be in the future.
Please note, the following list is only intended to help boost brain power and enhance memory, not reverse already diagnosed dementia, Alzheimer's, etc.
6 Ways To Improve Memory Naturally
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1. Brain Games
Just because your brain is a muscle you can’t see doesn’t mean you don’t need to work it out. In fact, cognitive fitness programs are a great way to ward off forgetfulness and keep you sharp.
What do brain games entail?
Either played alone or in a group setting, cognitive fitness includes activities like chess, crossword puzzles, cards, etc.
They also include the use of apps like luminosity, CogniFit, Elevate, and more.
And, the idea behind it is to use your brain. The activity will help strengthen memory.
2. Exercise
When you decide to take a walk, hit the treadmill, join a workout class, you are not only doing your body a favor, you are doing your memory a solid too.
It works like this.
Exercise triggers physiological bodily changes. For example, insulin resistance reduction and the release of growth chemicals. This, in return, is linked to the development of new blood vessels in the brain. Which leads to new brain cells.
Furthermore, more than internal reactions to exercise, working out can improve mood and sleep.
Both of these things lead to less stress, which, as mentioned above, is a risk factor for experiencing cognitive issues.
3. Meditate
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Over the last few years, many scientists have reported that practicing mindfulness can lead to improved memory.
That said, while the exact science behind it is still unknown, what is known is that there is a clear link between meditation and blood flow to the brain.
This blood flow, like exercise, leads to the development of new blood vessels. More specifically, many studies have seen blood vessel growth in the cerebral cortex, which is where memory function occurs.
Also, like exercise, getting away from the phone and the distractions of life can lead to better moods, less anxiety, and improved stress.
We will also throw sleep in here. Like meditating, sleep is a great reset for the mind!
4. Diet
Like many illnesses and diseases, memory is also directly linked to diet.
Yup, that is right.
What you put into your body affects a lot.
But, how exactly is cognition linked to foods?
It is because of things like inflammation and the production of beta-amyloid plaques in the brain. Both are triggered by saturated fats, these are things that cause damage to blood vessels.
Therefore, healthy diets, ones that are low in cholesterol and bad fats, will lead to a stronger brain.
Foods to incorporate into your memory diet are fruits, vegetables, whole grains, fish, and olive oil. Unsaturated fats are good!
5. Supplements
Did you know that modern diets lack a lot of essential minerals and vitamins -- the stuff that is vital for proper body function?
This is because humans are eating more processed foods and natural foods are being modified.
A scary thing to think about, luckily, supplements are a great way to overcome diet deficiency as well as forgetfulness.
Some supplements to consider include:
- Thiamin
- Riboflavin
- Folic Acid
- Vitamin B12
- Vitamin D
- Vitamin C
- Omega-3
- Magnesium
- Zinc
Also, add in anything that is high in antioxidants!
Not a fan of taking pills? Why not try getting your mineral boost from good, old H2O? DYLN enhances water with VitaBeads that include a unique mixture of magnesium, zinc, silica, and tourmaline.
6. Hydration
Obviously, our favorite way to naturally improve memory, proper hydration is key to brain performance and mood.
That is right. Without water, the liquid that makes up most of your body, you can not function.
Therefore, if you are dehydrated, you may experience fogginess, confusion, headaches, and lack of focus. Even worse, when you are dehydrated, blood flow is stopped to the brain. And, this can result in important grey matter shrinking, which leads to premature brain aging.
Oh, no, you don’t want that.
So, drink your water. Not just your brain, but your skin, eye, hair, everything will thank you!
The Bottom Line
At the end of the day, your habits and way of life hold the power to fortify your mind and improve memory.
That said, while some of the above-mentioned methods may not work for you, others will. To start your journey towards better cognitive health, we suggested trying one or two and slowly adapting to include all of the above things.
Who knows, soon you may just find yourself forgetting or losing less.
