Our brains are sometimes so overworked that we tend to forget a lot of things easily. While this can be a normal occurrence, being forgetful or having a poor ability to focus  can be frustrating. That’s why you need to work towards boosting your memory capacity.

Although some genetic diseases like Alzheimer’s disease play a role in memory loss, many research studies have proven that lifestyle and diet have a huge impact on memory. This is actually good news!

And the best part is that you can naturally boost your memory and increase your brain power following evidence-based tips below:

Limit your Intake of refined carbs

Refined carbohydrates like cereals, cakes, cookies, white bread, and white rice are capable of damaging your memory if you consume them in large amounts.

The body digests these foods quickly because they have a high glycemic index, and this fast digestion leads to a spike in blood sugar levels.

Western diets containing refined carbohydrates have been shown by studies to be associated with cognitive decline, dementia, and reduced cognitive function.

A study conducted on 317 healthy children showed that those who ate more processed carbs like noodles, fast foods, and white rice had reduced cognitive capacity, including poor working and short-term memory.

Another research study showed poorer cognitive functions in adults who regularly consumed ready-to-eat breakfast cereal compared to those who consume these foods less frequently.

Maintain a healthy weight

You can naturally boost your memory by maintaining a healthy body weight. This is also essential for your overall health and wellbeing.

Much research has established a link between obesity and cognitive decline. One study showed that being obese can negatively affect the memory-associated genes in the brain, thus causing cognitive decline.

Obese people also tend to suffer insulin resistance and inflammation, both of which take a negative toll on brain health.

A study conducted on 50 people between 18-35 years of age found that higher body mass contributed to bad performance on memory tests.

Obese people are also at higher risk of developing progressive diseases like Alzheimer’s disease that negatively affect memory and cognitive function.

Do not skip breakfast

Your breakfast is important in maintaining your memory function. So if you want improved short-term memory and attention, do not take a shortcut and skip breakfast.

It has been well-established that students who eat breakfast tend to perform better in class than those who don’t.

So always start your day with a healthy breakfast. However, you shouldn’t eat too much because a high-calorie breakfast can affect your level of concentration.

Choose anti-inflammatory foods

Diets that are rich in anti-inflammatory foods are great for boosting your memory. The antioxidant contents in these foods help to reduce oxidative stress caused by free radicals. This lowers inflammation and boosts cognitive function.

One review of nine different studies with a total sample of more than 31,000 people showed that those who ate more fruits and vegetables had a reduced risk of suffering cognitive decline and dementia compared to those who consumed less of these foods.

Eating berries is also an excellent way to boost your memory. These fruits contain a high amount of antioxidants like anthocyanins and flavonoids.

A study of 16,000 women who consumed more strawberries and blueberries showed a slower rate of memory loss than those who ate fewer berries.

Consider adding curcumin to your diet

Curcumin belongs to a category of compounds called polyphenols. It exerts powerful anti-inflammatory effects on the body as an antioxidant.

Studies have shown that curcumin supplements reduce inflammation and oxidative damage in the brain. Besides, it lowers the buildup of amyloid plaques that accumulate on brain neurons. This way, it prevents cell and tissue death and protects against memory loss.

More so, the buildup of amyloid plaque on neurons has been studied to be linked with the progression of Alzheimer’s disease. But you can prevent this by adding curcumin supplements to your diet.

However, more studies on the effects of curcumin on cognitive function are still ongoing.

Try a fish oil supplement

Fish oil supplements are often rich in omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

These fats have been studied to reduce inflammation, slow mental decline, relieve anxiety and stress, boost heart health, and improve overall health.

Consuming fish oil supplements has been confirmed by many studies to improve memory, especially in older people.

One review of 28 studies shows that adults with memory loss symptoms experienced improved episodic memory after taking fish oil rich in EPA and DHA.

Another study conducted on 36 adults with mild symptoms of cognitive impairment showed an improvement in working memory scores after taking concentrated fish oil supplements for 12 months.

Take note that both EPA and DHA are essential to the health and functioning of the brain. These two omega-3 fatty acids have been studied to reduce inflammation in the body, which is associated with cognitive decline.

Get enough sleep

You tend to develop poor memory if you don’t get enough sleep. So if you’re sleep-deprived, your chances of having a weakened short-term memory are high.

One study conducted on 40 children between 10-14 years of age showed that children that slept between their training and memory tests performed 20% better than children that had no sleep between the test periods.

So, to help boost your memory and cognitive function, health experts recommend every adult to get between 7-9 hours of sleep every night.

Create time for meditation

Meditation is a good practice that is relaxing and soothing and has been studied to boost memory, lower blood pressure, and reduce pain and stress.

One study shows that meditation helps to increase gray matter, which contains neuron cell bodies in the brain.

Your grey matter declines as you age, and this negatively affects your memory and cognition. But meditation has been shown to improve short-term memory, in people in their 20s and beyond.

One study demonstrated that students who practiced mindfulness had better results in spatial working memory than students who did not practice this art of meditation.

Eat less added sugar

Foods that contain too much added sugar has been associated with many chronic diseases and cognitive decline.

Sugar-laden diets have been shown to reduce brain volume and cause poor memory.

One study conducted on 4,000 people found that those who drank a high amount of sugary beverages like soda showed lower total brain volumes and poorer memories compared to those who consumed less sugar.

When you cut down on your added sugar intake, you’re not only helping your memory, but you’re also improving your overall health.

Drink less alcohol

Consuming too much alcohol can negatively affect your memory and your overall health.

Several studies have shown that binge drinking can raise your blood alcohol levels to 0.08 grams per ml or above. This pattern of drinking alters the brain and triggers memory deficits.

One study of 155 students showed that those who consumed six or more drinks within a short period had difficulties in memory-recall tests compared to those who never binge drank.

Although having a drink or two is healthy, excessive intake is detrimental to memory and cognitive abilities.

Final Remark

You can naturally boost your memory with these simple ways. Your mind and body work best when you reduce your intake of refined carbs, added sugar, and alcohol.

Try getting enough sleep, eating healthy, and practicing meditation. You may also benefit from supplements to help boost your memory and cognitive function.