If you are reading this, you are no stranger to memory issues or brain fog.
While memory issues are common, constantly forgetting names, what you were going to say, or what we went to the kitchen for can be extremely frustrating.
At Nature Cures Clinic in Portland Oregon, we have helped thousands of people slow down, stop, or reverse memory issues and/or brain neurodegeneration.
There are natural explanations for memory loss such as genetics, aging, or more serious conditions like Alzheimer’s, Parkinson's', & dementia, but there are natural ways to improve memory. Research has shown that diet and lifestyle can play a major role in cognitive function.
Here are 11 ways to improve memory today!
1. Eat Less Added Sugar
It is common knowledge that eating sugar in excess is never good for a variety of reasons. Too much added sugar has many potential adverse effects including weight gain, higher risk of heart disease, higher risk of diabetes, higher risk of cancer, etc. Sugar has also been linked to a decline in brain function.
Studies have proven that a diet that includes massive amounts of sugar can lead to memory issues and restricted brain volume. The area of the brain responsible for short-term memory takes the most damage. One study, in particular, showed that those who consumed more soda had worse memories on average compared to those who don’t regularly drink soda.
Reducing sugar intake is nothing but a positive. Doing so, will not only help improve brain function but also overall health.
2. Take Supplements
While it is very possible to get all of the nutrients necessary for optimal brain function in the food you eat, it can be extremely difficult.
Omega-3 fatty acids have been known to improve cognitive function. Fish contain these omega-3 fatty acids, but you would have to eat 9 LBS of fish to consume enough omega-3 fatty acids for optimal brain function.
Our supplement, the Daily Omega Hi-Po, makes improving brain health easy. It’s a brain mega food that contains omega-3 fatty acids. These fats are essential for brain function, and overall health. They have been known to improve memory, boost energy, relieve stress, and help skin, hair, nails, and more!
Many studies have shown that consuming fish and omega-3 fatty acid supplements is especially helpful to improving memory in older people.
When adults with mild symptoms of memory loss took omega-3 fatty acid supplements, they reported not only improving memory but vividly experienced many of their memories.
In another case of over 30 elderly people who experienced mild to moderate cognitive impairments saw significant improvement in their working and short-term memory after taking fish oil supplements for a full year.
The overall function and brain function need fatty acids to run properly. Omega-3 fatty acids have also been known to reduce inflammation. Inflammation in itself has been known to assist cognitive decline.
3. Start Meditating
Meditation is a practice that can positively affect your health and life in various ways. It helps you calm your mind, refocus on what’s important, and appreciate the things & people in your life.
Meditation has been used as a stress and pain reduction technique. In many cases, it has lowered patients' blood pressure as well as improve their memory.
On a medical level, gray matter in the brain can be increased with meditation. When people get older, typically their gray matter declines. This decline in the gray matter can have a negative effect on brain function and memory.
Meditation or techniques as little as simply relaxing has shown to improve short-term memory in many cases. This improvement has been seen in people of all ages. In fact, we encourage young people to be proactive with their brain health.
In one example, students who practiced meditation and mindfulness reported and showed better memory than those who did not practice such techniques. Specifically, they showed better spatial working memory which is the memory that helps you hold and process information. This memory enables a person to retrieve a mental representation of the locations of objects and places in the environment.
4. Staying at a Healthy Weight
Finding a healthy weight and staying in that weight range is important for overall health. Maintaining a healthy weight is the best way to avoid adverse health conditions and the best way to keep your body and mind healthy.
Several studies have shown that obesity can cause cognitive decline.
Resistance to insulin and inflammation can be caused by obesity. As mentioned before inflammation can hurt cognitive function.
In one study conducted with over 40 young adults, they found that people who were overweight performed worse on each memory test.
Many people think that Neurodegenerative conditions such as Alzheimer’s and Parkinson’s are genetic. Genes do play a role, but obesity places people at an even higher risk for such diseases.
5. Get Enough Sleep
The amount of quality of sleep one gets each night directly affects energy as well as brain function. According to research, people who don’t get full nights of sleep tend to have worse memory.
In fact, sleep is crucial to strengthening short-term memories into memories that will last a lifetime. This process is also known as memory consolidation.
One study took a group of 10 through 14-year-olds to test the effects of sleep or the lack thereof. One-half of the group received training later in the day and tested the following morning after a full night of rest. The second group had the training and tested the same day, with no sleep in between.
As you could probably guess, the first group who slept before the test performed better on the memory tests.
Another memory/sleep study was conducted in a hospital. Nurses working at night vs the ones working in the day made more errors on their shift than those who worked the day shift. More than half of the night shift workers performed worse on the memory tests than those who work during the day.
Doctors and health experts recommend a minimum of seven hours of sleep for adults to maintain optimal health.
6. Train Your Brain
Exercising your cognition by playing games that challenge your brain is a great way to boost memory and it’s also fun!
Games that you see in the newspaper like sudoku, crosswords, or even your smartphone have games or brain training apps that are designed to improve memory.
A study that included adults with cognitive impairments found that using apps with brain training games for eight hours over a four-week period reported improved memory and even performed better on memory tests.
Not to mention, brain-training games have shown to reduce the risk of developing dementia.
7. Consistent Exercise
It’s common knowledge that to stay healthy physically, you must exercise. But did you know that exercise makes you healthier mentally?
We mentioned maintaining a healthy weight helps your brain health, but being proactive and actually exercising can work wonders in improving memory.
Research has shown that people of all ages see improvement in memory when they exercise regularly.
Exercise may also increase the production of neuroprotective proteins which reduce inflammation and it also improves the growth and development of neurons which leads to improved memory and brain health
Continued exercise through middle age is thought to decrease the risk of neurodegenerative diseases like dementia, Parkinson’s, and Alzheimer’s.
8. Foods that reduce inflammation
There seems to be a trend here, less inflammation, better brain health. Which in many ways is true.
Adding anti-inflammatory foods would be fruits, vegetables, and teas with specific examples being: berries, fish, broccoli, avocados, etc. may aid in better memory.
The antioxidants included in these foods reduce inflammation when the free radicals reduce oxidative stress contained inside the body.
Berries in particular are very high in antioxidants. Berries taste good and are good for you and your brain! Prevent memory loss by adding more berries to your diet.
In a large study of 10,000 + women consumed a variety of berries including both blueberries and strawberries. Those who consumed the most berries, experienced less cognitive decline and better memories than those who ate fewer.
9. Keeping the brain active
Working out keeps your body in shape. Training and challenging your brain keeps the brain at its highest performance and slows down memory loss. Brain stimulating activities like sudoku, crossword puzzles, learning a new language can keep the brain strong. Even taking different routes when traveling forces the brain to stay active.
10. Manage Chronic Conditions
Following and actively practicing doctors and healthcare professionals' health recommendations is extremely important for brain health.
Properly managing conditions such as depression, diabetes, obesity, and many more can slow down/improve memory loss. The better you take care of yourself, the better your overall health will be.
It is also important to address your concerns and issues with your healthcare provider. Have them list the potential side effects of your medications because the chemicals put into your body can reduce brain function.
You CAN Improve Memory
There are ways to improve memory right in the comfort of your home. The bottom line, when you take care of yourself, you put yourself in the best position to live a long, healthy life.
We realize that improving your health can be difficult to do alone. Especially if your memory or cognitive health has taken a sharp decline. Improve memory with Nature Cures Clinic in Portland Oregon. Nature Cures has revolutionary treatment options for people who suffer from Neurodegeneration. We have treated patients with dementia, Parkinson’s disease, Alzheimer's, and more! We have slowed down, stopped, and in some cases reversed symptoms for our patients.
Do You Suffer From Neurodegeneration?
Do you ever wonder if your memory issues are normal or if there’s something more going on? It’s hard to know if what you are experiencing is simply brain fog or actual memory loss.
Nature Cures Clinic offers cognitive function tests. Our at-home testing kits will tell you what exactly is going on with your body, so you can take control of your health again. Purchase of our testing kits also includes a review session with Dr. Greg Eckel to review your findings and to point you in the right direction going forward.
Do you want to know once and for all what is going on with your body?
Click HERE to purchase yours today!
Or give us a call at (503) 287-4970 to learn more!