Jillian Kubala is a registered dietitian based in Westhampton, NY. Jillian holds a master’s degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science.
Everyone has moments of forgetfulness from time to time, especially when life gets busy.
While this can be a completely normal occurrence, having a poor memory can be frustrating.
Genetics plays a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.
Here are 14 evidence-based ways to improve your memory naturally.
1. Eat Less Added Sugar
Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.
Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory (1Trusted Source, 2Trusted Source).
For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared to people who consumed less sugar (2Trusted Source).
Cutting back on sugar not only helps your memory but also improves your overall health.
Summary Research has shown that people who regularly2. Try a Fish Oil Supplement
consume lots of added sugar may have poorer memories and lower brain volumes
than those who consume less sugar.
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline (3Trusted Source
, 4Trusted Source).
Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
One study of 36 older adults with mild cognitive impairment found that short-term and working memory scores improved significantly after they took concentrated fish oil supplements for 12 months (5Trusted Source).
Another recent review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6Trusted Source).
Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7Trusted Source).
Read more https://www.healthline.com/nutrition/ways-to-improve-memory#TOC_TITLE_HDR_3