5 Proven Ways To Increase Your Memory (All Natural)

proven ways to increase your memory naturally

Have you ever forgotten something?

Chances are that if you are reading this and weren't born a super hero then the answer is 'yes'.

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Everyone has forgotten something whether young or old.  The problem for most is as you get older you tend to forget more. In just a few seconds you will learn simple things you can do to keep your brain firing on all pistons. ​

How the Memory in Your Brain Works

The brain is responsible for processing, interpreting and storing of data within the human system. These stored data are called memories.

Your memory refers to any pertinent information saved in the brain cells known as neurons. This information includes events in your life, skills that you’ve developed, knowledge that you’ve acquired, people that you’ve met and all other details, which your brain considered necessary to be saved.

The brain has three major parts:[1]

how does memory work

  1. Forebrain
  2. Midbrain
  3. Hindbrain

Among these three main parts of the brain, the forebrain, which consists of the cerebrum and the inner brain structures, plays a significant role in your memory. [1]

The cerebrum is the topmost part of the brain, which is subdivided into the left and right cerebral hemispheres. Memories are stored in the brain cells comprising the cerebrum, particularly the frontal lobe and the hippocampus in the medial temporal lobe. [2] [3] [4] However, other study findings revealed that every part of the brain contributes to long-term and permanent storage of memory. [5]​

​How to Increase Your Memory?

Your memory is highly dependent to your brain’s health. A healthy brain ensures a better memory function. You may occasionally forget some details, but this is normal.

When you grow older, you would probably forget more things too because your brain structure and functions usually degenerate as you age. Diseases such as Alzheimer’s disease, stroke and other brain injuries may affect your memory as well.

On the other hand, there are many factors that can help improve your memory including regular physical exercise, enough sleep, stress reduction techniques, mental activities/ brain exercise and dietary supplements for memory and brain functions. [7] [8]

  • Exercise Regularly. According to studies, regular exercise increases neurotrophins level. Neurotrophins are substances that have protective function against brain cell damage caused by diseases such as stroke and other injuries. [7] Remember that the brain could not generate new neurons (brain cells) once a neuron is damaged. [6] Likewise, exercise improves oxygen supply to your brain.
  • Sleep At Least Six to Eight Hours Each Night. Sleep deprivation can reduce your ability to focus and your attention span. Likewise, sleeping allows your brain to consolidate memory. [9]
  • Indulge into Stress Reduction Techniques and Activities. It is essential to relieve yourself from stress because stress damages brain cells, particularly the hippocampus. Try meditation, as it is an efficient stress reduction technique. [6]
  • Keep Your Brain Active. Try a new, fun and challenging mental activity. You may start learning to play a musical instrument, read more, do some art works or any sports you enjoy most. Activities that stimulates your brain aids in developing more neural pathways, these are pathways where messages from the nerve cells are transmitted. [6]
  • Take Dietary Supplements and Vitamins to Improve Memory. Omega-3 fatty acid [11] , vitamin E, vitamin C[7] and vitamin B12 [10] are significant in protecting your brain from memory disorders, boost brain function as well as improve memory.

Omega-3 Fatty Acids

vitamins in salmon

These are essential fatty acids found in fatty fish such as sardines, salmon, mackerel, tuna, halibut and herring. Other seafoods are also rich in omega-3 fatty acids. The body could not produce omega-3 fatty acids on its own, so food supplements are necessary.

These fatty acids are abundantly found in the brain and are considered significant for proper brain function and memory. In fact, poor memory is one of the symptoms of omega-3 fatty acid deficiency.[12]

Vitamin E

Foods rich in vitamin E, include almonds, sunflower seeds, spinach, pumpkins, red peppers, asparagus, mango, avocado, peanut butter and beet greens. [13]

avocado contains healthy vitamins

Among several antioxidants, vitamin E has a promising result against age-related memory disorders, particularly Alzheimer’s disease. It slows down the rate of memory decline, but it does not completely treat Alzheimer’s disease. [7]

Warning! High dosage of vitamin E needs strict doctor’s supervision as it may have drug interactions or harmful effects if you’re taking other antioxidants. [14]

Vitamin C

Red pepper, orange, grapefruit, green pepper, broccoli, kiwifuit, strawberries, tomato, cabbage, cauliflower, potato, spinach and green peas are just some of the foods that are high in vitamin C content. [15]

Similar to vitamin E, vitamin C also known as ascorbic acid has protective function against Alzheimer’s disease. [7]

Vitamin B12

meat contains vitamin b12

Meat, poultry and fish are animal sources of vitamin B12. This vitamin is significant in keeping the nerve cells healthy as well as the red blood cells.

Vitamin B12 deficiency often results to poor memory, and such condition is thereby corrected through vitamin B12 supplement. However, this vitamin could not improve memory and brain function in people with Alzheimer’s disease. [16]

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Sources:

  1. http://www.ninds.nih.gov/disorders/brain_basics/know_your_brain.htm
  2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1783618/
  3. http://alzonline.phhp.ufl.edu/en/reading/memory/guide_ch1.php
  4. http://www.ninds.nih.gov/disorders/brain_basics/know_your_brain.htm#inner
  5. http://www.brainfacts.org/sensing-thinking-behaving/learning-and-memory/articles/2012/storing-memories/
  6. http://biomed.brown.edu/Courses/BI108/BI108_2001_Groups/Nerve_Regener ation/Introduction/Introduction.htm
  7. http://www.health.harvard.edu/newsweek/Preventing_memory_loss.htm
  8. http://www.helpguide.org/articles/memory/how-to-improve-your-memory.htm
  9. http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
  10. http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers/faq-20057895
  11. http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
  12. http://www.news.pitt.edu/Omega_3_Fatty_Acids_Memory
  13. http://www.hsph.harvard.edu/nutritionsource/food-sources-of-vitamin-e/
  14. http://www.alz.org/alzheimers_disease_standard_prescriptions.asp
  15. http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  16. http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers/faq-20057895