Whether you’re looking for ingredients to make your grandmother’s famous lasagna recipe or studying for an algebra test, your memory will help you access short- and long-term information and process the world around you.

We could all use a little more mental strength to remember important things, right? Well, it turns out that there are some natural remedies that can help support the health of our brain and improve our memory:

1. Eat for your brain.

Nutritional psychiatry is a scientific field that uses foods and supplements to provide essential nutrients and phytonutrients that help meet a person’s mental health needs.* In other words, strategic dietary changes can support your individual mental well-being and overall cognitive function.

Here are some dietary changes you can make to increase brain function and improve memory:

2. Try omega-3 supplements.

Speaking of healthy fats, omega-3 fatty acids are essential for general cognitive function and memory improvement, especially EPA and DHA, which are omega-3 fatty acids found mainly in marine sources (fish and algae).*

It has been shown that consuming sufficient amounts of omega-3 is beneficial for cognitive health, and it has been proven that DHA in particular (with or without EPA) improves working and episodic memory, improves overall neuro-protection, increases blood flow to the brain, etc.* high-quality omega-3 supplements with a healthy daily dose of these healthy lipids (i.e. 1,000 milligrams of EPA Plus DHA and more)- such as MindBodyGreen Omega-3+ potency, which contains 1,500 milligrams of marine Omega-3 per serving from sustainable sources, anchovies of cold water-are an easy way to support your memory and host brain functions.*

3. Move your body.

Exercise is a medicine for the body and brain. Studies have shown that aerobic and cardiorespiratory exercises increase white and gray matter in the brain. The gray matter is responsible for most of the processing that takes place in the brain, while the white matter is more involved in communication in the brain and between the brain and the spinal cord — all of which are important for memory function.

How much exercise do we need to maintain optimal mental health? A cross-sectional study published in the Lancet Psychiatry shows the right place to take advantage of all the benefits of mental well-being: 30 to 60 minutes three to five times a week is enough (of course, more exercise, that’s great!) to support mental well-being and improve your mood.

4. Zen.

Meditation and other mindfulness practices have certainly attracted more and more attention in recent years-and for good reason! It has been proven that meditation prolongs telomeres (a biomarker of longevity) and improves overall brain function. In particular, meditation increases the gray matter in the brain and helps to improve memory and learning.

If you are new to meditation, follow these 10 tips to facilitate sustainable daily practice.

5. Smack the hay.

It’s not surprising that sleep is crucial to our overall well-being, but did you know that it plays a specific and important role in healthy memory? While you sleep every night, your brain takes all the information of the day and reduces unnecessary bits so that you can properly memorize what is important.

Getting your seven to nine hours of restful sleep will ensure that the good memories are preserved – so make sure you call it a night earlier if you’re hoping to overload your memory while you sleep!

Take-away food.

When it comes to improving your memory, making small steady improvements to your eating, sleeping and exercise habits every day can make a huge difference throughout your life. Consider these tips as your “long-term study strategy” for a life with strong memory and mental well-being.

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