Have you ever been in a rush to get ready to go somewhere in the morning only to find you can’t find your car keys? Our ability to remember, recall, and learn new information is important to daily life. Unfortunately, as we age, we may start to notice minor changes. But thankfully, there are many ways to keep our memories sharp as we age!
Some people retain sharp memories and quick wits well into their 90s. This article explains ways to naturally improve memory and brain health at any age.
What are the causes of memory loss?
Neurological and cognitive health only shows overall health. Although memory problems are often associated with older adults, it can affect people of all ages.
Jim Kwik is a well-known memory and brain performance coach who I interviewed on the podcast. His story begins with a childhood head injury that caused problems with his ability to focus, learn, and retain information. That experience inspired him to learn everything he could to improve his brain.
Head injuries are one cause of cognitive decline, but they’re not the only cause. Other potential factors include:
- brain infection
- tumor
- strokes
- toxin
- hypoxia
- nutritional deficiencies
- certain drugs
- Intestinal flora dysbiosis
- sleep quality
- stress and trauma
Anything that causes inflammation in the gut can cause inflammation in the brain. Chronic brain inflammation can lead to cognitive decline and memory loss.
Symptoms of memory loss
Memory loss can manifest itself in a variety of ways, depending on the individual. However, common symptoms include:
- forgetful
- Have difficulty learning new information
- Repeated questions or statements
- misplacing things
- poor judgment
- Difficulty solving problems
- Confused about time or place
- Difficulty recognizing faces
- social withdrawal
- changes in mood or personality
- Can’t find the right word
- Difficulty completing familiar tasks
Those who have persistent or worsening memory problems should see a health care professional. This severity can be a red flag for conditions such as mild cognitive impairment, Lyme disease, or Alzheimer’s disease. That said, healthy brain habits can help you avoid neurodegeneration.
healthy brain habits
Adopting healthy brain habits can support cognitive health and long-term brain health. In fact, the hippocampus, the memory area of the brain, is known to regenerate. Given the right environment, it can even grow new brain cells (neurons) into its 90s.
Some of the following habits may have a positive impact on your brain over time:
Avoid sugar and processed foods
A diet high in sugar and processed foods may impair cognitive function, especially memory. A high-sugar diet actually shrinks the brain. This is especially true for the hippocampus, the part of the brain responsible for short-term memory.
In a 2017 study, researchers wanted to find out how sugar contributes to dementia. They found that higher sugar intake was associated with lower total brain volume in people with preclinical Alzheimer’s disease.
Sugar and processed foods are linked to chronic inflammation, insulin resistance, oxidative stress, and more. They also contribute to obesity, another risk factor for mild cognitive impairment (MCI).
Make sure you get enough sleep!
We know that quality sleep is critical for cognitive function and memory consolidation. Aim for 7-9 hours of quality sleep each night. If you don’t get enough sleep, your memory may weaken over time. As an active mom, my goal is to work at least 9 hours a night.
Consider medication side effects
Certain medications can also cause memory loss. For example, anticholinergic drugs (used to treat overactive bladder and Parkinson’s disease), epilepsy drugs, and certain sedatives have all been linked to memory problems. However, memory may improve when patients stop taking the medication.
Be proactive about stress management
Chronic stress can lead to chronic high blood pressure, which is linked to brain problems. Taking some time to relax like meditation, deep breathing, or yoga can really help. Try something fun that you enjoy, like watercolor painting or other creative ideas.
exercise regularly
Being physically active most days of the week is crucial for brain health. Aerobic exercise increases blood flow to the brain and increases the size of the hippocampus, which improves memory. Activities such as walking, running, swimming, or biking may reduce the risk of cognitive decline.
seeking mental stimulation
Never stop learning! People who constantly challenge themselves have a lower risk of developing dementia. Even volunteering can help. Engage in activities that challenge your brain, such as puzzles, games, learning new skills, or reading. When we stimulate the brain, it contributes to neuroplasticity or “rewiring” of the brain.
Use memory techniques
There are also some techniques you can use to improve your memory. Here are some tips and tricks:
- Block – Chunking is a common memory technique. It involves breaking down information into smaller, manageable parts or “chunks.” It is especially used for phone numbers and to-do lists. You might even remember your credit card number thanks to this technology!
- mnemonic device – A mnemonic is a memory technique that helps us remember information. They often involve associating a message with a pattern, image or acronym. Most of us have used these in school. Remember the rainbow colors of ROY G. BIV?
- word puzzle – Crossword puzzles challenge your working memory, the system responsible for temporarily storing and manipulating information. Strengthening your working memory can have a positive impact on your overall cognitive abilities.
- Don’t give in to artificial intelligence! – If you use your GPS every time you drive, it will damage your memory. A 2013 study found that using GPS or similar navigation apps shrinks your hippocampus! Hippocampal atrophy is associated with decreased memory function.
sociable
We need friends and connections. Loneliness is associated with an increased risk of dementia, including Alzheimer’s disease. On the other hand, regular social engagement is associated with better cognitive function. It can also improve mental health. Maintain relationships with family and friends to support your emotional well-being.
Limit alcohol consumption
Too much alcohol can have harmful effects on the brain. In fact, it can even change brain structure, causing cognitive decline. Overindulgence increases the risk of various forms of dementia. Make sure women have no more than one drink a day and men have no more than two drinks a day.
Remember, practicing these habits can significantly impact your overall brain health.
Foods to Support Sharp Memory
Food is medicine! Inflammation of the gut can lead to inflammation of the brain. So, eat with your microbiome in mind. Here are some foods that are scientifically proven to maintain a sharp memory throughout your life:
Fat fish
Fish such as salmon, trout and sardines are rich in omega-3 fatty acids, especially DHA, which are essential for brain health and memory. A 2023 review study found that omega-3s can slow cognitive decline.
Researchers encourage people with early memory problems to eat more omega-3-rich fish or take omega-3 supplements. My favorites are salmon and sardines!
Egg
Eggs are rich in nutrients, including vitamins B6 and B12, folate and choline, which support brain health and memory. A 2023 Japanese trial looked at the effects of choline in egg yolks on cognition in older adults.
At the end of the study, verbal memory improved in the choline group. Researchers concluded that 300 mg of egg yolk choline daily aids memory. If you are allergic to eggs, try duck eggs.
blueberry
Blueberries are rich in antioxidants, which help improve communication between brain cells and memory. A 2011 study found that wild blueberry juice improved memory in older adults. People with age-related memory loss performed better on a recall test after drinking blueberry juice for 12 weeks. They feel better too!
Lion’s Mane Mushroom
Lion’s mane is an edible and medicinal mushroom that has been studied for its potential cognitive benefits. It is especially known for supporting memory and brain function.
A 2009 study found that people with mild cognitive impairment could improve with lion’s mane mushrooms. It took 4 weeks to notice a difference.
green tea
Swapping some coffee for green tea may help preserve memories long-term. The synergistic effects of caffeine and L-theanine in green tea can enhance brain function and increase alertness.
A review of 21 studies found that green tea can improve cognition and brain function. Research shows green tea has benefits for memory and concentration. It also improves working memory, as shown on MRI films.
nut
Nuts like walnuts, almonds, and hazelnuts are packed with nutrients that support brain health. Some of these include omega-3 fatty acids, antioxidants, and vitamin E. Whole walnuts even look like brains!
Nuts protect memory in a variety of ways. They provide important nutrients but also reduce inflammation and support the growth of new brain cells.
dark chocolate
If you need an excuse to eat chocolate, this is it! Dark chocolate contains flavonoids, caffeine, and antioxidants that may improve memory, concentration, and mood. Dark chocolate has been shown to increase nerve growth factor (NGF) in the brain. Therefore, it may support cognitive performance, including memory.
Of course, no single food can miraculously enhance memory. Incorporating these foods into a healthy diet and lifestyle can have a huge impact.
Supplements to improve memory
Supplements can also help supply our brains with the nutrients they need. Natural Stacks is one of the supplements I use that contains nootropics and other supplements that help enhance memory. Here are some more ideas:
fish oil
As mentioned earlier, omega-3 fatty acids, especially EPA and DHA, are essential for brain health. They play a vital role in the structure and function of the brain. Supplementing with high-quality fish oil may help.
Bacopa monnieri
Bacopa monnieri is an herb used in traditional Ayurvedic medicine and has been studied for its brain-enhancing effects, including improving memory. Research shows benefits to cognitive performance, including single-word recall and the ability to create new memories. I love Four Sigmatic’s mushroom drinks, and their Focus Mushroom Blend contains memory-enhancing herbs, including Bacopa monnieri.
Ginkgo biloba
Ginkgo biloba herb has a long history of use to improve memory. Studies show it improves blood flow to the brain and has antioxidant properties. Other research suggests it may have memory-enhancing effects. It has also been used to help people with dementia for decades.
Curcumin (Turmeric)
Curcumin, the active ingredient in turmeric, has been linked to improved memory and overall brain health. These benefits may be due to its anti-inflammatory and antioxidant effects. Some studies suggest it may have cognitive benefits, including improving memory.
A 2018 clinical trial used 90 mg of curcumin twice daily in healthy adults. After 18 months, participants’ memory improved. Researchers believe this may be due to curcumin’s ability to reduce inflammation in the brain. Some turmeric powder has lead mixed in it but I get this high quality turmeric here.
Resveratrol
Resveratrol, found in red wine, grapes and some berries, is an antioxidant that has been studied for its potential to enhance memory. A 2017 clinical trial that studied 119 patients for a year found that resveratrol reduced inflammation in the brain. It also activates certain proteins that help prevent brain degeneration.
Vitamin B12
Vitamin B12 deficiency has been linked to cognitive decline, including Alzheimer’s disease. Getting enough vitamin B12 is important for overall brain health. Clams, liver, fish, and beef are some of the main food sources.
Final thoughts on how to improve your memory
Memory decline is not inevitable as we age. However, it’s best to develop good brain habits early on. No matter how old you are, start now. Eat a brain-healthy, anti-inflammatory diet that contains plenty of healthy fats. Stay physically and cognitively active. Stay connected and try new things.
A sharp mind is like anything else; use it or lose it. Become a lifelong learner who is not afraid to try new things – you will have a richer life because of it!
How is your memory? Do you do anything specific to keep your memory sharp or take nootropics? Share it with us below!