How to Improve Memory for Those Who Often Forget

Memory decline and frequent forgetfulness are common issues affecting people of various ages. This condition can reduce the quality of learning and work, impacting mental well-being and overall life. So, are there ways to improve memory for those who often forget that you can implement on your own?

Memory decline can result from various factors, such as prolonged insomnia, excessive stress, brain aging, medication use, medical conditions, and other reasons. If you are experiencing memory decline and frequent forgetfulness, you might feel frustrated, disappointed, tired, and face difficulties in work and life. In such cases, you should proactively take care of your health, enhance brain function, and improve memory through various methods.

Here are some ways to improve memory for those who often forget:

1. Reduce Added Sugar Intake

Excessive consumption of added sugars is linked to various health issues and chronic diseases, including cognitive decline. Poor memory and reduced brain volume, especially in the regions responsible for short-term memory, can be associated with high sugar intake.

For example, a study involving 4,000 people found that those who consumed more sugary drinks, such as soda, had lower brain volumes and poorer memory compared to those who consumed less sugar. In addition to benefiting memory, reducing sugar intake can improve your overall health.

2. Try Omega-3 Fish Oil Supplements

Fish oil is rich in omega-3 fatty acids, which are crucial for cardiovascular and brain health. Omega-3s can reduce the risk of heart disease, decrease inflammation, slow cognitive decline, alleviate stress, and improve memory.

Many studies have shown that consuming fish and fish oil supplements can enhance memory, particularly in older adults. Research indicates that supplementation with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in individuals with mild memory impairment has led to improved memory over time.

Both DHA and EPA are essential for brain health and function, and they help reduce inflammation in the body, a condition associated with cognitive decline.

3. Spend Time Meditating

Practicing meditation can enhance brain health, memory, and mood. Meditation helps with relaxation and calmness and has been shown to reduce stress and pain, lower blood pressure, and even improve memory.

In fact, meditation has been shown to increase gray matter in the brain, which contains the cell bodies of neurons. As we age, gray matter decreases, negatively impacting memory and cognition. Meditation and relaxation techniques have been proven to improve short-term memory across all age groups, from people in their 20s to older adults.

For example, a study of college students found that those who practiced meditation, such as mindfulness, had significantly better spatial working memory compared to students who did not meditate. Spatial working memory is the ability to hold and process information in your mind about the location of objects in space.

4. Maintain a Healthy Weight

Maintaining a healthy weight is essential for overall health, disease prevention, and preventing memory and cognitive decline. Some studies have identified obesity as a risk factor for cognitive impairment.

Obesity can negatively affect memory through changes to genes related to memory in the brain. It can also lead to insulin resistance and inflammation, both of which can negatively impact brain function.

A study of 50 people aged 18 to 35 found that those with higher BMI (body mass index) had poorer results in memory tests. Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive condition that destroys memory and cognitive function.

5. Get Enough Sleep

Lack of sleep is considered a long-term cause of poor memory. Sleep plays a crucial role in memory consolidation, a process where short-term memory is strengthened and transferred to long-term memory. Research shows that sleep deprivation can negatively affect memory.

For example, a study investigated the impact of sleep on 40 children aged 10 to 14. One group of children was trained to take memory tests in the evening and then tested the following morning after a night’s sleep. The other group was trained and tested on the same day without sleep in between. The group that slept between training and testing performed 20% better on the memory tests.

Another study found that night shift nurses made more mathematical errors and 68% of them scored lower on memory tests compared to day shift nurses. Getting enough sleep is a way to restore memory for those who often forget. Health experts recommend that adults should get 7 to 9 hours of sleep each night for optimal health.

6. Practice Mindfulness

Mindfulness is a mental state where you focus on your present situation, maintaining awareness of your surroundings and your emotions. Mindfulness is used in meditation, but the two are not the same. Mindfulness is a mental habit that you can use in any situation, while meditation is a practice method.

Studies have shown that mindfulness is effective in improving concentration, memory, and reducing stress. Mindfulness is also associated with overall mental health improvements and a reduced risk of cognitive decline related to aging.

Therefore, practicing mindfulness is a way to train memory for those who often forget. To practice mindfulness daily, pay more attention to your current state, focus on your breath, and gently refocus your attention when your mind wanders.

7. Drink Alcohol in Moderation

Excessive alcohol consumption can harm health in various ways and negatively affect your memory.

Binge drinking is defined as drinking alcohol to the extent that your blood alcohol concentration reaches 0.08 grams per milliliter or higher. Studies have shown that binge drinking alters the brain and leads to memory impairment.

For example, a study involving 155 first-year college students found that compared to students who never engaged in binge drinking, those who consumed six or more drinks in a short period, weekly or monthly, had difficulty with immediate memory tests.

Alcohol has neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain crucial for memory. While occasional moderate drinking may be fine, avoiding excessive alcohol consumption is a way to improve memory for those who often forget and protect your health.

8. Exercise Your Brain

An effective way to restore memory for those who often forget is to engage in cognitive exercises through brain games. Games like sudoku, crosswords, and memory games on your phone are good ways to train your memory.

A study involving individuals with mild cognitive impairment found that performance on memory tests improved in those who played brain training games on an app for 8 hours over a 4-week period.

Another study involving 4,715 people showed that participants who engaged in online brain training programs for at least 15 minutes, 5 days a week, significantly improved their memory, concentration, and problem-solving skills compared to a control group.

Additionally, the risk of developing dementia in older adults has been shown to decrease in those who regularly play brain training games.

9. Limit Refined Carbohydrates

Consuming a lot of refined carbohydrates, such as pastries, cereals, cookies, white rice, and white bread, can harm memory. These foods have a high glycemic index, meaning they are rapidly digested by the body, leading to spikes in blood sugar levels.

Studies have shown that a Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline, and reduced cognitive function.

One study found that people who consumed high amounts of processed carbohydrates like white rice, pasta, and fast food had lower cognitive abilities, including poorer short-term and working memory.

Another study demonstrated that older adults who ate processed breakfast cereals daily had poorer cognitive function compared to those who ate cereals less frequently.

10. Supplement with Vitamin D

Vitamin D is a nutrient that plays many crucial roles in the body. Low levels of vitamin D have been linked to various health issues, including reduced cognitive function.

A study tracking 318 older adults over 5 years found that those with blood vitamin D levels below 20 nanograms (ng) per milliliter (mL) experienced faster memory loss and other cognitive impairments compared to those with normal vitamin D levels.

Low vitamin D levels are also associated with a higher risk of developing dementia. Vitamin D deficiency is common, especially in colder climates and among individuals with darker skin. Consult with your doctor about getting a blood test to determine if you need vitamin D supplementation.

11. Exercise

Exercise not only improves memory but also boosts mood, enhances physical health, and prevents many chronic diseases. It benefits the brain and helps improve memory and concentration at any age. Therefore, one way to enhance memory for those who often forget is to start exercising regularly now.

For instance, a study involving 144 individuals aged 19 to 93 found that just 15 minutes of moderate exercise on a stationary bike improved cognitive performance, including memory, across all age groups.

Many studies have shown that exercise can increase the production of neuroprotective proteins and enhance the development and growth of neurons, leading to improved brain health. Regular exercise in middle age is also associated with a reduced risk of developing dementia later in life.

12. Choose Anti-Inflammatory Foods

One way to enhance memory for those who often forget is to incorporate foods rich in anti-inflammatory compounds. Antioxidants help reduce inflammation in the body by mitigating oxidative stress caused by free radicals. Foods such as fruits, green vegetables, and green tea are high in antioxidants. Thus, adding these foods to your diet is a way to restore memory for those who often forget.

A recent review of nine studies involving over 31,000 people found that those who consumed more fruits and vegetables had a lower risk of cognitive decline and dementia compared to those who ate fewer of these nutritious foods.

Using berries can be an excellent way to prevent memory loss due to their high antioxidant content, including flavonoids and anthocyanins.

13. Consider Curcumin

Curcumin is a powerful antioxidant with strong anti-inflammatory properties, and it is found in turmeric, which is commonly used as a spice. Studies have shown that curcumin reduces oxidative damage and inflammation in the brain and also lowers the amount of amyloid plaques. These plaques are one of the factors contributing to cognitive decline and Alzheimer’s disease as they accumulate on neurons, leading to cell death and memory loss.

14. Add a Little Cocoa to Your Diet

Cocoa is not only delicious but also nutritious, providing a significant dose of antioxidants known as flavonoids. Flavonoids can help stimulate the growth of blood vessels, neurons, and increase blood flow to parts of the brain associated with memory.

A study involving 30 healthy individuals found that those consuming dark chocolate containing 720 mg of cocoa flavonoids had better memory compared to those consuming white chocolate without cocoa flavonoids.

To maximize the benefits of chocolate, choose dark chocolate with at least 70% cocoa content. This ensures that the chocolate contains higher levels of antioxidants such as flavonoids.

15. Supplement Essential Nutrients for the Brain

Our brain requires many nutrients, vitamins, and minerals to function optimally, including some micronutrients that the body cannot synthesize on its own. Therefore, in addition to obtaining nutrients through your diet, supplementing essential micronutrients for the brain through supplements is the quickest and most effective way to improve memory for those who frequently forget.

In conclusion, memory decline can significantly affect your mental well-being and the quality of your learning and work. Therefore, proactively implementing methods to improve memory for those who frequently forget is essential for preventing and addressing memory issues. Additionally, supplementing with essential micronutrients for the brain is something you should consider.

Sources: healthline.com – health.harvard.edu – health.com