12 Natural Ways for students to Improve Your Memory
Research has shown that people who regularly consume lots of added sugar may have poorer memories and lower brain volumes than those who consume less sugar.
2. Make Time for Meditation
Meditation isn’t just good for your body — it’s also good for your brain. Research suggests meditation may increase grey matter in the brain and improve spatial working memory.
3. Maintain a Healthy Weight
Obesity is a risk factor for cognitive decline. Maintaining a body mass index within the normal range may help you avoid a host of issues associated with obesity, including a poorer memory.
Studies have consistently associated sufficient sleep with better memory performance. Sleep helps consolidate memories. You’re also likely to perform better on memory tests if you’re well-rested than if you’re sleep-deprived.
Practising mindfulness techniques has been associated with increased memory performance. Mindfulness is also linked to reduced age-related cognitive decline.
Games that challenge your brain may help you strengthen your memory and may even reduce the risk of dementia.
7. Cut Down on Refined Carbs
Like added sugar, refined carbohydrates lead to a spike in blood sugar levels, which can damage your brain over time. Diets high in refined carbs have been associated with dementia, cognitive decline and reduced brain function.
8. Get Your Vitamin D Levels Tested
Vitamin-D deficiency is very common, especially in colder climates, and has been associated with age-related cognitive decline and dementia. If you think you might have low levels of vitamin D, ask your doctor for a blood test.
Exercise brings incredible benefits for your whole body, including your brain. Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.
10. Choose Anti-Inflammatory Foods
Anti-inflammatory foods are great for your brain, especially berries and other foods that are high in antioxidants. To incorporate more anti-inflammatory foods into your diet, you can’t go wrong by consuming a variety of fruits and vegetables.
Curcumin is a potent antioxidant. Animal studies have shown it reduces inflammation and amyloid plaques in the brain. However, more research in humans is needed.
12. Add Some Cocoa to Your Diet
Cocoa is high in antioxidants that may help improve memory performance. Make sure to choose dark chocolate with 70% cacao or higher so you get a concentrated dose of antioxidants.
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