Improve Your Memory Naturally

Forgetfulness and brain fog happen to everyone occasionally. For my fellow mothers who have experienced "mommy brain," the struggle with forgetting things is all too real.

Over time, failing memory can negatively impact work performance, personal relationships, and overall quality of life. Before reaching for trendy "brain boosting" pills, give these safer natural strategies a try:

Eat Berries

Berries are phenomenal for the body. They contain antioxidants called anthocyanins that protect neurons from inflammation and oxidative damage. Aim for 1 cup fresh or 1/2 cup frozen daily.

Use Mnemonic Devices

Mnemonic tools like acronyms, rhymes, visualization, chunking, and the loci method help cement memories and connect new information to existing knowledge.

Exercise

Aerobic activity like brisk walking stimulates the growth of new brain cells in the memory center's hippocampus. Any exercise that gets your heart pumping will help.

Repeat and Recite

When learning new information, repeating it out loud and rephrasing it in your own words boosts retention significantly. Teaching it to someone else also adds benefits.

Get Quality Sleep

As we sleep, the brain consolidates memories, processes information, and clears out toxins. Strive for 7-9 hours nightly for optimal cognition.

Learn a New Skill

Mastering novel skills creates new neural pathways that reinforce existing knowledge. Try a new hobby, musical instrument, game, or mental challenge.

Use Supplements

Ginkgo, ginseng, curcumin, sage, bacopa, and fish oil have clinical research behind their memory-boosting effects. Check with your doctor before using supplements.

Reduce Stress

Chronic stress impairs memory formation and damages brain structures involved in learning. Implement daily stress relief habits like yoga, meditation, and deep breathing.

Stay Social

Socially engaged older adults exhibit better memory retention. Nurture personal relationships and interact regularly with people who stimulate you mentally.

Jog Your Memory

When struggling to recall something, retrace your steps chronologically. Contextual cues can help trigger the full memory.

Rest

Lastly, rest is so important. Yes, sleep was mentioned earlier, but we should all recognize the importance of self-care for our physical well-being and mental acuity. Say no when necessary and carve out moments for rest.