How to Improve Your Memory | Tips for Improving Your Memory

We’ve all experienced the frustration of forgetting things. It’s a common occurrence of life, and most of us experience it regularly, at least when it comes to smaller day-to-day things.

Surprisingly, genetics play a role in memory loss, particularly when it comes to neurological disorders like Alzhemier’s. Additionally, things that are in your control can contribute to your memory’s ability, including your diet and lifestyle. 

Here are some top tips for helping improve your memory.

Omega 3 Fish Oils

Fish Oils contain the Omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The fats have been associated with health benefits like reduced inflammation, stress and anxiety relief, and reducing the speed of mental decline. 

Many studies show that Omega 3 fish oils can help improve memory and help reduce age-related cognitive decline.

In a review of 28 studies, researchers discovered that when adults with symptoms of memory loss took supplements high in EPA and DHA, their episodic memory improved. 

The role of EPA and DHA in reducing inflammation is also significant, as inflammation has been linked to cognitive decline.

In summary, supplementing with Omega 3 fish oils may help improve your short term memory, working memory, and episodic memory, especially in older people. 

Exercise Daily

Exercise doesn’t only mean intense HIIT classes or gym training sessions. When we talk about exercise, we mean that you should include any type of physical activity in your daily routine. That includes a brisk walk, gardening, a nice jog, or anything that gets a sweat on and gets your blood pumping. 

Physical activity increases blood flow around your whole body, including your brain. Increased blood flow to the brain may help improve your memory, so you should try to get moving when you can. General recommendations are 150 minutes of moderate aerobic activity a week (walking, gardening) or 75 minutes vigorous exercise a week (jogging, doing a HIIT class).

Challenge Your Brain

In the same way that you need to challenge your body to get stronger, you should regularly challenge your memory to stay sharp. Lots of brain training apps are out there at the moment, and they facilitate activities like puzzles, crosswords, maths challenges and more. 

You can also look at learning a new skill, like a new language or how to play the guitar. You should try to maintain a level of stimulation to your mind as much as possible, as this keeps working your memory just like lifting weights does to a muscle. 

Sleep

Getting enough sleep is important for all areas of your health, including your memory. It is recommended that adults get around seven to nine hours of sleep a night, as this is when your body and brain recover, remove toxins and get you ready for the morning. It is also when the consolidation of your memories happen; ever skimped on sleep one night and found yourself forgetting your keys when leaving the house, or losing your train of thought more regularly? 

These are the effects of sleep deprivation, so get yourself into a good sleep routine and you’ll be helping your brain no-end. Learn to switch off your screens and integrate a bedtime routine. You can even try sleep supplements to help you nod off quicker. Oh, and cut down on the coffee!

Maintain a Healthy Body Weight

Numerous studies have associated obesity with an increased risk of cognitive decline. Obesity can lead to inflammation and insulin resistance, both of which have been linked to having negative effects on the brain. 

One study of 50 participants between the age of 18 and 35 found that a higher BMI was linked to a significant decline in performance on memory tests. 

Additionally, obesity is considered a risk factor for Alzheimer’s, which breaks down memory and cognitive function. 

Decrease Alcohol Intake

If you have a drink or two every now and again, this isn’t anything to worry about. But studies have linked binge drinking (when your blood alcohol levels are raised to 0.08g or above), with alters in the brain and memory capacity. 

Repeatedly binge drinking can damage the hippocampus, a part of the brain that is integral to memory. This is due to the neurotoxic effects that alcohol has on the brain. 

In summary, avoiding excessive alcohol intake is a good way to help ensure your memory stays sharp. 

Nutritional Supplements

Your intake of nutrients plays a key role in preserving a healthy brain and mind. Lion’s Mane Extract may help protect against memory issues caused by amyloid-beta buildup. Vitamin B12 deficiencies have been linked with numerous signs and symptoms, including memory loss. 

There are lots of supplements available to help improve your memory, which is a good way to ensure you are getting enough of the right nutrients. There are even brain health supplements in our Life Range that are specifically formulated to help support healthy brain function. 

At PhD, we understand that you want to be at your very best every day. To help you achieve this, we have created PhD life, a range of premium, expertly formulated health optimisation products. From our high in protein, low sugar, plant-based Complete meal solution, and Reset, our night time formula, to Mind, made to support optimal mental performance, we’ve created a new range to optimise you for life. Check out the entire PhD Life Range here.

Make sure to let us know how you get on with your training program and tag us in your workouts on Instagram, Facebook, and Twitter – @phdnutrition.

Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.