How To Improve Memory: 10 Ways To Increase Brain Power And Reverse Memory Loss

April 1, 2021

Reversing Memory Loss

The hippocampus is responsible for forming and storing memories. The size, strength, and ability to neurologically send communications between this part of the brain would help determine whether someone is capable of having a good memory or not. Any deterioration or interference in this portion of the brain would result in memory loss.

The brain has neuroplasticity, meaning the brain is adaptable and able to create new neural pathways, reversing any damage resulting in memory loss. The damage can be reversed through physical exercise, brain exercise, diet and meditation, which have all been shown to decrease stress, while increasing the size of your hippocampus.

To The Point - 10 Ways to Improve Memory

Physical Exercise
Exercise Your Brain
Maintain a Healthy Diet
Meditation
Mindfulness
Memory Supplements
Check Vitamin D & B12 Levels
Incorporate a Low Carb or Keto Diet
Reduce Inflammation
Sleep 7 – 9 Hours Each Night

How to Improve Memory

Physical exercise is not only good for the body, but it’s good for the brain too. It increases oxygen to the brain, reduces stress, and promotes neural growth and development. Consider a study done on two groups of mice. One group with a hamster wheel and another group with no hamster wheel. Those with the hamster wheel showed a larger hippocampus, while those without the hamster wheel showed a smaller one. So, the hamsters who weren’t getting exercise showed smaller brains than those who were. Another example relates to people who develop Alzheimer’s in their old age. Deterioration of the hippocampus is commonly associated with Alzheimer’s, and studies have shown that a large portion of those with the disease didn’t prioritize exercise throughout their lives.
Exercising your brain is another way to increase its size. Prioritizing continuous learning and problem solving is a great way to create new neural pathways. Try to learn a new language, solve a jigsaw puzzle, play memory games, pick up a new hobby, or play card games. You can simply even try to use your less dominant hand, which can be very stimulating for the brain. If you’re right-handed, try using your left hand to write, pick things up, brush your teeth, or whatever else you can think of.
Maintain a healthy diet by eliminating processed junk food, while increasing your intake of healthy omega 3 fatty acids, such as salmon and nuts. Omega 3 benefits the brain due to its anti-inflammatory properties and powerful antioxidants, which can help regenerate the brain. Remember that inflammation in the brain causes it to shrink and age prematurely, so we need to avoid foods that promote inflammation, while increasing those that fight it. Vitamin B12 has a strong connection to nerve function, so get a test to make sure you’re not deficient. You can get your levels checked by your doctor, or you can purchase an at home test kit.
Meditation has been shown to thicken the brain, as well as alter its physical structure. The thickening is shown to occur in the portion responsible for cognition, emotional processing, and general well-being. Meditation enlarges the prefrontal cortex, which is the rational decision-making part of the brain. It also shrinks the “stressful” amygdala, while thickening the “calming” hippocampus. It can also increase grey matter, which is linked to intelligence.
Mindfulness brings you to the present moment, which enables you to become more aware of your feelings and surroundings. Being in the present moment allows you to focus more, thereby improving memory because you’ll be tuned into what you are doing. Your mind isn’t in the past or future, it’s focused on what you’re doing in the present.
Memory supplements such as ginkgo biloba, fish oil, resveratrol, acetyl-L-Carnitine, caffeine, phosphatidylserine, creatine, bacopa monnieri, rhodiola rosea, and s-adenosylmethionine.
Check your vitamin D and B12 levels to ensure you’re not deficient. You can get your levels checked by your doctor, or you can purchase an at home test kit.
Low carb diets or the keto diet helps increase oxygen and decrease inflammation in the brain, which can help improve memory, focus, mental clarity, and cognition.
Reduce inflammation by increasing your intake of fish oil or other foods high in omega 3-fatty acids, such as blueberries, walnuts, turmeric (curcumin), and ginger. Decrease your consumption of sugars, red meat, and processed foods. Reduce stress, exercise, maintain a healthy body weight, and control blood sugar.
Sleep 7 – 9 hours every night – You can improve your quality of sleep by reducing stress, detoxing the liver, stabilizing your blood sugar levels, balancing out your hormones, increasing serotonin, exercising, limiting caffeine intake, getting enough sunlight, and avoid eating and drinking alcohol before bed.