A Complete Evidence Based Guide to Naturally Improve Your Memory
Even though genetics plays a role in memory loss, the environment plays an even more significant role. Particular lifestyle modifications can be a crucial preventative measure to stop memory problems.
Many people believe that memory loss is hopeless. The scientific literature estimates that over half of all cases of dementia could be prevented. Since brain pathology develops for many decades before the first signs and symptoms of memory loss, this indicates that there is time to intervene. It’s not too late, take the initiative now to eat healthily, get enough sleep, exercise, treat underlying diseases, and reduce stress to prevent future memory loss.
In addition to that, taking brain booster supplements can make a positive impact on memory. For example, Vivolor Therapeutics offers a high-quality mega-supplement called Vivolor Memory Support to help keep the memory sharp.
With that in mind, here is a complete, evidence-based guide to naturally improving the memory.
Susan’s Proprietary formula to improve memory (FASSTT)
Susan’s formula FASSTT stands for food, activity, sleep, stress, treat disease, and thoughts, which are all lifestyle modifications that can help prevent memory loss.
- Eat Less Added Sugar
High sugar consumption can lead to diabetes, which is a common cause of vascular dementia and Alzheimer’s disease. Keep in mind that high glucose or sugar can damage the nerves and blood vessels, which reduces blood flow to the brain. This can lead to irreversible memory loss, which can escalate to dementia and Alzheimer’s.
One study has shown that people who consume a lot of soda and candy tend to have poor memory and lower total brain volume on average than people with a healthier diet.
- Try a DHA Supplement
Fish oil contains ample amounts of omega-3 fatty acids, including DHA, the most important fat for the brain. The brain is 60% fat, and DHA is the most common fat in the brain. These ‘good’ fats like DHA are necessary for healthy brain function. You cannot make more DHA, so it must be consumed. DHA is necessary for the membranes of neurons and has evidence of various health benefits such as reducing inflammation, alleviating stress and anxiety, lowering heart disease, and slowing down mental decline.
Individuals with mild symptoms of cognitive impairment who take DHA daily have experienced significantly improved episodic memory.
- Eat Green Vegetables
Green leafy vegetables such as spinach, kale, broccoli, and collards are rich in vitamin K, folate, and beta-carotene, which can help improve memory and slow down cognitive decline.
- Drink Less Alcohol
Alcohol can slow down the connections and communication between neurons in the brain. It can deplete folate and thiamine levels, which can be detrimental to brain function.
College students who consume six or more drinks within a short period on a weekly or monthly basis have worse memory recall than students who never drink or consumed less.
Considering these negative impacts of alcohol, it’s a good idea to drink less to avoid brain issues such as neuropathy, cognitive decline, or memory problems.
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- Cut Down on Processed Foods and Refined Carbs
Carbohydrates are digested in the body and turned almost immediately into sugar. This means they have a high glycemic index. Processed foods often have huge amounts of added sugar. It is important to read labels. Our bodies were not designed to handle high sugar levels. Alzheimer’s is actually referred to as diabetes of the brain in the scientific literature because of the similarities to adult-onset diabetes. The body is not designed to handle high blood sugar on an ongoing basis and this often results in diabetes. The brain is also not designed to handle high blood sugar levels and this is a major risk factor for Alzheimer’s disease and dementia.
Studies have shown that the Western diet that is filled with carbohydrates and processed food is associated with cognitive decline, reduced cognitive function, and dementia.
- Choose Anti-Inflammatory Foods
Food rich in anti-inflammatory properties can play a significant role in improving memory. These types of food are usually fruits, vegetables, and tea, which contain an ample amount of antioxidant and inflammatory components.
Berries have high amounts of Flavonoids, which can prevent memory loss. A recent study of 16,000 women who consume blueberries and strawberries daily has experienced a slower rate of cognitive decline than women who eat fewer berries.
Sometimes a healthy diet is not enough to provide adequate nutrients for the brain, but fortunately, supplements like Vivolor Memory Support can help replenish the brain with the nutrients it needs.
- Get in More Physical Activity
Physical activity can release endorphins to dilate blood vessels to promote blood flow to keep the brain and body healthy.
Physical activity such as a 30 to 45 minute brisk walk three or more times per week has contributed to a 46% reduction in dementia risk.
Another study in women indicated that the most physically active group showed an 88% reduced risk of dementia as compared to the moderately active group.
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- Stay Socially Active
Loneliness can lead to depression and reductions in a brain neurotransmitter called serotonin. Lack of social activity and isolation are highly correlated with memory decline. Social interaction keeps the brain active and elevates serotonin and decreases the risk of Alzheimer’s, improves mood and aids memory.
- Train Your Brain (Increased Brain Activity)
Jimmy Connor has once said, “use it or lose it,” which applies to the brain. The more a person uses their brain, the better it performs. Doing stimulating work, playing challenging card games, switching up your routine, and learning new things all help strengthen memory.
Research in 42 adults with mild cognitive issues has shown that playing brain training apps for eight hours over a week improved their memory performance.
In fact, trying something new and different can create new neurons, new signaling pathways and more communication between neurons thus improving cognitive function.
Mayo Clinic has stated that, on average, adults need seven to nine hours of sleep per night. Sleep plays a central role in memory consolidation, which is a process where short term memory gets strengthened and converted into long-term memory.
One study has shown that nurses working in the night shift made more mathematical errors and scored 68% lower on memory tests as compared to nurses working the dayshift.
Sleep is very important for a good memory. As a generalization, individuals who do not get enough sleep tend to have reduced memory capability than those with ample sleep.
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Chronic stress is hard on the body and the brain. Under stress, our body releases cortisol, the stress hormone. It also increases myelin in the brain which interferes with the timing and balance of neuron communication. Researchers also found that stress can have a negative impact on the hippocampus, the part of the brain responsible for the storage of memories, consolidation of information and spatial memory. You may have noticed memory lapses during times of severe stress. This effect is further exaggerated when stress is chronic.
- Add Meditation to Your Schedule
Meditation is relaxing and soothing and can reduce stress, lower blood pressure, and improve memory. Meditation has been shown to increase gray matter in the brain. Gray matter contains neurons that are responsible for memory and cognition. As individuals age, their gray matter declines, which can result in poor memory.
Fortunately, daily meditation, deep breathing, and/or releasing emotions can help preserve neurons to improve memory.
One study indicated that Taiwanese college students who engage in daily meditation had better spatial working memory than students who do not meditate.
- Don’t Panic
In addition to meditation and relaxation techniques, it is essential to keep calm in stressful situations. Panicking can distort memory and cause forgetfulness. Fortunately, relaxation and keeping calm can help with the recollection of memories and clear thoughts.
- Stay at a Healthy Weight
Maintaining a healthy weight is essential to keep the body and mind in top condition. Obesity can lead to insulin resistance and inflammation, which can negatively affect the brain and lead to memory problems.
A study was performed involving 50 people between the age of 18 and 35 with a high body mass index. Study participants were given a memory test, and those with high body index (overweight or obese) all did significantly worse than individuals with normal body index.
- Visit Your Doctor
It’s essential to see a doctor at least annually for physical examination and blood tests to check for underlying issues. Many chronic diseases impact not only your body but your brain. Follow the instructions for the medications your doctor prescribes, but don’t stop there. Increasing your exercise and eating healthy impacts almost all of these chronic diseases that rev up the pathology of dementia.
- Address Chronic Diseases
Keep in mind that hypertension, diabetes, stroke, head injury, sleep apnea, heart disease, hyperlipidemia, depression, and obesity can all contribute to increasing the risk of dementia and other cognitive issues. Changing your lifestyle to address these chronic diseases at their root is critical to your brain health. Even small improvements in the FASSTT categories can have big results for your memory
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Positive thoughts can reduce stress and anxiety, which can be very useful to the brain. Keep in mind that the brain is extremely powerful, and every thought can make an impact on the outcome. When your thoughts are negative, they tend to lead to less motivation and less satisfying experience of life. Just choosing to focus on the things that you have to be thankful for and choosing positivity, improves not only your attitude but others’ experience of you and your enjoyment of life. Each moment we can choose what we allow our minds to focus on: the part of the cup that is half empty, or the part that is half full.
Memory is the most precious gift that we have, so it’s essential to take care of your brain. Fortunately, the FASSTT proprietary formula, which includes food, activity, sleep, stress, treating diseases, and thoughts, can help play a vital role in improving memory.
In addition to lifestyle modification, Vivolor Therapeutics offers the Vivolor Memory Support , which is a mega-supplement to support your neurons, enhance cognitive function and help protect against memory loss.
With a healthy lifestyle and an excellent supplement, anyone can reap the benefits of phenomenal memory and cognition.