Are You Losing Your Memory? 15 Natural Ways to Improve Your Memory

Can’t find your car keys? Forget your grocery list? Can’t remember the name of the personal trainer you liked at the gym? You’re not alone. Everyone forgets things once in a while. Still, memory loss is nothing to take lightly.

Although there are no guarantees when it comes to preventing memory loss or dementia, some activities might help.

A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp or a senior looking to preserve and enhance your grey matter as you age, there’s lots you can do to improve your memory and mental performance

They say you can’t teach an old dog new tricks, but when it comes to the brain, scientists have discovered this old adage simply isn’t true. The human brain has an astonishing ability to adapt and change—even into old age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections and adapt and react in ever-changing ways.

The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information and improve your memory at any age. 

1. Eat less added sugar

Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.

Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain which stores short-term memory (1Trusted Source, 2Trusted Source).

For example, one study of more than 4,000 people found those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared with people who consumed less sugar (2Trusted Source).

Cutting back on sugar not only helps your memory but also improves your overall health.

Summary Research has shown that people who regularly
consume lots of added sugar may have poorer memory and lower brain volume
than those who limit sugar.

2. Try a fish oil supplement

Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety and slow mental decline (3Trusted Source, 4Trusted Source).

Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.

A 2015 review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6Trusted Source).

Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7Trusted Source).

Summary Fish and fish oil supplements are rich in the
omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term,
working, and episodic memory, especially in older people.

3. Make time for meditation

The practice of meditation may positively affect your health in many ways.

It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory (8Trusted Source).

In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (9Trusted Source).

As you age, gray matter declines, which negatively impacts memory and cognition (10Trusted Source).

Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to older adults (11Trusted Source).

For example, one study showed Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation (12Trusted Source).

Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.

Summary Meditation isn’t just good for your body —
it’s also good for your brain. Research suggests meditation may increase gray
matter in the brain and improve spatial working memory.

4. Maintain a moderate weight

Maintaining a moderate body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.

Several studies have established obesity as a risk factor for cognitive decline.

Having obesity can actually cause changes to memory-associated genes in the brain, negatively affecting memory (13Trusted Source).

Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain (14Trusted Source).

A study of 50 people between ages 18 and 35 years found that a higher body mass index was associated with significantly worse performance on memory tests (15Trusted Source).

Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease which destroys memory and cognitive function (16Trusted Source).

Summary 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.

5. Get enough sleep

Lack of proper sleep has been associated with poor memory for quite some time.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Research shows if you’re sleep deprived, you could be negatively impacting your memory.

For example, one study looked at the effects of sleep in 40 children between ages 10 and 14 years.

One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.

The group which slept between training and testing performed 20% better on the memory tests (17Trusted Source).

Another study found nurses working the night shift made more mathematical errors and that 68% of them scored lower on memory tests compared with nurses working the day shift (17Trusted Source).

Health experts recommend adults get between 7 and 9 hours of sleep each night for optimal health (18Trusted Source).

Summary 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.

6. Practice mindfulness

Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.

Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.

Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.

One study of 293 psychology students showed those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared with students who did not receive mindfulness training (19Trusted Source).

Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being (20Trusted Source).

Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing, and gently resetting your attention when your mind wanders.

Summary Practicing mindfulness techniques has been
associated with increased memory performance. Mindfulness is also linked to
reduced age-related cognitive decline.

7. Drink alcohol in moderation

Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.

Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.

A study of 155 college freshmen found students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared with students who never binge drank (21Trusted Source).

Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22Trusted Source).

While having a drink or two now and then is likely OK, avoiding excessive alcohol intake is a smart way to protect your memory.

Summary Alcohol has neurotoxic effects on the brain,
including reducing memory performance. Occasional moderate drinking is typically not an
issue, but binge drinking can damage your hippocampus, a key area of your brain
associated with memory.

8. Train your brain

Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.

Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory.

A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for 8 hours over a 4-week period improved performance in memory tests (23Trusted Source).

Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least 5 days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control group (24Trusted Source).

Plus, brain-training games have been shown to help reduce the risk of dementia in older adults (25Trusted Source).

Summary Games that challenge your brain may help you
strengthen your memory and may even reduce the risk of dementia.

9. Limit refined carbs

Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice, and white bread may be damaging to your memory.

These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels (26Trusted Source).

Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline, and reduced cognitive function (27Trusted Source).

One study involving 317 healthy Korean children found those who consumed more processed carbs like white rice, noodles, and fast food had reduced cognitive capacity, including poorer short-term and working memory (28Trusted Source).

Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (29Trusted Source).

Summary 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.

10. Get your vitamin D levels tested

Vitamin D is an important nutrient that plays many vital roles in the body.

Low levels of vitamin D have been linked to a host of health issues, including a reduction in cognitive function.

A study that followed 318 older adults for 5 years found those who had blood levels of vitamin D less than 20 nanograms (ng) per milliliter (mL) lost their memory and other cognitive abilities faster than those with normal vitamin D levels (30Trusted Source).

Low levels of vitamin D have also been linked to a greater risk of developing dementia (31Trusted Source).

Vitamin D deficiency is very common, especially in colder climates and in those with darker skin. Speak with your doctor about getting a blood test to find out if you need a vitamin D supplement.

Summary 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.

11. Exercise

Exercise is important for overall physical and mental health.

Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.

For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages (32Trusted Source).

Many studies have shown exercise may increase the secretion of neuroprotective proteins and improve the growth and development of neurons, leading to improved brain health (33Trusted Source).

Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life (34Trusted Source).

Summary 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.

12. Choose anti-inflammatory foods

Consuming a diet rich in anti-inflammatory foods may help improve your memory.

Antioxidants help lower inflammation in the body by reducing oxidative stress caused by free radicals. You can consume antioxidants in foods like fruits, vegetables, and teas.

A recent review of nine studies with more than 31,000 people found that those who ate more fruits and vegetables had lower risks of cognitive decline and dementia compared to those who consumed less of these nutritious foods (35Trusted Source).

Berries are particularly high in antioxidants like flavonoids and anthocyanins. Eating them may be an excellent way to prevent memory loss.

Summary 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.

13. Consider curcumin

Curcumin is a compound found in high concentrations in turmeric root. It’s one of a category of compounds called polyphenols.

It is a potent antioxidant and exerts powerful anti-inflammatory effects in the body.

Studies have found that curcumin reduces oxidative damage and inflammation in the brain and also lowers the quantity of amyloid plaques. These accumulate on neurons and cause cell and tissue death, leading to memory loss (37Trusted Source).

In fact, amyloid plaque buildup may play a role in the progression of Alzheimer’s disease (38Trusted Source).

Though more human studies are needed on the effects of curcumin on memory, some studies suggest it may be effective at boosting memory and preventing cognitive decline (39Trusted Source, 40Trusted Source).

Summary 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.

14. Add some cocoa to your diet

Cocoa is not only delicious but also nutritious, providing a powerful dose of antioxidants called flavonoids. Research suggests flavonoids are particularly beneficial to the brain.

They may help stimulate the growth of blood vessels and neurons and increase blood flow in parts of the brain involved with memory.

A study of 30 healthy people found that those who consumed dark chocolate containing 720 mg of cocoa flavonoids demonstrated better memory compared to those who consumed white chocolate without cocoa flavonoids (41Trusted Source).

To get the most benefit out of chocolate, choose dark chocolate with a cocoa content of 70% cacao or higher. That will help ensure it contains larger amounts of antioxidants like flavonoids.

Summary 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.

15. Lion’s Mane Mushroom

Mushrooms are having a moment. One fabulous fungus in particular, lion’s mane, may help improve memory, depression and anxiety symptoms. They are also an excellent source of nutrients that show promise as a therapy for dementia, and other neurodegenerative diseases.

If you’re living with anxiety or depression, you may be curious about all the therapy options out there — including the natural ones.

The Lion’s Mane mushroom is a rare edible used for culinary and medicinal purposes. For example, China and Japan have used it for hundreds of years as a tonic for the nerves and nervous system.

Recent medical research has confirmed the traditional usage of Lion’s Mane.  In fact, clinical studies have demonstrated its positive effect on mild cognitive impairment.  According to the International Journal of Medicinal Mushrooms, Lion’s Mane is the only mushroom to date that was found to have any stimulatory effect on the nerve growth factor.  In 2014, the Chinese Journal of Integrative Medicine demonstrated Lion’s Mane’s capability of activating nerve regeneration after injury.

The medicinal benefits of Lion’s Mane are easily attainable.

Conclusion

Various Lion’s Mane benefits have been thoroughly studied in animal models, but human evidence is still limited. Still, researchers know Lion’s Mane contains a handful of unique compounds with potent therapeutic benefits, hence why Lion’s Mane has been used in traditional medicine for hundreds of years.

Lion’s Mane (Hericium erinaceus) is unique in the mushroom family both in appearance and function. The Lion’s Mane mushroom is extremely effective at stimulating Nerve Growth Factor (NGF) in the brain.

Lion’s Mane may be a powerful catalyst for brain cell regeneration while helping improve memory and cognition based on animal trials.

The primary active compounds in Lion’s Mane are hericenones and erinacines. Hericenones help your brain produce more Nerve Growth Factor, and erinacines easily cross the blood-brain barrier to boost the production of neurons.

Lion’s Mane may prove helpful for the following based on animal studies.

Our Lion’s Mane WHOLE MIND Nootropic Blend has been formulated to utilize the potency of Lion’s mane but also include the benefits of four other Highly Beneficial Mushrooms. Synergistically, they work together to Build your health through improving cognitive function and immunity regardless of your age. Our Nootropic not only improves your Cognitive Function and Activates your Immune System, But it benefits growth of Essential Gut Flora, further enhancing your Vitality.

Our WHOLE MIND Nootropic Works extremely well with our other two HerbAnomic Products; Our Humic Fulvic and Our Accelerated Probiotic, to promote immunity in our increasingly virus compromised world.

Look at our WHOLE MIND Nootropic as an investment in improving your body and mind. Taking your capsules regularly for the first week will begin the process of body improvement which should become evident as you begin to experience changes building inmomentum over the first 30 days and beyond. Continued dosage enables the constituents in our formula to repair and rebuild vital processes within your body.

Nootropics BioBuild, stimulating immunity, nerve growth- balancing the mitochondria. Results will become evident more and more as you continue the regular dosage. The effects you experience are dependent upon your body regrowing neural pathways, building beneficial bacteria, improving mitochondrial connectivity; all of which takes time unlike quick fix focus boosters like caffeine or sugar.

Why our Lion’s mane nootropic vs. the other guy’s versions?

Three words: WHOLE FRUITING BODIES. Not what you expected, but these three words make the difference between an effective nootropic and a totally useless fiber supplement!

Most lion’s mane and mushroom complexes use the rooting part of the mushrooms because they are inexpensive and can be grown fast in large volume. They are part of the mushroom only technicality, but mycelium lacks the nutritive value and therapeutic benefits the fruiting part of the mushroom has - the physical mushroom which you identify and visualize as pictured above in our image.

Do you eat apple tree roots when you want an apple? Do you imagine the nutrition in the tree root is the same as in the fruit? Be not deceived that all the other mushroom complexes are the same, and bargain shop for the cheapest brand. It is very likely they are selling you mushroom roots (mycellium) and not the valuable, more costly and proven fruiting body of the mushroom!

We choose the best because we want an effective product. Effective products make our customers come back. It is good business and good business ethics. Herbanomic provides the best quality ingredients because we want our customers to benefit from our superior products.

Our Formula includes:

• Lion’s Mane Mushrooms which Increase Brain Power through nerve growth, lessen anxiety, reduce depression, and improve concentration. Its an excellent adaptogen, promotes sleep and improves immunity.
• Shiitake Mushrooms which Fight cancer cells and infectious disease, boost the immune system, promotes brain function, and serves as a source of B vitamins.
• Maitake Mushrooms which regulate blood sugar levels of diabetics, reduce hypertension and boosts the immune system.
• Reishi Mushrooms which Fight inflammation, liver disease, fatigue, tumor growth and cancer. They Improve skin disorders and soothes digestive problems, stomach ulcers and leaky gut syndrome.
• Chaga Mushrooms which have anti-aging effects, boost immune function, improve stamina and athletic performance, even act as a natural aphrodisiac, fighting diabetes and improving liver function.

WHY LION’S MANE (500mg per capsule):

Lion’s Mane (Hericium erinaceus) is unique in the mushroom family both in appearance and function. Lion’s Mane Mushroom is extremely effective at stimulating Nerve Growth Factor (NGF) in the brain.

Known for its powerful effects as a “brain tonic”, Lion’s Mane is said to have been used as a tea for thousands of years by Buddhist monks. To enhance brain power, and heighten their ability to focus during meditation.

Lion’s Mane is a powerful catalyst for brain cell regeneration helping improve memory and cognition.

The primary active compounds in Lion’s Mane are hericenones and erinacines. Hericenones help your brain produce more Nerve Growth Factor. And erinacines easily crosses the blood-brain barrier to boost the production of neurons.

Lion’s Mane helps:

• Nerve Growth Factor. Lion’s Mane Mushroom is used as a therapy to protect the brain from possible nerve damage. Once past the blood-brain barrier, Lion’s Mane stimulates enzyme production which release sNerve Growth Factor (NGF). Nerve regeneration helps relieve neurodegenerative disease symptoms such as Alzheimer’s, dementia and Parkinson’s Disease.
• Neurogenesis. Lion’s Mane stimulates the repair and creation of neurons. Boosting neurotransmitters and signaling effects memory, learning, recall, and mood.
• Brain Optimization. Lion’s Mane helps eliminate brain fog. A therapy to restore memory and mental alertness. Improves symptoms of anxiety and depression.
• You may not experience the effects of supplementing with Lion’s Mane Mushroom immediately. But many users report continued use of Lion’s Mane boosts their mood and mental energy.
• Some Report increases in depth perception, and an improvement in sense of smell.
• Others testify to improved decision-making, the ability to solve problems and an increase in ability to learn. This is likely due to Lion’s Mane ability to improve neuroplasticity.
• The overall consensus is Lion’s Mane Mushrooms offer a way to lessen anxiety, reduce depression and improve concentration.

More About our Blend

Why We Use Chaga Mushrooms:

Chaga mushrooms are rich in a wide variety of vitamins, minerals, and nutrients, including:  B-complex vitamins, vitamin D, potassium, rubidium, cesium, amino acids, fiber, copper, selenium, zinc, iron, manganese, magnesium, and calcium.

6 Major Benefits of Chaga Mushrooms

• Slowing the aging process
• Lowering cholesterol
• Lowering blood pressure
• Supporting the immune system
• Fighting inflammation
• Lowering blood sugar

Why We Use Miatake Mushrooms (50mg per capsule)

A key component in maitake mushrooms is beta-glucan, a type of polysaccharide, a long molecule of carbohydrates found to affect the immune system.

5 Major Benefits of Miataki Mushrooms

• IMMUNE BOOSTING
• FIGHTS INFECTION
• MAY HELP DIABETICS
• MAY LOWER BLOOD PRESSURE
• MAY LOWER CHOLESTEROL

Why We Use Shiitake Mushrooms

Shiitake mushrooms have antiviral, antibacterial and antifungal properties. They also help to control blood sugar levels and reduce inflammation within the body. That’s right — all of these health benefits come from a mushroom.

8 Major Benefits of Shiitake Mushrooms

• High in B vitamins
• Are a good source of vitamin D.
• Aid weight loss 
• Support cardiovascular health
• Fight cancer cells 
• Improve energy levels and brain function
• Reduce inflammation
• Support the immune system

Why we use Red Reishi Mushroom (50mg per capsule):

Keep in mind, there are six different types of reishi and top herbalists will say the “red” reishi is the most potent (medicinal) variety. Reishi contains over 90 percent indigestible fiber and has quite a bitter taste. So, since you wouldn’t eat it, the best way to access its nutritive value is to take it in capsule form!

Researchers have identified that water-soluble polysaccharides are the most active element found in Red Reishi, with anti-tumour, immune modulating and blood pressure lowering effects. Another major active ingredient are triterpenes, called ganoderic acids. Preliminary studies have indicated ganoderic acids help alleviate common allergies by inhibiting histamine release, improve oxygen utilization and improve liver functions.

Red Reishi contains several constituents, including sterols, coumarin, mannitol, polysaccharides, and triterpenoids called ganoderic acids. Ganoderic acids seem to help lower blood pressure as well as decrease low density lipoprotein (LDL) and triglyceride levels. These specific triterpenoids also help to reduce blood platelets from sticking together an important factor in lowering the risk for coronary artery disease.

9 Benefits of Red Reishi Mushrooms:

• Support the immune system
• Alleviate fatigue
• May lower blood pressure
• Are good for brain function
• Have allergy-fighting potential
• Contain cholesterol-lowering compounds
• May be helpful for diabetics
• Can improve liver function
• Rich in antioxidants

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Ingredients

Lion’s Mane Mushroom (Hericium Erinaceus), Chaga Mushroom Extract (Inonotus Obliquus), Maitake Mushroom Extract (Grifola Frondosa), Shiitake Mushroom Extract (Lentinula Edodes), and Reishi Mushroom Extract (Lingzhi Mushroom). Vegitable capsule made from Hydroxypropyl Methylcellulose, Vegetable Magnesium Stearate, and Silicon Dioxide.

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