Memory is a vital cognitive function that helps you store, retain, and recall information in your daily life. Not only does it help in problem solving and knowledge, but it is a crucial part of helping us make our decisions.
In today’s modern society, we rely on technology more than ever. Gone are the days of dialing a phone number that we know by heart. Our phones have become an essential piece of equipment that we simply cannot do without anymore.
Modern technologies such as social media and video streaming have brought to us unprecedented, instant access to all the information we want, but the constant stream of notifications and alerts can make it challenging to focus on a single task. Our attention spans can be shortened as we get more used to absorbing information in short bursts.
Fret not! There are natural ways to enhance your memory and improve your cognitive function. From regular exercise to nootropic supplements, also known as “smart drugs”, you can support your memory in holistic ways and in this blog post, we’ll look at them all!
Understanding Memory and Its Mechanisms
Memory is a complicated cognitive function that involves storing and retrieval of information. It plays a crucial role in learning, adapting, and decision-making. There’s short term memory, long term memory, and sensory memory. Sensory memory is the initial stage where you take in information that you acquire from your senses.
The information is then transferred into your short term memory, and if it is important enough, it can become long term memory, which has a vast capacity and can potentially last a lifetime. Memory is not a single process, and it involves various parts of the brain such as the hippocampus, cortex, and amygdala.
Neuroplasticity is the brain’s incredible ability to reshape and adapt, which means your memory and cognitive function can improve at any age. It was once thought that the brain’s structure and function are fixed after a certain developmental period, but neuroplasticity has proven otherwise and highlighted the potential of infinite change and growth.
Certain lifestyle choices have proven to affect the memory of people of various ages, and recognizing the potential for cognitive improvement is possible throughout your life!
Natural Methods to Enhance Memory
1. Physical Exercise
Regular physical exercise is the key to vitality and good health. You don’t have to run a marathon, but 30 minutes of moderate aerobic activity a day does wonders for your health.
Physical exercise raises your heart rate and increases oxygen and nutrients to the brain, reducing the risk of cognitive disorders and boosting your neuroplasticity. Exercise has also been shown to reduce the risk of neurological disorders such as dementia, especially in older adults.
Try low impact exercise such as walking, swimming, and biking. Not only will you improve your brain and cardiovascular health, but you will also spend more time outdoors and in nature, which has been known to be great for mental health.
2. Mental Stimulation and Brain Workouts
Your brain requires stimulation to be healthy, and learning new, challenging skills can help create new neural pathways. You can do some puzzles, read, play interactive games, or learn something new like a musical instrument or language.
Engaging in cognitive activities and challenging your brain through mental stimulation is crucial to preserving and potentially improving your mental capacity. Regular cognitive engagement can lead to structural and functional changes in your brain, potentially improving your capacity for learning and memory. In other words, “use it or lose it!”
3. Nutrition and Diet
The old adage of “you are what you eat”, still rings true to this day. Have a balanced diet filled with whole foods, fruits, vegetables, whole grains, and lean protein. Incorporate healthy foods like nuts, seeds, and berries, and avoid processed foods, refined sugar, and foods high in saturated fat.
Limit your alcohol consumption and avoid or cut back on smoking. Be sure to stay hydrated, and drink the recommended daily amount which is 2.7 liters for women and 3.7 liters for men.
4. Adequate Sleep
Sleep is when your brain and body rests and recovers. It is also when newly acquired information from the day is integrated, organized, and stored in your brain for future use in a process called memory consolidation.
While most experts recommend at least eight hours of sleep a night, we’re all different so listen to your body and give it the sleep it needs. Insufficient sleep can disrupt the process of memory consolidation and affect your ability to absorb and retain information.
To enjoy a good night’s rest, you can have a bedtime routine that involves reading or meditation before light’s out, or a warm, relaxing bubble bath. Keep your room at an ideal temperature and dark and think about investing in a high-quality mattress and pillow.
Limit your exposure to blue light and avoid using your phones just before you fall asleep. Excessive screen time can mess with your circadian rhythm and affect your melatonin production.
5. Stress Management and Social Interactions
No man is an island, and social interactions are vital in maintaining mental and cognitive health. Nurture your relationships with friends, family, and loved ones to lean on for support, especially in times of stress.
Stress is one of the key reasons for cognitive decline, so manage your stress levels by healthy activities such as exercise, hobbies, meditation, or yoga.
6. Nootropic Supplements for Memory Support
Nootropics like ginkgo biloba, ginseng, and other mushrooms have long been used for supporting cognitive wellness*, which is why the demand for such supplements is on the rise. Nootropics, also known as “smart drugs”, are a diverse group of compounds that may have potential wellness benefits*.
Nootropics do not act directly on the neurotransmitters, but they increase the brain’s supply of glucose and oxygen, potentially protecting the brain tissue from damage and improving neuroplasticity*.
Nootropics can also affect your levels of dopamine, the neurotransmitter that is associated with mood, focus, motivation, and cognitive performance. Certain nootropics also enhance blood flow, widening blood vessels in the brain and supporting oxygen and nutrient delivery.
Each of us is different, so be sure to consult with your healthcare provider before introducing nootropics supplements into your life, especially if you have a pre-existing condition and are on medication.
Practical Memory-Boosting Strategies
Despite your best efforts, you can’t remember everything. How many times have you left the grocery store, gone home, and realized you’ve forgotten something? That’s the beauty of staying organized with calendars, planners, and to-do lists.
You can also create mnemonics or acronyms to help you remember information. Create mental images or associations related to the information you want to store and recall as some of us are visual learners.
Engage in continuous learning whether through reading, taking online courses, or acquiring new skills as intellectual challenges promote cognitive health. You can also enjoy puzzles, crosswords, Sudoku, or strategy games to keep your brain happy and active.
Conclusion
There are many ways to help you become a brainiac, from regular exercise and adequate sleep to a healthy diet and including nootropic supplements into your wellness regimen. You can start small, for example, a 15 minute brisk walk a day which you can gradually increase to 30 or 60 minutes.
The key to it all is to keep it consistent and be disciplined enough to do it daily. If you’re looking to include nootropics into your life, check out our mushroom supplements! Packed with powerful fungi like Lion’s Mane, Reishi, Chaga, and Cordyceps, nootropic mushrooms have long been used to naturally support memory and cognitive function*. They don’t call them “smart drugs” for nothing!
Memory Improvement FAQs
How does physical exercise affect memory?
Physical exercise can change the physiological processes such as enhancing blood flow and oxygen delivery to the brain. This increased circulation supports the growth of new neurons and can trigger the release of neurotransmitters such as dopamine and serotonin, improving your mood and reducing stress.
Can mental exercises really improve memory?
Mental exercises such as doing puzzles or crosswords have been linked to increased cognitive function and improved memory. Learning new skills or a new language are also great for mental health.
What are the best foods for boosting memory?
Some foods that are known to improve memory are broccoli, fatty fish, nuts, seeds, berries, green tea, beets, and whole grains.
How much sleep is necessary for good memory retention?
It is recommended that you get at least eight hours of sleep a day, but most healthy adults need between seven and nine hours.
Are nootropic supplements effective for supporting memory?
Yes, nootropics have been used for centuries for their memory and brain supporting properties. Nootropic supplements are an easy way to introduce nootropic compounds. It is recommended you consult your doctor before starting any nootropic supplement routine.
What are some simple strategies to improve memory daily?
Some simple strategies include getting enough sleep, regular physical exercise, eating a healthy diet, interacting with friends and family, and potentially introducing nootropics into your diet.
*It is important to note that the benefits of these products have not been conclusively proven. This product is not intended to diagnose, treat, cure, or prevent any disease, and the NHS has not made any guarantees about the efficacy of such products.