In the past, it was only the elderly who complained about feeling forgetful and that their focus was no longer what it used to be. However, in recent years, even young people, before the elderly, have started to express the same concerns—events and names seem to slip away from their minds. Personally, I always say that things fall into a deep well and don’t even cross my mind until someone reminds me of them. This has led many to search for ways to improve memory and concentration.
Memory weakness has become a widespread complaint, affecting all groups of people. Perhaps this is due to the fast-paced life and the overwhelming amount of information that enters each person’s mind daily. What’s important, though, is that we preserve this divine gift that helps us retain all the happy moments we’ve lived. That’s why we’ll show you natural ways to maintain your memory and protect it from the effects of technology, aging, and time.
Ways to Improve Memory
Life pressure and accumulating problems have led many people to lose focus and experience memory weakness, pushing them to look for ways to enhance memory so they can regain their concentration. Among the most prominent natural methods for memory enhancement are reducing sugar intake, taking supplements that contain fish oil, practicing meditation, and getting enough sleep at night.
1. Reduce Sugar Intake
Sugar’s harmful effects on health have become evident, and numerous studies have confirmed its negative impact on overall well-being.
Starting with its role in causing certain diseases and ending with many health issues such as obesity and lack of concentration.
Recently, several studies—one of which was conducted on 4,000 people—have proven that excessive sugar consumption negatively affects memory by reducing the number of cells in the part of the brain responsible for memory.
So, reducing sugar intake will gradually improve your memory and, at the same time, help maintain your overall health.
What is meant by sugar includes white sugar, white flour, or anything made from refined wheat flour.
This is because it turns into sugar inside the body. And of course, if you are suffering from excess weight, this will also help you lose some weight even if you’re not following a full diet plan or doing regular exercise.
2. Take Supplements That Contain Fish Oil
These fats found in fish—some types more than others—are truly a gift from God sent to rescue what remains of our memory.
Many studies have proven that these supplements contain oils that help boost memory and strengthen cognition, especially in the elderly.
In fact, 36 studies have been conducted on the effect of these oils on seniors, and it was found that after taking them regularly for 12 months, there was a noticeable improvement in short-term memory.
It has also been found that these oils improve heart health and help relieve stress and anxiety.
This, in turn, affects general health and makes a person feel more at ease and relieved from mental exhaustion.
Moreover, these oils—especially the supplements containing “DHA” and “EPA”—work to reduce inflammation throughout the body, which in turn improves cognitive function.
3. Practicing Meditation
Taking time to relax and practicing meditation are among the most beneficial activities for overall health.
Therefore, engaging in meditation can help you reach a state of mental clarity that contributes to enhancing memory.
It also gives the brain a chance to organize its information and take the time it needs to reboot.
Studies have shown that meditation increases the amount of gray matter in the brain—this is the matter strongly linked to memory and cognition.
Meditation also helps lower high blood pressure and relieves stress, anxiety, and general fatigue that affects the body.
This practice has become so popular that there are now classes available to teach proper techniques, and many centers you can join.
However, if you don’t have the time or money, just a few minutes each day on your balcony or in your garden, leaving your mind completely free and empty, can also be highly effective.
Let your eyes wander freely into nature, away from any pressure or problems, and it will greatly benefit your mental well-being.
4. Following a Diet That Prevents Obesity
Just as obesity in general is a serious health issue that negatively affects overall health and leads to many medical problems,
it also has a negative impact on memory. Studies have found an inverse relationship between weight gain and memory weakness and cognitive decline.
So if you are overweight, try following a diet to help you reduce your weight.
And even if you don’t want to commit to a full diet, at least try to eat more nutritious foods.
A high-protein, low-carbohydrate, and low-fat diet is one of the easiest plans you can start with.
You’ll always feel full and won’t be forced to endure hunger.
You can eat as much protein as you want, as long as it’s grilled or boiled, until you feel satisfied.
And if you increase your intake of fish-based proteins, you’ll be hitting two birds with one stone: boosting memory and shedding excess weight.
5. Ways to Improve Memory: Getting Enough Sleep at Night
The emphasis here is on "at night", because some people believe that sleeping more than eight hours after sunrise is sufficient.
But on the contrary, that kind of sleep only keeps the body alive—it actually causes more fatigue, lack of focus, and mental fog.
That’s why sleeping enough hours at night—before dawn—is what’s truly beneficial for memory activation, reorganizing information, and transferring it from short-term to long-term memory.
Studies have been conducted on nurses, half of whom worked during the day shift, while the other half worked at night.
It was found that those who worked night shifts made significantly more mistakes when solving math problems than those working during the day.
This proves the impact of getting enough nighttime sleep on memory and concentration.
6. Ways to Improve Memory: Train Your Brain with Brain Games
We used to call them “brain games” when we were kids, and they were a common activity in every Egyptian household, played spontaneously among family members.
They were considered the only source of home entertainment after the television, which used to shut down early in the evening.
The family would gather to play chess or backgammon, and the father would often sit to solve crossword puzzles.
Studies have shown that these games act as exercises for the brain, helping to stimulate memory and increase the ability to retain and process information.
Of course, there are now more modern versions of brain-training games, and even the classic ones are available in electronic form.
Some studies were conducted on a group of people who followed a brain training routine five days a week. The results showed significant improvement, especially in short-term memory.
7. Ways to Improve Memory: Check Your Vitamin D Levels
Recently, there has been a lot of talk about Vitamin D and its role in overall health.
We’ve heard and read many articles listing the various problems that can be caused by a deficiency of this vitamin.
I won't deny that many people began taking it without even needing it, but in truth, Vitamin D is strongly linked to cognitive abilities.
However, you should take the test first to check your Vitamin D levels in your body.
And if you are suffering from memory and concentration issues, you should do the test immediately.
Once you start taking Vitamin D, you will notice a significant improvement in all your cognitive and mental functions, including enhanced memory.
A study was conducted on elderly individuals, and it was found that those who took Vitamin D experienced less confusion and had a clearer, stronger memory. Interestingly, Vitamin D deficiency is very common, especially in colder climates, since this vitamin is naturally present in warm sunlight, particularly between the hours of 12 PM to 4 PM.
