Don’t you love stepping into a room and forgetting what you were about to do? We set our phones down and immediately forget where we put them. We go to the store and get everything but the one thing we came for.
While some of us will stay sharp into our Golden Years, memory tends to deteriorate with time. But forgetfulness isn’t just a disorder of old age – it can be exacerbated by stress, depression, preoccupation, and the constant information overload of a digitally connected society.
While poor short-term memory can be annoying, it can get to the point where it hinders your performance at work. Forgetting names, meetings, due dates, and critical tasks isn’t just stressful but can be downright disastrous!
If you’re concerned about your memory but aren’t prepared to see a professional, try these easy, natural remedies first.
10 Natural Ways to Improve Short-Term Memory
#1 – Focus on Fitness
First things first, maintaining a healthy weight will help memory. It helps prevent and manage chronic health conditions that can negatively affect the brain. Additionally, exercise increased blood flow to the brain! Studies show that regular exercise changes your brain to improve memory, processing speed, and focus.
While the occasional brisk walk will positively impact memory, lasting, substantial benefits come from long-term exercise. That’s not to mention the studies that show how running reduces the risk of developing dementia.
#2 – Chew Gum
The next time you need to retain information, chew some gum. We don’t really know why, but chewing gum seems to stimulate increased activity in the hippocampus, one of the most essential parts of the brain for memory. A U.K. study showed that gum chewers scored higher on both immediate and delayed recall tests. If anything, chewing gum does make you more attentive and alert.
#3 – Write it Down
Sometimes you hold too much information in your brain to properly process everything. Writing things down helps “get it out.” This can help you mentally work through things as you offload the burden of extra information. This is why shopping lists, to-do lists, and calendars are helpful. Use the tools at your disposal to create records of information outside your head!
#4 – Sleep Well
How many times have I mentioned the importance of sleep? It just keeps coming up and for a good reason! Poor memory has long been associated with poor sleep quality. Sleep doesn’t just help our bodies heal and function properly. It helps consolidate and process memory, often turning short-term information into long-term memories. Experts recommend that adults get between 7 and 9 hours of quality rest each night.
#5 – Ditch Added Sugars
Diet definitely plays a role in brain function. Diets high in added sugars and refined carbs have been linked to smaller brain volume and increased cognitive decline. Plus, refined carbs and added sugars are associated with higher body mass, which can lead to chronic conditions that also harm short-term memory.
#6 – Take Fish Oil Supplements
Fish is called “brain food” for a reason. Fish oil is rich in omega-3 fatty acids, which have been shown to improve cardiovascular health, reduce inflammation and stress, and promote cognitive health. While I recommend some healthy, fatty fish in your diet, it never hurts to keep supplements on hand.
#7 – Train with Games
We’re so busy and stressed that our downtime is usually non-stimulating and passive. I encourage you to take up mentally stimulating activities as part of your day. It doesn’t have to be exhausting or complex: solve a puzzle (crosswords, sudoku, or a bonafide 1000-piece classic), read a book, or play word games.
#8 – Consume Anti-Inflammatory Foods
A new study shows that those who consume an anti-inflammatory diet rich in antioxidants reduce their risk of developing dementia. This means eating more fresh fruits (especially berries) and vegetables and drinking coffee and tea.
#9 – Manage Stressors
How do you manage stress? Believe it or not, stress takes a toll on the brain. It can also cause your mind to grow preoccupied. That split attention harms memory recall and retention! If you’re not taking active steps to manage and relieve stress, start. Your brain will thank you.
#10 – Communicate
Socializing does the brain a lot of good. In fact, it protects your memory. You can see this in socially active seniors versus isolated ones. Communication stimulates attention and memory. It may seem easy, but your brain works hard to process conversation, read social and nonverbal cues, and produce appropriate responses and reactions. It’s just another way to flex your brain and keep it in tip-top condition!
How do you keep your brain sharp? Share your tips in the comments.