Natural ways to improve your memory

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 that 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 that 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.