Natural ways to improve your memory

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.