All of us experience moments of forgetfulness, especially as we grow old. As one grows old, people often find themselves forgetting basic stuff, such as where they left their keys or difficulty recalling someone’s name, etc. Frequently forgetting things can be frustrating. However, there are some approaches (backed by science) trying which can improve your memories, which this blog aims to discuss.

Listing some science-supporting ways to boost your memory naturally:

Diet- Diet is the cornerstone of healthy brain and healthy living, and an effective strategy for boosting memory. Some proven brain-healthy diets include the Mediterranean diet, the MIND diet version in particular, which not just improves memory, but also slows the rate of cognitive decline with age. The MIND diet is known to reduce Alzheimer’s risk by 53 percent.

Some good memory foods include avocado, berries, green leafy vegetables, fatty fish like salmon, sardines (contains omega-3 essential fatty acids good for both brain and the heart), walnuts, olive oil and fermented foods like probiotics. Steer clear of the unhealthy trans fats, mainly found in processed foods (check for partially hydrogenated fats on the label and avoid purchasing those). Avoid white sugar completely, which is associated with poor memory (read the labels for added sugar and avoid). You are also advised to stay hydrated since the brain is 73 percent water, and any amount of dehydration can weaken your memory and other cognitive skills. Cut down on your alcohol consumption.

Work out your mind- Just as physical exercise benefits your body, your brain benefits from brain exercises as well. It boosts memory and focus, and encourages growth of new brain cells. You can exercise your mind (or keep your mind active) by learning a new language, learning a musical instrument (music is said to engage both sides of the brain at the same time), taking up a new hobby like knitting, gardening, photography, playing brain games like doing crossword puzzles, chess, etc, and meditating.

Supplements- Supplements, such as an omega-3 supplement, multivitamin supplement (to meet the nutritional requirements of the brain), are also known to improve memory, increase focus and attention, improve performance at work, but should be taken only in consultation with your doctor. Then there are essential oils like peppermint for an instant memory lift.

Healthy lifestyle tips to improve memory:

1.      Engage in physical exercises like walking, mind-body exercises like yoga and tai chi

2.      Receive 8 hours of quality sleep

3.      Spend time with loved ones

4.      Practice breathing (diaphragmatic breathing exercise)

5.      Keep your weight in a healthy range

6.      Quit smoking

Occasional lapses in memory are a normal part of growing old. Adopting healthy lifestyle measures, such as those mentioned above, can help improve your memory. However, if the moments of forgetfulness are coming in the way of the tasks of daily living, such as personal hygiene (bathing, brushing), eating, dressing, mobility and maintaining continence, it’s best to consult with a doctor who may ask you to undergo dementia screening. Remember earlier the diagnosis, the better.