How to Improve Memory : 7 Natural Ways to enhance your brain Capacity

People tend to forget their moments as time passes. They forget what they have seen or learnt over the course of time. This is because the life of every individual is really busy. Our brains don't have the capacity to retain the things which we saw or heard. 

This is a completely normal phenomenon which every individual face. But sometimes have a poor memory can be really frustrating especially in case of students. It is found that genetics plays an important role in memory retention. However, there are shreds of evidence that diet and lifestyle play a major role in memory too. 

Here are 7 natural ways to improve your memory: 

1. Consume Less Sugar:

Many health issues are been related to consuming a lot of added sugar. It causes various chronic diseases and cognitive decline. Various studies have found that taking a sugar-laden diet affects our memory by making it weaker and even reduce our brain volume especially in the areas where the brain stores the memory.

Consuming less added sugar also improves your overall health. So its better to cut back from it.

2. Sleep:

It is found that people who remain sleep deficient are more likely to store less memory than to those who had a good 6-7 hours of sleep at night.


Studies have shown that if you get a lack of sleep it will give a negative effect on your memory.

Sleep plays a major role in memory consolidation. Memory consolidation is a process where your short term memories are transformed into long term memories.

It is recommended by the health experts that an adult should get sleep at least 7-8 hours each night for optimal memory.

To prove this fact a test was conducted between the nurses who did the day shift to the nurses who did work on the night. It was found that night shifters did more mathematical mistakes that the day shift's nurses. About 65% of the nurses doing the night shift scored low as compared to the nurses doing the day shift.

(For Students) But by this fact don't build up a belief that you will sleep the whole day and you will score well in your exams thinking that your memory has been increased XD 

3. Do some Meditation:

Doing meditation has a positive and powerful effect on your body. While we meditate, it feels really relaxing and soothing like you have finally arrived in heaven. 


The practice of meditation reduces the stress and mental pressure that you must be facing. It even lowers the blood pressure and making it improves your memory capacity.

It is so because of mediation increases the grey matter in the brain which contains neuron cell bodies. It thereby helps the brain for efficient passing of information and storing it for a longer period. 

It is evident that this method works the best for all since it has been used since ages from people in their teenage years to the people in 60s.

Meditation provides better spatial working memory which is the ability to hold and process the pieces of information in the brain about the objects in the space and its position.

4. Make less consumption of Alcohol :

Hey, if you really want to train your brain for something good then you have to leave this habit for sure. Drinking alcohol can be detrimental to your health in many ways and it will give a negative impact on your brain.


Drinking raises the blood alcohol level to 0.09 grams per millilitres or even above,. This alters the working of the brain and causes memory deficits.

It was found that out of 200 people in a college those who binged alcohol and those who never binge drink that the students who consumed alcohol over a short period of time had difficulties in immediate and memory recall tests as compared to the student who did not drink.

The brain is affected by the neurotoxic effects caused by alcohol. But having a drink over a span of time is considered healthy provided you don't drink excessively. If alcohol is consumed in an excessive manner then it affects a part of the brain called the hippocampus which plays an important role in memory retention.

5. Keep yourself Healthy and Fit :

When you maintain your weight and remain healthy your brain works in top condition. Many studies have claimed that obesity is one of the risks of cognitive decline.



Obesity tends to change the memory associated genes in the brain bringing a negative effect to the memory. Insulin resistance and inflammation are caused due to obesity which gives a negative effect to the memory.

6. Take Fish Oil Supplement :

Fish oil supplements are loaded with omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid. This might sound big and boring but these types of fats are essential for the overall health and it even lowers the risk of heart diseases, provides relief from stress and anxiety, and reduces inflammation.
Studies have proved that fish oil supplements improve memory especially in case of older people. 


Studies have shown that the people who have got little symptoms of memory loss used to take fish oil supplements which had a high content of DHA and EPA, improved their memory stated by 96%. DHA and EPA are really important (don't worry these are the short forms for the name of those big acids above) for health and correct functioning of the brain.

7. Do a lot of Exercises:

This is a common topic in many articles as it has got a heap of benefits. It is not only important for your mental health but also for your overall health of the body. 


Many studies have proved that doing a lot of exercises is highly beneficial for the brain and it helps to improve the memory of people of all ages. In a survey, it was found that 132 out of 200 people who did at least 15 minutes of exercise daily tends to hold a better memory than those who did not do any exercise.

Exercise increases the production of neuroprotective proteins in the body which improves the growth and increases the development of the neurons which is really important. This leads to improved health of the brain.


Peace*