10 Natural Ways to Improve Your Memory: Genetics plays a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. 


Eat less added sugar: People who regularly consume lots of added sugar may have poorer memory and lower brain volume. 


Fish oil supplement: Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA which improve short-term, working, and episodic memory,  


Meditation: Meditation may increase gray matter in the brain and improve spatial working memory. 


Maintain a moderate weight: Maintaining a body mass index may help you avoid a host of issues associated with obesity, including a poorer memory.  


Get enough sleep: Sleep helps consolidate memories. You’re also likely to perform better on memory tests if you’re well-rested.  


Practice mindfulness: Practising mindfulness techniques has been associated with increased memory performance and reduced age-related cognitive decline. 


Drink alcohol in moderation: Alcohol has neurotoxic effects on the brain, including reducing memory performance.  


Limit refined carbs: Diets high in refined carbs have been associated with dementia, cognitive decline, and reduced brain function. 


Vitamin D: Vitamin D deficiency has been associated with age-related cognitive decline and dementia.  


Exercise: Exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.