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

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

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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,  

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

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

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

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

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

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

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

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

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