Our memory capacity gradually downfalls in the busyness of our daily life. Even though it’s a natural part of life, as our memory weakens, we get depressed day by day. Age and genetic factors in general are blamed for impairing human memory. But the good news that some research has shown, human lifestyles play a major role in protecting this memory power through eating habits. Today we will discuss some proven ways to increase memory power. In this method, you can easily increase your memory by practicing some eating habits regularly.

1. Use Less Sugar

It has already been proven that eating too much sugar is harmful to health and causes various long-term diseases. Studies have shown that taking extra sugary foods in your diet can be harmful to your brain and in the long term excess sugar can slowly reduce the size of your brain, especially the part of the brain that has a short-term memory. 

For example, a study of more than 4,000 people found that people who ate less sugar had a larger brain volume than those who ate more sugary soda. Not only that, people who eat a lot of sugar have relatively poor memory. Eating less sugar will not only protect your memory, but it will also improve your health.

2. Take Fish Oil Supplement 

We know that fish oils are contained in omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are very important for human health. It helps to relieve people from the risk of heart disease, mental anxiety, and gradual mental deterioration.

Studies have already shown that fish oil and fish oil supplements help increase people's memory, especially in the elderly. A study of some 36-year-olds with some form of memory impairment found that taking dense fish oil supplements for 12 months increased short-term and effective memory.

3. Allocate Meditation Time

Through regular meditation practice, your health can be completely healthy. Not only is it comfortable, but it is also effective in reducing stress and pain, controlling blood pressure, and even improving your memory.

For example, a study conducted on college students in Taiwan found that all students. Those who have practiced meditation with mindfulness have a better memory than those who have not practiced such meditation.

4. Maintaining a Healthy Body Weight.

Maintaining a moderate weight is very important for wellness. This is a great way to keep your body and mind healthy. Obesity disrupts insulin production, which in turn impairs memory.

Several studies have shown that overweight causes memory loss. A study of 50 people between the ages of 18 and 35 found that people with a high BMI performed poorly on memory tests. Excess weight weakens our memory so we need to lose excess weight in our body.

5. Get Moderate Sleep

Sleeping at the right time and in the right amount is very useful for health. Not getting the right amount of sleep can also affect memory. Sleep is especially helpful in preserving our memories. While the human memory is well-formed during sleep, our short-term memories are transformed into long-term memories.

studies have shown that sleep disorders can lead to memory loss. In one study, 40 children between the ages of 10 and 14 examined the relationship between sleep and memory. A group is then tested with the opportunity to sleep after training. Another group was tested after training without being given a chance to sleep. Considering the results, the team that got the chance to sleep got 20% more marks than the other team. Health experts advise an adult to get at least 8-9 hours of sleep every night for good health. 

6. Practice Regular Mindfulness

Mindfulness is not a matter of 1 or 2 times in human life. It is a matter of long-term practice. It is a matter of constant practice so that you can stay healthy.

Research has shown that mindfulness helps reduce anxiety and improve memory. A study of 293 psychology students found that those who were trained in mindfulness had a better memory than others.

7. Quit Drinking Excess Alcohol

Excessive alcohol consumption can damage your health as well as your memory. Sometimes drinking alcohol causes 0.08 mg per liter or more of alcohol in the human blood. This affects the human brain and impairs memory.

A study of 155 freshman students at a college found that those who drank alcohol six times in a short period performed worse on memory tests than students who did not drink alcohol.

8. Keep Vitamin D At The Right Level

Vitamin D is an important component of the human body. It plays a very important role in our body. The deficiency of vitamin D in the human body is associated with memory loss.

A five-year study of 316 adults found that those with less than 20 Nanograms per milligram of blood lost some memory, which is not the case with people who are rich in vitamin D. Vitamin D deficiency is very common in cold weather and dark skin, so it is important to check for vitamin D deficiency in the body regularly.

9. Eat Some Cocoa Regularly

Cocoa is not only delicious to eat, but it is also very nutritious food for people. Cocoa contains extremely powerful antioxidants called flavonoids. Studies have shown that flavonoids are extremely beneficial for the human brain.

A study of 30 healthy people found that those who ate 720 mg of chocolate rich in flavonoids had a better memory than others. If you want to get the most out of chocolate, you need to eat 80% or more cocoa-rich chocolate. By doing this you can be sure, this chocolate contains high amounts of antioxidants like flavonoids, which are very beneficial for your memory.

10. Reduce Refined Carb Intake

Highly refined carb foods such as cookies, chips, white rice, etc. can be detrimental to your memory. These refined carb foods have a high glycemic index. As a result, our body digests these foods faster and raises blood sugar levels faster.

Studies have shown that most Western diets are high in carbs, which can lead to memory loss. A study of 318 children found that those who ate high-processed carbs such as fast food and noodles had short-term and effective memory deficits.

11. The Last Line

There are many easy ways to improve your memory around the world. Tips like exercising, eating less sugar, meditating, eating improved chocolate will give you very good results.

To enhance these things to your daily routine to improve your brain without delay and by doing so your memory will give you maximum results.