10 Best Natural Memory Boosters

Memory, in many ways, defines who we are. Our experiences, knowledge, and ability to navigate the world rely on our memory. Yet, as time passes, we may forget important details, misplacing our keys, or struggling to remember names and faces. Don’t worry; we’ve all been there. But the good news is that there are natural ways to give our memory a boost. In this blog post, I’m going to share with you the ten best natural memory boosters. 

Is it possible to boost memory naturally? What does the research say?

In this study by Dr Steven B. Most, researchers wanted to find out if a short exercise session right after learning something could help improve memory, especially in women. They noticed that our memories get better over time, and what we do right after learning something can affect how well we remember it. So, they got a group of women to do five minutes of easy exercise right after learning something and compared them to another group who didn’t exercise.

In the first two experiments, they found that the women who exercised remembered things better than those who didn’t. It was like a memory boost! In the third experiment, they saw that the women who did better in the memory test also had a slightly faster heart rate after exercising. This hinted that exercise might help with memory.

In the fourth experiment, they found similar results, but the difference between the exercising and non-exercising groups wasn’t big enough to be sure it wasn’t just luck. It’s also important to note that these memory benefits weren’t seen in men.

In the first experiment, some women exercised before learning, and it didn’t help with memory. This suggests that the exercise needs to happen right after learning for it to boost memory. It’s like the exercise is helping the memory lock in what you’ve learned.

When they looked at all the experiments together, they found that, on average, exercising after learning does improve memory for women. The strength of this effect varied a little between the different experiments, but overall, it seems that a short exercise session after learning can give your memory a nice little boost. It’s not a huge boost, but it’s there, and it fits with what other studies have found about how exercise can help your brain work better.

Here Are the 10 Best Natural Memory Boosters

1. Exercise for a Strong Mind

Heel-to-Toe Walks

When you think about exercise, you probably picture strong muscles and a healthy heart, but did you know it’s also great for your mind? Exercise increases blood flow to the brain, providing it with essential nutrients and oxygen. Regular physical activity has been linked to a sharper memory and improved cognitive function.

Tip: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise each week. This can include activities like brisk walking, swimming, or dancing.

2. Feed Your Brain with a Healthy Diet

Green Bean Casserole
Fresh green beans

What we eat greatly influences our memory. A diet rich in brain-boosting nutrients can do wonders. Omega-3 fatty acids, found in fish like salmon and nuts like walnuts, promote better brain health. Antioxidant-rich foods like blueberries and spinach help protect the brain from oxidative stress, which can affect memory.

Tip: Don’t forget your greens. Leafy vegetables like kale and spinach are packed with essential vitamins and minerals that support memory and overall brain health.

3. Get Enough Sleep

difficulty sleeping

Sleep is like a reset button for your brain. It’s during those restful hours that our brains consolidate memories and make sense of the day’s events. If we’re sleep-deprived, our cognitive functions suffer, and our memory is compromised.

Tip: Ensure you get 7-9 hours of sleep each night. Establishing a bedtime routine and creating a comfortable sleep environment can make a big difference.

4. Embrace Mindfulness Meditation


Mindfulness meditation is not only great for reducing stress but can also enhance our memory. It helps us improve our attention span and focus, making it easier to remember things.

Tip: Try meditating for 10-15 minutes a day. There are plenty of apps and online resources to guide you through mindfulness meditation.

5. Stay Socially Active

Being social has more benefits than just the joy of human connection. Engaging in conversations and social activities exercises our brain, making it more resilient to memory decline.

Tip: Join clubs, and social groups, or simply make an effort to meet friends and family regularly. These interactions stimulate our minds and improve our memory.

6. Challenge Your Brain

We’re creatures of habit, but breaking out of our routines can be beneficial for our memory. When we challenge our brains with new experiences, they form new neural connections, enhancing our cognitive abilities.

Tip: Try learning a new language, picking up a musical instrument, or solving puzzles. These activities keep your brain engaged and your memory sharp.

7. Reduce Stress

Chair Yoga

Stress is a memory killer. Chronic stress can damage brain cells and make it difficult to concentrate and remember things. Finding ways to manage stress is crucial for memory enhancement.

Tip: Practice relaxation techniques like deep breathing, yoga, or simply taking breaks when things get overwhelming. Reducing stress can have a profound impact on your memory.

8. Stay Hydrated

old person drinking water in a glass

Water is essential for all bodily functions, including those in the brain. Dehydration can lead to memory problems and difficulty focusing.

Tip: Make a habit of drinking water throughout the day, even when you’re not feeling particularly thirsty. It’s a simple way to keep your memory at its best.

9. Use Mnemonic Devices

Mnemonic devices are memory aids that can help us remember things more effectively. These devices can be simple, like acronyms or rhymes, or more complex, like the Method of Loci, which involves associating items with specific locations.

Example: To remember a grocery list, you can use an acronym like “BOG” for Bread, Oranges, and Grapes.

10. Stay Curious and Keep Learning

Older woman and grandchildren

Curiosity is a powerful memory booster. The more we learn, the more our brains are challenged, and the better our memory becomes. Never stop being curious about the world around you.

Tip: Read books, watch documentaries, and explore new topics. The more we learn, the sharper our memory stays.

So, these are the ten best natural memory boosters that can help you remember more, think clearer, and age gracefully. Remember, enhancing your memory is a journey, not a destination. Incorporate these practices into your daily life, and over time, you’ll notice significant improvements in your memory and cognitive abilities.

But what about you? Have you tried any of these memory-boosting techniques, or do you have any other tips to share? Let’s create a space for sharing knowledge and experiences. Leave a comment below with your thoughts and suggestions. 

Leave a Reply

Your email address will not be published. Required fields are marked *