A Complete Guide: Ways To Improve Your Memory
|Natural ways to improve and strengthen memory are through exercise, meditation, and proper diet. The use of Nootropics such as Modvigil also improves memory along with an increase in focus and concentration.
The power of memory fluctuates with age, and it’s a natural thing to happen. However, if the severity increases, it’s a matter of concern. Research has shown that genetics and diet play a major role in impacting a person’s memory and brain functioning. Thus, this blog will give you all the ways to improve your Memory Power through proper diet and clinical therapeutic options.
What Is Memory Loss?
The consistent issues faced in remembering things are known as memory loss. This issue can be permanent as well as temporary in nature.
The problem generally appears with the increased likelihood of your age. There might also be certain situations where it might make you question your memory as it becomes difficult to remember things. This might be a sign of an underlying disease.
There are two types of Memory Loss-
Acute Memory Loss (Amnesia)–
Amnesia usually happens due to sudden illness, injury, and other events that disrupt your memory processes.
Progressive Memory Loss–
This type of memory loss generally happens gradually and can be a symptom of Degenerative Brain Disease .
What Helps With Memory Loss?
Generally, the remedies depend upon the memory loss you are suffering from. Regular exercise, meditation, and yoga can heal less severe memory loss, which helps boost the brain cells. A proper diet and sleep routine also help curate memory loss.
However, If the memory loss is severe, then medication might help.
Modafinil For Memory- A Clinically Proven Approach To Better Cognition
Modafinil is a well-tolerated psychostimulant with a lower addiction potential that helps treat Excessive Daytime sleepiness in patients. Also available under the brand name Modvigil, its medical use is approved by the FDA and is proven to work within 30 minutes of administration.
The beneficial impact of Modafinil or Modvigil on memory and cognition was supported by several studies, including one by Ulrich Müller et al. in 2004, which indicates that Modafinil has stimulating effects on maintenance in relatively complex and monotonous working memory tasks.
Modafinil further helps in improving visual attention in animal models, according to a 2007 study by Morgan et al. It also facilitates memory and learning in spatial and contextual tasks, suggests another study on a rat model by Burgos et al. in 2010.
Modvigil 200 mg can be taken once daily, preferably in the morning, for better memory and cognitive functioning. However, it is a prescription medication and should be administered after consulting a doctor.
How to Strengthen Memory and Brain Power ?
Fifteen proven natural ways to improve memory that you should try or teach your children to help improve or strengthen their brain power are listed below.
Ensuring Correct Vitamin D Level-
A low Vitamin D level is identified as a risk factor for memory decline, Alzheimer’s, and dementia. It was also scientifically proven in a 2017 study by Elżbieta Kuźma entitled “Vitamin D and memory decline: Two population-based prospective studies,” which suggests that low vitamin D levels are associated with memory decline.
The human brain has receptors for vitamin D that play a crucial role in making memories. In a clinical study by researchers at Tufts University in Boston, 65% with deficient vitamin D levels performed poorly on tests of executive function, information processing, and attention span.
According to the National Institutes of Health (NIH), the amount of Vitamin D for people between the ages 1 and 70 years is 15 mcg (600 IU) or 10–20 micrograms per day and can be obtained through raw milk, Tuna fish Salmon, mushrooms, Cod liver oil, and egg as shown below.
You should do some physical exercise regularly, such as running, jogging, or even going out for a walk. Many Studies by the National Institute of Health have shown that exercise has increased the secretion of neuroprotective proteins that improve the growth and development of neurons, which helps in the growth and development of the brain.
In a 2009 study by Sanna Stroth et al., individuals exercising for 30 minutes per week for 6 weeks had potential improvement in concentration, visuospatial, and verbal memory. People doing aerobic running program has a significant increase in visuospatial memory performance.
The Department of Health and Human Services recommends a 150-minute Walk or workout daily. According to the Times of India, 150 minutes of moderate activity and improving brain functioning reduce the risk of several life-threatening health conditions.
Spend Time With Others-
Being Alone might cause severe depression, which has been linked to memory issues, such as confusion and forgetfulness. It can also make it challenging to focus on work and produce better and more precise decisions. However, spending time with your family and loved ones might heal you from depression, indirectly improving your brain activity.
Manage Chronic Health Conditions-
You should manage your Chronic Health Problems like diabetes, high blood pressure, depression, and Obesity. Some medicines you likely take for the disorders might also cause memory loss. The better you care for yourself, the more likely you are to lead an everyday life .
Less Intake of Sugar-
Intake of too much sugar has led to various Chronic diseases and disorders. According to a study by the National Library Of Medicine, around 4,000 people were found to have poorer memories or lower brain volumes than people with lower sugar intake.
The negative impact of sugar on the brain was demonstrated in a 2016 study by J.E. Beilharz, J. Maniam, and M.J. Morris that suggests that exposure of rats to a high sugar diet for less than 2 weeks shows impaired hippocampal-dependent place and memory.
Published Reports On The Effect Of Sugar On Cognition-
|Authors and year
|Brain region involved
|Chepulis, L.M. et al., 2009.
|2-month-old Rat Model.
|Spatial memory is reduced.
|Lemos, C. et al., 2016.
|Decreased memory performance.
|Noble, E.E., et al., 2019.
|The hippocampus region of the brain
|Impairments in hippocampal-dependent memory function.
|Ibi, D., 2018.
|Male ddY strain mice
|Decrease in short-term and object cognitive memories.
|Cohen, J.F.W., et al., 2018.
|Mother and child pairings
|Adverse impact on child memory and learning.
The American Heart Association (AHA) suggests no more than 100 calories per day, about 6 teaspoons or 24 grams for adult women, and 150 calories per day, about 36 grams or 9 teaspoons of sugar for men.
Keep An Account Of Your Weight-
Obesity has been linked to a decrease in the brain’s executive functions and its hippocampus, an essential part of the brain that regulates memory and learning, according to the Obesity Action Coalition association.
A 2020 study by María Arnoriaga-Rodríguez et al. states that obesity impairs short-term and working memory through gut microbial metabolism of aromatic amino acids, as shown below.
The study suggests that amino acids like tryptophan, tyrosine, and phenylalanine are essential for making brain chemicals like serotonin and dopamine crucial for learning and memory. Gut bacteria can affect memory by transforming tryptophan into other compounds. They are associated with breaking down amino acids that are linked to memory. However, these memory-related changes in tryptophan were observed primarily in individuals who are obese.
Thus impacting the brain functioning of such individuals.
It would be difficult to state a particular ideal weight for a person as it varies from person to person; however, a BMI (Body mass index) should be between 18.5 and 24.9.
Mindfulness is a state where you observe your surroundings peacefully and know every situation. Many Studies revealed that Mindfulness effectively lowered Stress and improved concentration and memory.
Mindfulness meditation also changes the brain structure associated with focusing and remembering better.
Lessen Alcohol Consumption-
Consumption of alcohol is known to disrupt the ability to form new long-term memories.
Several ways drinking alcohol can affect the memory of a person include-
Most people drinking alcohol experience short-term memory loss, also known as blackout, where the person forgets a section of what happened that night. According to Duke University, the inability to remember often occurs after five or more drinks.
Short-term memory loss is associated with the slowing down of nerve communication with each other in the hippocampus region of the brain, which plays a crucial role in helping people maintain memory.
Long-term memory loss
Prolonged drinking can not just slow down the hippocampus, but it can damage it. Alcohol damages the nerve cells that affect a person’s short and long-term memory.
Alcoholism is also associated with thiamine deficiency, which can result in dementia.
Wernicke-Korsakoff syndrome (WKS) is a category of dementia that is linked to heavy alcohol use.
Choose Anti-Inflammatory Foods-
Highly Anti-Inflammatory food helps improve your memory. Antioxidants in food include teas, Vegetables, and Fruits.
A Study made by the National Health Institute stated that 31000 people who ate more fruits and vegetables had a lower chance of dementia and Cognitive decline.
Get Enough Sleep-
Lack of sleep affects the hippocampus of the brain, which is essential for making new memories. Good sleep is vital for consolidating memory, which helps form short-term memories and transform them into long-lasting memories.
A 2012 study by Katya Trudeau Potkin and William E. Bunney found that nurses working night shifts made more mathematical errors, where 68% of them scored less on memory tests than nurses from day shifts.
Health experts recommend adults should get between 7 to 9 hours of sleep every night for optimal health.
Limiting the amount of Carbs-
Consumption of items like Cake, cereal, White Bread, and white rice might damage memory.
According to a Study made by the National Health Institute, Adults who consumed Cereals daily for breakfast were found to have poorer cognition capacity than the ones who consumed less frequently.
A 2012 study by Robert Krikorian et al. showcases the association between high and low carbs on brain functioning. The study’s findings suggest that low-level carbohydrate is associated with improved memory function, as graphically represented below.
However, it is essential to note that low carbs also negatively impact thinking and memory. The website Medical News Today suggests that scientists in the US found lower thinking and memory performances in women on low or zero carbs. Thus, a balanced diet is essential.
Ensure to maintain and consume 130 grams of carbs daily for optimal body and brain functioning.
You can boost your brain or enhance your cognition by playing games such as Scrabble or chess and solving puzzles.
A study found that 42 adults on a brain training app for 8 hours a week improved performance in memory tests.
How To Improve Long-Term Memory?
Though Memory Loss is a normal part of aging, we cannot ignore the severity of the issue.
Researchers have laid down three effective and proven ways to improve long-term memory.
Intake Of Caffeine To Improve Your Memory –
Though many debates are going around about caffeine intake, one recent study by Nature Neuroscience states that ingesting one caffeine pill after learning a task improved memory recall with effects lasting upto 24 hours.
Consumption Of Berries For Long-Term Memory –
Blueberries are rich in flavonoids that help improve learning, memory, and general cognitive functioning, such as decision-making, reasoning skills, numerical ability, and verbal comprehension. The neuroprotective effects of berries were studied in 2014 by a team of researchers (Selvaraju Subash et al.), suggesting that it results from Cyanidin-3-O-β-d-glucopyranoside (C3G) in rat cells.
According to a study by the Peninsula Medical School, taking blueberries for a continuous week improved performance on Memory.
Chewing Gum For Improved Memory–
Chewing gum while learning new things is another method for improving your memory. According to a study, participants who chewed gums had higher heart rate levels, indirectly increasing brain oxygen flow and increasing Memory .
How To Prevent Memory Loss In Old Age?
Seven ways to prevent memory loss in old age are listed below.
- Maintaining a healthy diet and eating properly.
- Exercising daily and maintaining a proper Sleep Routine.
- Quit Smoking.
- Controlling Your Blood Pressure.
- Staying Social.
- Keeping your mind engaged.
- Reducing the amount of alcohol consumption .
A Clinical Approach- Modvigil For Better Cognitive Functioning
Modvigil, the brand drug of Modafinil, is a novel vigilance and wake-promoting compound with a clinical profile similar to conventional stimulants without possible health risks.
The use of Modafinil or Modvigil for improving cognitive functioning in patients with schizophrenia and ADHD has shown promising findings, according to a 2007 study by Sharon Morein-Zamir et al.
Modafinil significantly reduces error rates, indicating its positive effect on the working memory process according to a 2004 study by Ulrich Müller et al., as shown below.
A study by Ambedkar Mohanbabu Vittalrao et al., published in the Biomedical and Pharmacology journal, compared the effects of caffeine and modafinil on memory in Wistar rats. It was evident from the study that Modafinil showed a much more significant improvement in memory and learning compared to caffeine.
With a quicker onset of action of 30 minutes, Modafinil or Modvigil is an excellent option for enhancing memory and cognitive functioning. Compared to natural remedies for focus and concentration, it provides a faster and more extended period of effectiveness.
Buying Modvigil 200 tablets online with discreet packaging from Mymodalert allows people to enhance memory at an affordable price. With assured discounts and stringent quality checks, we offer quality medication at pocket-friendly prices.
Ways To Improve Your Memory: The Key Takeaway
Techniques such as practicing mindfulness meditation, eating a healthy diet, getting enough sunlight, and playing memory boating games boost a person’s brain activity.
Adding Modvigil 200 mg tablets with these natural techniques can improve cognitive ability. However, it is essential to consult a doctor before getting Modvigil tablets as it is a Schedule IV prescription drug that should be taken under the supervision of a medical practitioner.
Can your Memory be Improved?
What Improves Memory Fast?
Is there a natural way to improve Memory?
Are there vitamins to Improve Memory?
What Drink helps memory?
Memory loss: 7 tips to improve your memory, Mayoclinic.
Ways to Improve Memory, healthline..
Remember More of What You Read and Hear: 6 Research-Tested Ways to Improve Your Memory, Buffer.com
How to Prevent Memory Loss in Old Age: 8 Lifestyle Tips to Improve Memory, aplaceformom.
Out of Focus? Try These 6 Natural Ways to Improve Memory and Concentration, better.net.