The feeling of having 101 things to remember yet always forgetting something is a common occurrence for many in this busy day and age, but is no less frustrating. Whilst sticking post-it notes on the fridge and reminders in your calendar may be beneficial, you may be pleased to learn that there are other ways to improve your memory naturally.

Change your diet

Eating too much added sugar and refined carbs has been linked to cognitive decline. Research has found that a diet heavy in sugar can particularly affect short-term memory, with one study showing that participants with a higher intake of sugary beverages had poorer memories than people who consumed less sugar. Refined carbohydrates such as white bread, white rice, cakes and cereals are digested quickly by the body – leading to a spike in blood sugar levels and have been associated with cognitive decline and reduced cognitive function. One study of children showed that children who consumed more processed carbs had poorer short-term memory than those who consumed less.

Including more fruits and vegetables in your diet, particularly those rich in antioxidants – such as blueberries and raspberries, may help improve your memory.  A study of over 31000 people found that those who consumed more fruit and vegetables had a lower risk of cognitive decline than those who ate less of these nutritious foods.

Exercise regularly

Research suggests that exercise improve brain health by increasing the production of neuroprotective proteins, which support the growth and development of neurons. Exercise can benefit memory in all ages, a study shows. This study of people aged between 19 and 93 showed that just 15 minutes of exercise led to improved cognitive performance.

Brain training

Whilst physical is essential for brain health, it’s important not to forget about mental exercise too. There are many ways in which you can exercise your brain, including crosswords, Sudoku and specific brain training apps on your smart phone. Various studies have proven that regular brain exercise can significantly improve memory and concentration.

Try Bacopa

Bacopa is a small nootropic herb that has been used in traditional medicines to improve memory, enhance learning and reduce stress. One study found that after taking Bacopa daily for twelve weeks, healthy adults significantly improved their speed of processing visual information and memory. Elderly participants also found the herb to be very effective for age-associated memory impairment.