How to Improve Your Memory 

Memory is our ability to retain what we learn. From the moment we are born, we begin building memories, from the procedure for building a personal computer to the name of your college roommate’s pet bird. As easily as memories can be made, they can be lost. These are a few common causes for memory loss: 


Head injury 



No reason 

Circumstances are often out of our control, but it is possible to not only retain memory, but improve it. Brain degeneration diseases like Alzheimer’s are difficult to treat and often impossible to reverse once in effect. 

Neuroplasticity is the term we use for the brain’s ability to change itself, specifically how it changes for survival by growing new cells and neural pathways. There is research to support the theory that we can reduce our risk for memory degeneration by practicing certain habits. 

Your nutrient intake has a remarkable influence on retaining and improving memory skills. The following are some of our best recommendations on how to boost your memory through diet. 

Get plenty of water. Brain cells require the right amount of water to live and work. Even minor dehydration can affect one’s ability to focus and create a feeling of fog but drinking water stimulates blood flow and oxygen to the brain. 

Watch your sugar levels. The brain is very demanding when it comes to how much energy it uses compared to other parts of the body. Glucose, the form of sugar the body uses for energy, must be maintained at healthy levels, but at the same time, overconsumption of sugar has been connected to degeneration of memory receptors and reduced neuroplasticity. 

Explore international cuisines that use nutrient-dense, flavorful foods good for brainpower. Mediterranean cuisine uses high quantities of green leafy vegetables, beans, garlic, and fish. Colorful vegetables and greens contain vitamins like C, K, and A, as well as flavonoids and carotenoids. These are chemical compounds that have an antioxidant, anti-inflammatory effect on bodily tissues. 

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a version of the Mediterranean diet tailored to preserve the mental faculties of aging adults. In this study, over 1,000 senior individuals were documented for 8 years following this diet and it was found that their risk for Alzheimer’s disease was decreased by 53%. Plus, the same compounds that boost memory function and neuroplasticity also benefit heart health, immune system function, mood, and more. 

If you want to improve your memory via nutrients, talk to your doctor about food and eating plans that may benefit you. Always do so before making changes in eating habits. For questions and appointments, write to us on our website or call (585) 442-6960.