Improving Memory
Healthy Aging, Mental Health

How to Improve Your Memory Naturally

Everyone deals with forgetfulness from time to time. Whether it’s forgetting where you put the car keys or not remembering the name of your new coworker, our memories can sometimes fail us. While occasionally forgetting small things is normal, memory loss is still a concern.

Pavandip Virdi, MD, a physician at Bayhealth Family Medicine, Dover, who provides primary care services with a specialty in geriatric medicine, said there are several natural methods to help improve your memory.

  1. Eat a balanced diet
    “Like most health concerns, improving your memory starts with a healthy lifestyle,” Dr. Virdi said. Eating fruits, leafy vegetables and healthy, low-fat protein such as fish or beans will ensure your brain will get the vitamins and nutrients it needs to stay sharp. Thiamin, folic acid and omega-3 fatty acids all help support brain function. Watching what you drink will also help—consuming too much alcohol can lead to memory loss.

  2. Get your blood pumping
    Exercise is a great way to boost brain health. Cardio increases circulation, pumping more blood to vital organs, including the brain. Healthy adults should aim for 150 minutes of moderate exercise every week. “You don’t have to do anything too intense,” Dr. Virdi said. “Swimming, hiking or even going for a brisk walk can all raise your heart rate.”

  3. Engage in mental exercises
    While physical exercise is important for overall health, mental exercises also play a big role in keeping your brain healthy. “Making your brain work through mental stimulation could aid in keeping your memory sharp,” Dr. Virdi said. Learning a new language or how to play an instrument, doing crossword puzzles, and playing card games are all ways to keep your brain moving.

  4. Get enough sleep
    “When we sleep, our brain consolidates events that happened throughout the day and stores them as memories,” Dr. Virdi said. Going to bed at the same time every night and getting a full night’s rest will help you be better able to recall memories in the future.

While these simple tips can help improve your memory, you should reach out to your doctor if you notice your memory is getting worse or it causes a significant disruption in your daily life.

“Catching memory problems early is key to making sure you get the right treatment,” Dr. Virdi said.

Dr. Virdi is accepting new patients at Bayhealth Family Medicine, Dover, located at 1074 South State Street. The practice is home to Bayhealth’s Family Medicine Residency Program where resident physicians work alongside seasoned physicians in caring for patients. Visit to learn more, or to schedule an appointment, call 302-725-3200.

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