How to Improve Your Memory Through Diet

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1Eating the Mediterranean Diet

2Eating Additional Memory Foods

3Avoiding Problem Foods

4When to Seek Medical Care

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Forgetting things is a normal part of life and happens to us all. It’s especially common when you’re multitasking or are extremely busy. If you’re worried about your memory, you may be able to improve it naturally through dietary changes. However, see your doctor if memory loss is interfering with your daily life, you may have an underlying condition like diabetes or depression, or you’re taking medications that may cause memory loss.

Steps

Method 1

Method 1 of 4:

Eating the Mediterranean Diet

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   Determine how the Mediterranean diet can help. The Mediterranean diet has been studied many times and it has been proven to have a positive impact on memory and cognitive function. This diet also helps improve your overall health, supports heart health, and helps control diabetes, obesity, high blood pressure, and arthritis.

   • This diet has also been proven to help reduce LDL, which is the bad cholesterol that causes many health problems.
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   Build your meals around fresh produce to get more nutrients. The Mediterranean diet is filled with mostly plant based foods. Two of the most important are vegetables and fruits. In the Mediterranean diet, you should try to eat seven to 10 1/2 a cup servings of fruits and vegetables each day. In order to get this much each day, you have to eat more than one serving of each at every meal.

   • This means that the majority of each of your meals should be filled with fruits and vegetables, so include two to three in each meal as well as part of your snacks.
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   Choose whole grains over simple carbohydrates. Another part of the Mediterranean diet is whole grains. You should change as many of your grains to whole grains as possible. Try switching your cereals, breads, and pastas to help increase your memory health. Try foods and flour with wheat, rye, and buckwheat.

   • You can also switch to other whole grains, such as brown rice, quinoa, beans, legumes, and millet.
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   Increase your intake of nuts and seeds to support your nutrition. Nuts and seeds are high in antioxidants and healthy fats, which can help improve your memory. Try to incorporate more nuts into your diet, including cashews, pistachios, sesame seeds, walnuts, and almonds. You can eat them raw as snacks or incorporate them into salads or other recipes.

   • You can also use peanut butter or tahini as a spread for your whole grain bread or as a dip for vegetables and fruits. Make sure you get all natural kinds without hydrogenated oils.
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   Use herbs and spices for seasoning instead of salt. When following the Mediterranean diet to improve your memory, you need to reduce your salt intake, which can increase blood pressure and damage the brain. The best way to do this is to use herbs and spices to flavor your food instead of salt. Add fresh herbs to recipes when possible or sprinkle spices into your dishes.

   • Dried herbs are also helpful, but make sure to adjust the amount you add compared to fresh herbs.
   • Make sure you avoid spices with tons of sodium, including garlic salt or spice mixes. Many of these mixes have a ton of salt in them. Look for the no sodium added versions.
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   Select lean meats like fish and poultry. The Mediterranean diet requires you to eat little to no red meat or pork. Instead, you need to eat fish and other seafood at least three times per week to help improve your memory. You can also eat poultry three times a week as well.

   • If you really want to eat red meat or pork, make sure you limit your it to once or twice a week maximum and that it is lean and in small portions.
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   Eat healthy fats to round out your diet. The Mediterranean diet calls for switching out unhealthy fats, such as butter or hydrogenated oil, for healthier fats. This includes olive and canola oils as well as those found in found in avocados, various other vegetables and fruits, and nuts.

   • You can also get additional healthy fats from omega-3 fats, which are found in salmon, walnuts, tuna, flaxseeds, mackerel, sardines, leafy green vegetables, and grass-fed meats.
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   Include eggs and dairy products to possibly improve your memory. The Mediterranean diet also includes dairy products such as milk, cheese, and yogurt to help improve your memory. You can also eat eggs. Eat these in moderation so as to not to get too much saturated fats, which are not great for you.

   • Look for grass-fed, hormone free, and antibiotic free eggs. Also choose skim milk, low fat cheese, and fat free yogurt to avoid too much fat.
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Method 2

Method 2 of 4:

Eating Additional Memory Foods

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   Eat foods high in vitamin C because they have antioxidants. Although not as tested as the Mediterranean diet, some other foods have been tested and have been seen as helpful for memory. Foods, such as those with vitamin C, are high in antioxidants that help improve memory function. Foods high in vitamin C include:

   • Citrus fruits, such as oranges, lemons, limes, and grapefruit
   • Bell peppers
   • Tropical fruits such as mangoes and papaya
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   Consume more foods with vitamin E, which might improve your memory. Foods with vitamin E have also been shown to help with memory. These foods are great for use in recipes, snacks, and smoothies. Just pick those that you like best to help improve your memory. Vitamin E rich foods include:

   • Avocados
   • Nuts, such as almonds, hazelnuts, and walnuts
   • Seeds, such as sunflower, squash, and sesame seeds
   • Dark leafy green vegetables, such as Swiss chard, spinach, collard, turnip, kale, and mustard greens
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   Try more foods with carotenoids to protect against memory loss. Foods high in the antioxidant carotenoid are also great for memory loss. These foods are mostly yellow and orange and can be added to recipes or eaten as snacks. These foods include:

   • Sweet potatoes, yams, and squash
   • Carrots and red, yellow, and orange peppers
   • Melons and apricots
   • Leafy greens, broccoli, and peas
4. 
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   Eat other antioxidant rich foods and beverages. There are other foods that are high in antioxidants that may help with memory as well. Try to eat them every day as part of meals, in recipes, or as snacks. These antioxidant rich foods include:

   • Berries, such as blueberries, raspberries, strawberries, and blackberries
   • Fruit, such as pears, apples, and grapes
   • Fruit juices
   • Vegetables such as artichokes, okra, red cabbage, and tomatoes
   • Green tea, either hot or cold
   • Dark chocolate
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Method 3

Method 3 of 4:

Avoiding Problem Foods

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   Limit or eliminate sugar because it’s low in nutrients. Sugary foods such as baked goods, candies, and other desserts should be avoided most of the time to help improve memory. If you do eat them, choose small portions and limit it to less than two to three times a week.

   • This also includes sugary drinks, such as sodas.
2. 
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   Cut out processed foods because they may contain empty calories. Processed foods often have added ingredients that are not healthy for you and will not help your memory. This includes added sugar or sugar substitutes, hydrogenated oils, and preservatives. These should be should be completely avoided. These foods include:

   • Processed deli meats,
   • Refined grains, such as white bread, white rice, and enriched pasta
   • Prepackaged or prepared foods, even those labeled 'low fat' or 'diet', which often include added sugars
3. 
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   Monitor saturated fats because they increase your risk of health issues. Saturated fats are associated with high levels of cholesterol and plaque formation in the blood vessels. The increased plaque caused by this is associated with a higher risk of Alzheimer’s disease, other forms of dementia, as well as a decline of cognitive and memory abilities. Try to limit foods high in saturated fats to two or three times a month. Foods high in saturated fats include:

   • Animal meats and animal products, such as beef, lamb, and pork unless organic and grass-fed
   • Butter, lard, and whole milk cheese
   • Processed meat products, such as sausage and bacon
4. 
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   Eat smaller amounts of tofu if you enjoy it. Although tofu is generally considered healthy, there have been studies that show large amounts of tofu have been associated with worsening of memory. However, the same study showed that high intake of tempeh, a Indonesian fermented soybean cake similar to tofu, was associated with improved memory in the same group of elderly people.

   • If you like tofu, eat it in smaller doses to avoid problems with memory issues.
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Method 4

Method 4 of 4:

When to Seek Medical Care

1. 1
   Talk to your doctor if memory loss interferes with your daily life. While it’s possible to improve your memory with diet, your results can vary. See your doctor if you’re having memory issues that are making it hard for you keep up with your responsibilities or live your life. They can find out what’s causing your memory problems and help you create a treatment plan to address your symptoms.

   • Your doctor may need to do some diagnostic tests to find out what’s causing your memory loss.
2. 2
   Treat underlying medical conditions that may cause memory loss. Some health issues can lead to memory loss if they’re not properly managed. Fortunately, you may be able to protect your memory by treating your condition. Talk to your doctor to learn about your options. The following conditions can contribute to memory loss:

   • Diabetes
   • Heart disease
   • High blood pressure
   • High cholesterol
   • Hormone imbalances
3. 3
   Visit a therapist if you may be depressed. In some cases, memory issues can be a symptom of depression. Usually, treating the depression also helps improve your memory. If you think you may have depression, talk to your doctor or a therapist to get a diagnosis and learn about your treatment options. Consider if you have the following symptoms:

   • Feeling sad, anxious, or empty
   • Feeling guilty, worthless, or helpless
   • Feeling hopeless or pessimistic
   • Being irritable
   • Being restless
   • Fatigue
   • Moving and talking slowly
   • Lack of interest in things you usually enjoy
   • Difficulty remembering or concentrating
   • Insomnia or oversleeping
   • Appetite or weight changes
   • Unexplained physical symptoms
   • Thoughts of self harm
4. 4
   Ask your doctor if memory loss is a side effect of your medication. Some medications can cause memory loss as a side effect. If you’re on any medications, talk to your doctor to find out if it may cause memory loss. Additionally, check with your doctor or pharmacist before taking any new medications.

   • Antidepressants, sleep aids, and over-the-counter cold and flu medications typically have memory loss as a side effect. However, other medications can cause it, as well.
   • Don’t stop taking your medication without your doctor’s approval. It may worsen your condition.
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