How to Improve Memory and Concentration Naturally?

08/08/2025

Start getting enough exercise daily.

Engaging in physical activity on a daily basis boosts blood circulation throughout the body, including the brain. Improved blood flow to the brain helps in keeping the memory sharp and active. As per the Department of Health and Human Services, healthy adults should include 150 minutes of moderate aerobic activity, like brisk walking, or seventy five minutes of vigorous aerobic activity, such as jogging, in their schedule every week. Spreading this activity across the week is recommended. However, if you have a packed schedule, include 10 minutes of walking multiple times a day.

Be active mentally as well.

Being mentally active is as essential as being physically active to maintain your overall health. Participating in activities that sharpen your brain and enhance its functioning minimizes the chances of memory loss. In order to engage your brain, you can read, play games, do crossword puzzles, or learn a musical instrument.

If you are going through any undiagnosed mental health condition, consider seeing a doctor. Early diagnosis can assist in slowing down the progression of the disease, which improves your overall chances of recuperation.

Cut back on added sugar as much as possible.

A study conducted in 2021 found that a diet rich in saturated and added sugars may affect the function of the hippocampus. The hippocampus is a brain region associated with memory. Another study carried out on people aged between 50 and 64 found that even consuming a diet high in added sugar for 10 days severely interferes with memory recall.

Make room for meditation. 

If you don’t meditate, you are surely missing out on several benefits that come along with meditation. A wide range of studies have found that meditation elevates the grey matter in the brain. The grey matter in the brain starts plummeting as you age, negatively interfering with memory and cognition. Including meditation in your daily routine improves and maintains your overall health, short-term memory, and overall well-being. 

Aim for a healthy weight.

If you are overweight or obese, you are putting yourself at a risk of developing a wide range of health issues, such as memory loss, diabetes, heart disease, and hypertension. A study found that obesity tends to decrease memory function and faster memory decline. In addition to this, obesity also augments your chances of several mental health conditions, including Alzheimer’s. Alzheimer’s is seen as a progressive disease that declines and interferes with memory function. 

Look after your sleeping habits.   

Getting enough sleep is essential to keep your overall health in check. If you often compromise on your essential sleep, you are at a higher risk of developing a range of health conditions. Therefore, be sure to get 7 to 8 hours of sleep daily while aiming for a sustainable future. 

Sleep plays an essential role in memory consolidation. Memory consolidation stands out as a process wherein short-term memories are bolstered and then transformed into long-lasting memories.  

Sleep deprivation can lead to many challenges, including impaired memory and cognitive performance. It may also interfere with long-term memory and cognitive function. Improving sleep habits will improve your memory and overall health.

Take a step back from alcohol. 

Drinking alcohol in moderation is fine, but being addicted to it is concerning. Alcohol shows neurotoxic effects on the brain. Taking alcohol in large amounts daily can affect the hippocampus severely, an essential part of the brain that plays an imperative role in memory. You will be labelled a binge drinker if you are drinking more than 4 drinks (women) and 5 drinks (men) within 2 hours. 

A study conducted on college students unveiled that students who engaged in binge drinking performed academically worse than students who didn’t opt for binge drinking.

Your vitamin D levels tell a lot about your memory.

If your vitamin D levels are lower than optimal, your chances of facing decreased memory function are higher. A few studies found that vitamin D supplements may improve cognition, while other studies don’t endorse it. 

Before you start taking new vitamins or supplements, make sure to consult your doctor. You might be asked to undergo a few tests to scan the levels of certain vitamins and minerals in your body. You will be recommended supplements only when you have a deficiency of a certain vitamin or mineral. 

Include anti-inflammatory foods in your diet.

If you wish to bolster your memory, consider including anti-inflammatory foods in your diet. A 2024 study conducted on 84,000 adults found that people who opted for a diet rich in anti-inflammatory foods had a 31% reduced chance of developing dementia compared to people who chose a pro-inflammatory diet. Go for anti-inflammatory foods to improve focus and concentration.

Conclusion:

Forgetting things at times is common, but when your memory starts interfering with your daily life, it becomes a matter of concern. If you are concerned about your memory loss, it is important to see a doctor before it worsens further. The doctor will carry out essential tasks to determine the cause of your memory loss. After finding the cause of memory loss, the medic will develop a plan based on your requirements. Make sure you don’t start taking any supplements or medicines without consulting your doctor. Doing so can exacerbate memory loss and may induce other complications, too. Abiding by the aforementioned tips will definitely help you improve your memory. If these natural brain booster tips don’t help out, see a doctor.

FAQs 

Q1. What can I do to improve my memory and focus?

Incorporating the following tips into your routine will help you improve your memory and focus:

• Take a restful sleep of 7 to 8 hours daily

• Stay mentally and physically active

• Look after your dietary choices

• Spend quality time with your close friends and family

• Stay organized

Q2. What vitamin helps your memory and focus?

If you have a deficiency of vitamin D, B12, omega-3, or zinc, consider taking supplements. However, these should only be taken under the supervision of a healthcare provider. Replenishing the levels of certain vitamins you lack may help enhance your memory and thinking skills.

Q3. How does sleep affect memory and concentration?

If your sleep quality is poor, it may negatively impact your memory and concentration, hindering your ability to learn and retain information. Therefore, get adequate sleep daily to ensure optimal brain functioning, including concentration skills and memory consolidation. If you compromise on your daily essential sleep, it can influence your overall being and cognitive performance greatly. 

Q4. Does daily exercise really help improve memory and brain function?

Getting enough exercise facilitates blood flow throughout the body, including the brain. Having good circulation keeps the memory sharp and active, especially in aging individuals. Daily exercise helps in elevating neurogenesis and synaptic plasticity and stimulating neurotrophic factors.