How to improve your memory and cognitive abilities naturally?
Every day, the brain is put to the test. Indeed, you ask it to assimilate, store, sort, or retrieve a large amount of information. But sometimes, memory can fail us (we've all been there).
The frenetic pace of our lifestyle (work, public transport, excessive screen time, stress and anxiety…) impacts cognitive abilities. Fortunately, several methods exist to help you naturally cope with all these challenges you may face.
In this article, Phytocea presents everything you need to know about these simple yet effective methods to strengthen your mind, preserve your cognitive functions and improve your memory: diet and food supplements, gentle relaxation methods, but also physical activity and sleep, we review everything!
What are cognitive abilities and memory?
Cognitive abilities are defined as the set of natural processes that allow us to perceive, understand, reason, remember, and solve problems.
Cognitive abilities include:
- attention,
- the ability to concentrate,
- perception and reflection,
- reasoning and decision-making.
Another element that is also part of cognitive functions is memory. This allows us to retrieve, assimilate, and store information, or to recall it when needed.
In everyday life, it is essential. Memory is constantly used, even for the most basic things, such as remembering a subway line, a phone number, someone's name, or one's own address...
The different types of memory
There are three main types of memory, each with its own functions:
- Short-term memory : this refers to the ability to retain information for a very short period (ranging from a few seconds to a few minutes at most). A very good example is a phone number, which must be kept in mind for a few moments, just long enough to dial it (this is also called working memory, or immediate memory).
- Long-term memory : this refers to information that needs to be retained over much longer periods of time, ranging from a few hours to several years. It is further divided into other sub-components of memory, such as procedural memory (automatic actions), semantic memory (general knowledge), and episodic memory (personal memories).
- Perceptual memory : this refers to memory directly linked to the senses, such as smells or tastes. The famous “Proustian madeleine”.
Why do we talk about cognitive disorders or memory loss?
In France, diagnosed cognitive disorders affect approximately 1.2 million people. They are characterized by a decline in abilities in one or more areas related to cognition, particularly memory (but at a fairly advanced stage).
Confirmed cognitive impairments, primarily in seniors, most often stem from brain damage with serious aftereffects, such as a stroke or traumatic brain injury. They can also be caused by an illness, such as Alzheimer's disease.
While not considered cognitive or neurocognitive disorders, everyday memory problems affect a total of 6 million people in France. From time to time, these individuals experience some difficulty memorizing or accurately recalling a fact or event.
These less serious memory problems are exacerbated by certain external factors, such as:
- significant fatigue
- stress, anxiety,
- depression,
- poor diet
Factors influencing cognitive abilities
Many factors influence an individual's cognitive abilities. Biological factors , such as age or genetics, are one of them. It is also traditionally accepted that the older a person gets, the more their cognitive functions and memory decline (although this can certainly be improved).
Another factor to consider is the environment . Stress, sleep, diet, and physical exercise all have a significant impact on cognitive abilities. A person who is very (not to say excessively) stressed, suffering from chronic anxiety, will have much more difficulty thinking clearly and remembering essential information.
Finally, psychological factors , such as motivation, desire, emotions, and your overall mental state, can also lead to a decline in cognitive abilities. In the short term, you may feel distracted or forgetful. In the long term, this can become more detrimental.
Natural methods to improve memory and cognitive abilities
Fortunately, it is possible to strengthen cognitive functions and memory in a completely natural way. Several simple steps can be taken to achieve this.
A brief overview.
Food and dietary supplements
Nutrition plays an absolutely essential role in overall cognitive function, and therefore, in memory. Certain foods are particularly rich in nutrients and vitamins. They help strengthen these natural functions. Examples include:
- Omega-3s : These are fatty acids found in oily fish, such as salmon, mackerel, and sardines. Omega-3s help form and maintain cell membranes and protect synapses (the networks through which neurons communicate with each other).
- Antioxidants , such as berries or green vegetables like spinach and broccoli, are relatively rich in antioxidants. They help slow down the aging of neurons and therefore also contribute to slowing the aging of memory and cognitive functions!
- Vitamin E and essential fatty acids : these types of vitamins and minerals are found mainly in oilseeds and nuts. Walnuts, flax seeds, hazelnuts… They are essential for proper cognitive function.
- Vitamin B12 : Vitamin B12 is absolutely essential for the human body and its cognitive functions. It is found mainly in green vegetables, fruits, but also in legumes and dairy products.
While diet plays a vital role, some people follow diets that exclude certain important foods. Vegan diets, for example, come to mind. Therefore, it's important to address some of these deficiencies with dietary supplements.
Ginkgo Biloba, Rhodiola or even omega-3 supplements, there are many alternatives available! At Phytocea , we invite you to discover Re.Mind, a food supplement presented in a box of 90 capsules, to be consumed within one month (at a maximum of 2 or 3 capsules per day).
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This product was developed using a synergistic formula designed to support memory and cognitive function. It contains natural ingredients, such as:
- Bacopa Monniera (an adaptogenic plant known for its calming effects)
- Ginkgo biloba,
- magnesium,
- vitamins (B1, B6, B9 and B12) as well as alpha-lipoic acid and phosphatidylserine, to support neurons.
Relaxation, meditation and yoga
To strengthen cognitive functions and improve memory, naturally, it is essential not to neglect the aspect of relaxation and rest for the body and mind .
Taking up meditation or yoga can help. Working on yourself and your breathing helps reduce stress and anxiety, which are two key factors in the development of cognitive or memory problems.
However, these are not the only two gentle relaxation practices that exist. Sophrology or the study of natural products and their benefits (such as essential oils) can also have a significant impact.
Ultimately, it all remains very personal, and while the benefits of these practices are proven, you may not find them suitable for you. We therefore recommend experimenting to see what works best for you, and then applying it more often!
Engage in physical activity and don't neglect sleep.
The final natural levers to activate to strengthen your cognitive functions and memory: physical activity and sleep ! Indeed, doing sports regularly improves blood circulation.
Moving helps reduce stress and promotes the production of neurotrophins , a protein that protects neurons in the nervous system, which are the first to be targeted in the face of declining cognitive abilities .
While all types of sport are beneficial, some (especially outdoor sports) allow you to combine the advantages of physical activity with being outdoors. You get fresh air, enjoy natural light, and connect with nature…
Fast walking, running, trail running, cycling, and Nordic skiing are some of the best examples! Swimming and weight training are other activities that can have a positive impact.
When it comes to sleep, absolutely all studies show that getting enough sleep is a key factor in good health. When you sleep, your brain processes and stores all the information acquired during your day.
It is recommended to sleep at least 4 hours per night (but no more than 10 hours). It is generally accepted that 7 to 8 hours of sleep is sufficiently restorative and helps preserve cognitive function.
Other strategies to stimulate the brain and maintain cognitive functions
Other methods exist to stimulate the mind and cognitive functions. These methods involve reflective work. Because yes, if the brain doesn't work, it won't be stimulated and cannot be strengthened!
Doing mental exercises
There are many different memory exercises. These are activities you can easily practice every day. For example:
- upon reading,
- to puzzles,
- to crossword puzzles and sudoku, which require thinking to solve a problem.
Other people develop or use memorization techniques to ensure they don't forget anything. The method of associating information with places or acronyms works quite well. These are the most commonly used, although they require considerable practice to master.
Continuous learning, open to all!
By continuing to learn new things, you stimulate your brain, because you're feeding it fresh information that you consider useful and important. You promote neural activity and the creation of new connections in the synapses: learning a new language, developing new skills… You can do all of this throughout your life.
Besides formal learning, simply stimulating the brain through artistic activities can significantly enhance cognitive abilities. Learning to play a musical instrument, participating in painting or pottery workshops or classes—these are some of the most effective ways to keep your brain active, regardless of age.
Social connection, to stimulate the mind and reduce stress
Several studies have shown that maintaining social connections helps keep you mentally active. This is also known as social cognition . You exchange ideas, discuss things, interpret the emotions of others, and demonstrate empathy.
It's also a great way to relieve stress and better manage your emotions. Talking, sharing, and discussing allows you to unload a mental burden and therefore feel better mentally (which implies better sleep, better nutrition, and improved overall health... This is also referred to as the homeostatic cycle).
Improving your memory and cognitive abilities, naturally, in short
Improving your memory and cognitive abilities naturally is within everyone's reach. You just need to know what works to be able to quickly implement it. But adopting a healthy and balanced diet, exercising, and learning to rest and relax properly: everyone can do it!
At Phytocea, we advocate for a healthy lifestyle . That's why we've developed a range of healthy and natural products, such as dietary supplements, that help improve sleep, mood, and, most importantly, memory and cognitive function. Re.Mind dietary supplements are a perfect example.
By combining the benefits of these products specifically developed for our audience concerned with optimizing their well-being, with the options and strategies presented above, you protect your neurons, strengthen your memory and slow down the cognitive decline which, according to some studies, tends to start from the age of 45.
To learn more
https://www.mobilitemutuelle.fr/lutter-contre-les-problemes-de-memoire/
https://www.sante-sur-le-net.com/bien-dormir-pour-preserver-ses-capacites-cognitives/
https://alzheimer-recherche.org/10281/conseils-entretenir-memoire/
