Crying over spilled milk because you forgot to turn off the stove again? Or did you fail to recognize someone who just waved at you? Well, unless it is a serious or chronic brain-related issue, you should know that we all have our moments of forgetfulness. Nevertheless, you can take some everyday measures to improve memory.

Food and lifestyle can play key roles in improving brain and cognitive function. And so, leading celebrity nutritionist Anjali Mukherjee recently took to her Instagram account to share 9 tips to help you combat memory problems.

“It is important to not panic or get upset when you can’t remember something,” asserts Anjali Mukherjee. Fretting over the issue wouldn’t help. Instead, taking action would. If your condition is not too severe, you only need to make small changes in your lifestyle to achieve significant improvements to your memory.

Here’s how to improve memory naturally at home

1. Vitamin B for brain

“Keep up your vitamin B intake, especially vitamin B12 and B9 which enhance the memory,” she says. Vitamin B12 is found mainly in animal products such as meat, milk and eggs. Those who follow vegetarian or vegan diets, fortified cereals and yeast extracts will be suitable sources of Vitamin B12. Good sources of Vitamin B9 – or folic acid – are green leafy vegetables, beans, eggs, and whole grains.

2. Polyphenols are great brain health boosters

Eat polyphenol-rich foods such jamun, green tea, pomegranate, blueberries, blackberries, and cocoa powder or dark chocolate. These help to boost brain health and improve memory, suggests the expert.

3. Basil seeds combat cognitive decline

Sabja or basil seeds are rich in Omega-3, fatty acids, and polyphenols. All these help to manage nerve inflammation which prevents cognitive decline.

4. Trust magnesium, the anti-stress mineral

Increase your dietary intake of magnesium, which is often described as an anti-stress mineral. It is vital for learning and memory. “Green leafy vegetables, nuts, whole grains, soybeans, milk and seafood are some magnesium-rich options,” adds Mukherjee.

5. Trick and treat your brain

Challenge your brain by solving riddles and puzzles, which are great mind exercises. Play chess and other board games to keep your brain active. Treat your brain with some well-deserved resting time. Maintaining an 8-hour-a-day sleeping pattern will help you keep your brain charged.

6. Healthy body, healthy mind

As the saying suggests, a healthy mind resides in a healthy body. Therefore, it becomes imperative that in addition to maintaining a nutritious diet, we must exercise steadily. “Regular exercise helps prevent mental decline,” adds the veteran nutritionist. Maybe you could also give the Ganesh Mudra for memory a try!

7. Make meditation your motto

“Practicing meditation helps protect you from age-related memory problems and keeps you alert and sharp, right up to the twilight years of your life,” says Mukherjee.

Now try these tips to improve memory and see the difference it brings! But if you suffer from a chronic memory decline problem or a brain-related condition, it’s best to consult your doctor for the right diagnosis and treatment.