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- Overview
- 1. Eat less added sugar
- 2. Try a fish oil supplement
- 3. Make time for meditation
- 4. Maintain a moderate weight
- 5. Get enough sleep
- 6. Practice mindfulness
- 7. Drink alcohol in moderation
- 8. Train your brain
- 9. Limit refined carbs
You may be able to strengthen your memory with diet, exercise, and certain practices including meditation.
Everyone has moments of forgetfulness from time to time, especially when life gets busy.
While this can be a completely normal occurrence, having a poor memory can be frustrating.
Genetics play a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.
Eating too much added sugar has been linked to many health issues and chronic diseases, including cognitive decline.
Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory (1, 2).
For example, one study of more than 4,000 people found that those with a higher intake of sugary beverages like soda had lower total brain volumes and poorer memories on average compared with people who consumed less sugar (2).
Cutting back on sugar not only helps your memory but also improves your overall health.
Summary Research has shown that people who regularly
consume lots of added sugar may have poorer memory and lower brain volume
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline (3, 4).
Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
A 2015 review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory (6).
Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (7).
Summary Fish and fish oil supplements are rich in the
The practice of meditation may positively affect your health in many ways.
It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory (8).
In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (9).
As you age, gray matter declines, which negatively impacts memory and cognition (10).
Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to older adults (11).
For example, one study showed that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation (12).
Maintaining a moderate body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.
Several studies have established obesity as a risk factor for cognitive decline.
Having obesity can actually cause changes to memory-associated genes in the brain, negatively affecting memory (13).
Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain (14).
A study of 50 people between ages 18 and 35 years found that a higher body mass index was associated with significantly worse performance on memory tests (15).
Obesity is also associated with a higher risk of developing Alzheimer’s disease, a progressive disease that destroys memory and cognitive function (16).
Lack of proper sleep has been associated with poor memory for quite some time.
Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
Research shows that if you’re sleep deprived, you could be negatively impacting your memory.
For example, one study looked at the effects of sleep in 40 children between ages 10 and 14 years.
One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.
The group that slept between training and testing performed 20% better on the memory tests (17).
Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.
Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.
Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.
One study of 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared with students who did not receive mindfulness training (19).
Mindfulness has also been linked with a lower risk of age-related cognitive decline and an overall improvement in psychological well-being (20).
Incorporate mindfulness techniques into your daily routine by paying more attention to your present situation, concentrating on your breathing, and gently resetting your attention when your mind wanders.
Consuming too many alcoholic beverages can be detrimental to your health in many ways and can negatively impact your memory.
Binge drinking is a pattern of drinking that raises your blood alcohol levels to 0.08 grams per ml or above. Studies have shown it alters the brain and results in memory deficits.
A study of 155 college freshmen found that students who consumed six or more drinks within a short period of time, either weekly or monthly, had difficulties in immediate and delayed memory-recall tests compared with students who never binge drank (21).
Alcohol exhibits neurotoxic effects on the brain. Repeated episodes of binge drinking can damage the hippocampus, a part of the brain that plays a vital role in memory (22).
While having a drink or two now and then is likely OK, avoiding excessive alcohol intake is a smart way to protect your memory.
Summary Alcohol has neurotoxic effects on the brain,
Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.
Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory.
A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for 8 hours over a 4-week period improved performance in memory tests (23).
Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least 5 days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control group (24).
Plus, brain-training games have been shown to help reduce the risk of dementia in older adults (25).
Summary Games that challenge your brain may help you
Consuming large amounts of refined carbohydrates like cakes, cereal, cookies, white rice, and white bread may be damaging to your memory.
These foods have a high glycemic index, meaning the body digests these carbohydrates quickly, leading to a spike in blood sugar levels (26).
Studies have shown that the Western diet, which is high in refined carbohydrates, is associated with dementia, cognitive decline, and reduced cognitive function (27).
One study involving 317 healthy Korean children found that those who consumed more processed carbs like white rice, noodles, and fast food had reduced cognitive capacity, including poorer short-term and working memory (28).
Another study demonstrated that adults who consumed ready-to-eat breakfast cereal daily had poorer cognitive function than those who consumed cereal less frequently (29).
Summary Like added sugar, refined carbohydrates lead
- Jillian Kubala, MS, RD
- Have fun with a jigsaw puzzle. Whether you’re putting together a 1,000-piece image of the Eiffel Tower or joining 100 pieces to make Mickey Mouse, working on a jigsaw puzzle is an excellent way to strengthen your brain.
- Try your hand at cards. When’s the last time you played a game of cards? Researchers who conducted a study in 2015 on mentally stimulating activities for adults, say a quick card game can lead to greater brain volume in several regions of the brain.
- Build your vocabulary. A rich vocabulary has a way of making you sound smart. But did you know you can also turn a quick vocab lesson into a stimulating brain game?
- Dance your heart out. The Centers for Disease Prevention and Control notes that learning new dance moves can increase your brain’s processing speed and memory.
- Learn something new. Memory strength is just like muscular strength. The more you use it, the stronger it gets. But you can’t lift the same size weight every day and expect to get stronger.
- Repeat and retrieve. Any time you learn a new piece of information, you’re more likely to mentally record that information if it’s repeated. Repetition reinforces the connections we create between neurons.
- Try acronyms, abbreviations, and mnemonics. Mnemonic devices can be in the form of acronyms, abbreviations, songs, or rhymes. Mnemonics have been tested since the 1960s as an effective strategy for students.
- “Group” or “chunk” information. Grouping or chunking refers to the process of dividing newly learned information into chunks to produce fewer, larger chunks of information.
Jun 21, 2023 · Written by Deane Alban. Improve your memory with these simple, but powerful, tips and techniques. Based on the latest science, our in-depth guide is the way to build a better memory. Whether you want to be a better student, maintain your competitive edge at work, or stay mentally sharp as you age, you could benefit from having a better memory.
Jan 4, 2024 · How to Improve Memory: Science-Backed Strategies and Tips | Coursera. Written by Coursera Staff • Updated on Jan 4, 2024. Discover practical tips and techniques to enhance your memory and retain information more effectively. From study techniques to lifestyle changes, we've got you covered.
Jan 28, 2021 · Tai chi. Sleeping. Summary. Brain exercises may help boost and maintain brain function. Memory games, learning new skills, crosswords, and even video games may help. Although the brain gets...
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related to: improve memory programaarp.org has been visited by 1M+ users in the past month
Discover Tips & Tools To Help Support Optimal Brain Health From AARP®. Learn Early Warning Signs, Prevention Tips & Treatments For Common Brain Diseases.
Play Over 60 Cognitive Games. Start Training Your Brain Now, Free Signup. Improve Memory, Increase Focus, & Feel Sharper with Lumosity. Try Today!
Our Researchers Recommend To Try These 5 Brain Supplements. We Went Through Dozens Of Products To Help You Avoid Disreputable And Untrustworthy Brands
