10 Ways to Improve Memory

Engage in Regular Physical Exercise

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One of the main causes of memory loss and memory lapses in adults is a lack of cerebral blood flow. Your brain needs a healthy flow of blood to perform at its peak, and aerobic exercise is a great way to improve the circulation to your brain. There has been plenty of research to indicate that adults who regularly engage in physical activity have a lower chance of being diagnosed with serious cognitive diseases like dementia, as we read in the following Johns Hopkins Bloomberg School of Public Health study quote, “The researchers found dementia risk decreased with higher amounts of physical activity. Dementia risks were 60% lower in participants in the 35 to 69.9 minutes of physical activity/week category; 63% lower in the 70 to 139.9 minutes/week category; and 69% lower in the 140 and over minutes/week category.” Regular exercise can also help boost serotonin naturally, which is essential for overall brain health and mood. In addition to exercise, bedtime habits that increase dementia risk should be carefully considered, as poor sleep and certain nighttime habits can also negatively affect cognitive function.

Adopt Mnemonic Devices

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Mnemonic devices are abbreviations of multiple words or pieces of information that spell out a shorter, easier-to-remember word. The abbreviations, rhymes, and the visualization of the shorter word can make memory recall faster and more reliable. An example of a mnemonic device could be the word “HOME,” in which each letter is representative of the first name of one of the Great Lakes: Huron, Ontario, Michigan, and Erie.

Challenge Your Brain with Mental Exercises

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Another way to improve memory is to engage in regular mental exercise. This could be something as simple as doing a crossword puzzle every day or learning an instrument. The mental stimulation that these activities provide can help maintain brain cell health and encourage communication between different parts of the brain.

Incorporate Brain-Boosting Foods into Your Diet

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If you have wondered how to improve your memory through the foods you eat, you are in luck. Studies have shown that foods rich in flavonoids can help improve cognitive function and working memory. So look to flavonoid-rich foods like strawberries, blueberries, peppers, and apples as delicious and nutritious ways to improve memory. These are all foods for brain health that can positively impact your cognitive function and keep your mind sharp and focused.

According to Jennifer Johnson, Registered Clinical Dietitian, Maternal and Child Program, General Surgery

Flavonoid-rich foods such as strawberries, blueberries, and peppers have been shown to significantly support cognitive function and memory. Regular consumption of these brain-boosting foods can help maintain mental sharpness and improve focus.

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Learn New Skills

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Your brain needs to be challenged, stimulated, and exercised in unique ways to stay sharp. Doing so helps open up and maintain mental pathways that you may not be using daily. That’s why learning new skills can help you improve and maintain your memory. Try learning a new language or picking up a new instrument.

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Ensure Adequate Sleep

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When you sleep, your short-term memories are consolidated so that they become lasting, long-term memories. When you don’t get adequate sleep, your brain has less time for this crucial process to improve brain health. That’s why one of the most important ways to improve memory is to simply make sure that you are getting 7-9 hours of quality sleep every night.

Practice Mindfulness and Meditation

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Gray matter in the brain is composed of synapses, neurons, and cells, and needs to be protected and maintained so that your brain can function the way it should. Studies have shown that meditation can help increase gray matter in the brain stem and may help with memory retention. An added bonus to meditation is that it can also help reduce stress, which can be an enemy of memory. Meditation can also be a means of improving long-term memory and helping to prevent brain fog, keeping your mind clear and sharp.

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Maintain Social Connections

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Social interactions in mid and late life have been proven to be very important for the maintenance of cognitive function, including working memory. Social links help reduce the risk of dementia. There have even been high-quality clinical studies that confirm that maintaining a robust social life well into old age can help reduce your risk of developing dementia and other cognitive impairments.

Limit Added Sugar Intake

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A diet high in sugar can reduce brain volume. Needless to say, this is counterintuitive if you are focused on how to increase memory. That’s why another great way to improve and maintain your memory is simply to reduce the amount of sugar you consume. This could mean cutting out sugary sodas and juices or simply not adding additional sugar to your meals and beverages. And there is even proof that excessively sugary drinks can actually shrink your brain as we read in the following National Institutes of Health study quote,

A previous study of data from the Framingham Heart Study found that respondents with the highest intake of sugared beverages had lower total brain volume and poorer performance on episodic memory than those with the lowest intake.

Avoid Using GPS Excessively

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The GPS guidance we use on our phones has made life convenient for commuters and travelers. However, relying solely on our devices for directions can diminish the spatial relationships we have with our environment and hinder our memories in that way. When you are traveling somewhere that you are familiar with, try foregoing your GPS and relying solely on your memory, being sure to make note of any new landmarks or familiar mile markers to strengthen your visual memory.