Five Ways to Boost Memory
As we age, many of us worry about memory loss. While some cognitive changes are natural, memory loss isn’t inevitable. However, just like it takes effort to maintain the physical body, it requires attention to maintain the brain. Consistency is key. “Engage in both mental and physical activities regularly,” advises geriatric psychiatrist Helen Lavretsky, MD, MS, UCLA Semel Institute for Neuroscience and Human Behavior. “Include a variety of activities that require new learning. Doing some of these with friends adds the benefit of social support and reduces loneliness.”
Embrace Variety
Novel experiences encourage neuroplasticity—the brain’s ability to reorganize and form new connections. Variety is particularly beneficial because it stimulates different areas of the brain. For example, chess focuses on strategic planning and problem-solving, a computer program stresses visual comprehension, keyboard dexterity, and recall, a new language leans on verbal and written skills, and a lot of exercise activities are multipurpose too—requiring thinking as well as motor control and physical balance.
Good for the Heart, Good for the Brain
Large-scale studies have long shown a strong connection between cardiovascular health and brain function. Aerobic exercise increases the heart rate, which stimulates blood flow, delivering vital nutrients to the body and the brain. Activities like brisk walking, swimming, or pickleball can improve heart health and cognitive function. Aerobic exercise also lowers the risk of heart disease and diabetes, which impact brain health. Aim for at least 30 minutes a day, five times a week. “The best activities are the ones you enjoy,” says Dr. Lavretsky “A sense of joy and excitement can increase your dopamine and endorphins, improving your motivation.”
Social Engagement
A study published in The American Journal of Geriatric Psychiatry found that older adults with strong social connections have a lower risk of depression, anxiety, and cognitive decline. That’s because socialization stimulates mental engagement, which can help slow memory loss and cognitive aging. Engaging in conversations, spending time doing chores with others, playing games with loved ones, and volunteering can help you stay sharp, feel connected to others, and reduce feelings of isolation.
Nourish Your Brain
Nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats support brain health. For example, studies have shown that omega-3 fatty acids in fish and the antioxidants in berries help protect against cognitive decline. The popular Mediterranean diet continues to get high marks for maintaining overall health because it includes the aforementioned whole foods, multicolored fruits and vegetables, and lean proteins— which support heart and brain health and can help boost mood, too.
Since the brain is around 75% water, even mild dehydration can interfere with its function. Dehydration can cause lack of focus, difficulty concentrating, fatigue and headaches. While some hydration is derived from foods (e.g., watermelon, cucumbers, apples), drinking plenty of water throughout the day is still essential.
Sleep and Stress Management
Good-quality sleep is essential for memory. During sleep, the brain processes and stores new information, making it easier to recall later. Prioritize sleep by getting seven to eight hours a night. Creating a calming bedtime routine, reducing screen time before bed, and keeping the room cool and dark helps ensure a comfortable environment that can help improve sleep quality.
Stress, particularly chronic stress, can affect memory and cognitive health. Practicing relaxation techniques, such as meditation, deep breathing, or mindfulness, can help manage stress levels and protect your brain from its negative effects.
As we age, the brain changes just like everything else in the body. For example, it can sometimes be difficult to find the right word, to remember a name, or recall where you placed the car keys. These can be annoying, but they are usually brief and there are strategies that can help you (see What You Can Do).
To what extent you can actually influence your cognitive future, researchers don’t precisely know yet. But healthy living can help protect your mind and memory. It’s never too late to adopt a healthy lifestyle and reap the benefits of doing so.
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