How to improve your memory: 8

techniques to try
Medically reviewed by Timothy J. Legg, Ph.D., CRNP — Written by Jon
Johnson on August 15, 2019

Train your brain Exercise Meditate Sleep Sugar Calories

Caffeine Chocolate Risk factors Summary

Most people have occasional lapses in memory, such as

forgetting a new acquaintance’s name or misplacing the
car keys.

Most of the time, this is simply a sign that a person is a bit too busy or is
preoccupied. On the other hand, having a consistently poor memory can
be problematic for someone.

Many factors play a role in memory loss, including genetics, age, and
medical conditions that affect the brain. There are also some manageable
risk factors for memory loss, such as diet and lifestyle.

While not all memory loss is preventable, people may be able to take
measures to protect the brain against cognitive decline as they age.

In this article, learn about eight techniques to try to help improve your
memory.
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1. Do brain training

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 There are many brain training activities online that may help improve a person’s memory.

In a similar way to muscles, the brain needs regular use to stay healthy.
Mental workouts are just as essential to gray matter as other factors, and
challenging the mind can help it grow and expand, which may improve
memory.

A large trial from the journal PLoS One found that people who did just 15
minutes of brain training activities at least 5 days a week had
improvements in brain function.

The participants’ working memory, short term memory, and problem

solving skills all significantly improved when researchers compared them
to a control group doing crossword puzzles.

The researchers used brain training activities from the website Lumosity.
The challenges work on a person’s ability to recall details and quickly
memorize patterns.

2. Exercise
Physical exercise has a direct impact on brain health. As the author of
research in the Journal of Exercise Rehabilitation notes, regular exercise
reduces the risk of cognitive decline with age and protects the brain
against degeneration.

The results of a 2017 study suggest that aerobic exercise can improve
memory function in people with early Alzheimer’s disease. The control
group did nonaerobic stretching and toning.

Aerobic exercise increases a person’s heart rate and can include any of
these activities:

brisk walking
running

hiking

swimming
dancing

cross-country skiing
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 3. Meditate

Research suggests that meditation may cause long term changes in the brain that
improve memory.

Mindfulness meditation may help improve memory. The authors of a 2018

research paper note that many studies show meditation improves brain
function, reduces markers of brain degeneration, and improves both
working memory and long term memory.

The researchers observed the brains of people who regularly practiced

meditation and those who did not.

Their results indicated that making a habit of meditating may cause long
term changes in the brain, including increasing brain plasticity, which
helps keep it healthy.

Learn about a variety of different meditation types and how to do them in

this article.

4. Get enough sleep

Sleep is vital for overall brain health. Disrupting the body’s natural sleep
cycle can lead to cognitive impairments, as this interrupts the processes
the brain uses to create memories.

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Getting a full night’s rest, typically about 7–9 hours a night for an adult,
helps the brain create and store long term memories.
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5. Reduce sugar intake

Sugary foods can taste delicious and feel rewarding at first, but they may
play a role in memory loss. Research from 2017 in animal models noted
that a diet high in sugary drinks has a link to Alzheimer’s disease.

The researchers also found that drinking too many sugary drinks,
including fruit juice, may have a connection a lower total brain volume,
which is an early sign of Alzheimer’s disease.

Avoiding extra sugar may help combat this risk. While naturally sweet
foods, such as fruits, are a good addition to a healthful diet, people can
avoid drinks sweetened with sugar and foods with added, processed
sugars.

6. Avoid high calorie diets

Along with cutting out sources of excess sugar, reducing overall caloric
intake may also help protect the brain.

Researchers note that high calorie diets can impair memory and lead to
obesity. The effects on memory may be due to how high calorie diets lead
to inflammation in particular parts of the brain.

While most research in this area has been with animals, a study from
2009 looked at whether restricting calories in humans could improve
memory.

Female participants with an average age of 60.5 years reduced their

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calorie intake by 30%. The researchers found that they had a significant
improvement in verbal memory scores and that the benefit was most
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significant in those who stuck to the diet best.
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7. Increase caffeine intake

Caffeine from sources such as coffee or green tea may be helpful for the
memory.

The authors of a 2014 study found that consuming caffeine after a

memory test boosted how well participants’ brain stored memories long
term.

People who took 200 milligrams of caffeine scored better on recall tests
after 24 hours than people who did not take caffeine.

Caffeine may also boost memory in the short term. A study in Frontiers in
Psychology found that young adults who took caffeine in the morning had
improved short term memory.

This insight might be useful for individuals who have to take tests or recall
information during a time of day when they may otherwise be tired.

8. Eat dark chocolate

Eating dark chocolate sounds like an indulgence, but it may also improve
a person’s memory. The results of a 2011 study suggest that cocoa
flavonoids, which are the active compounds in chocolate, help boost brain
function.
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People who ate dark chocolate performed better on spatial memory tests
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than those who did not. The researchers noted that cocoa flavonoids
improved the blood
A D V E Rflow
T I S E M Eto
N T the brain.

 With that said, it is important not to add more sugar to the diet, and so
people should aim for at least 72% cacao content in dark chocolate and
avoid chocolate with added sugar.
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Risk factors for memory impairment

Exercising regularly may help keep the mind sharp.

Some people may be more prone to memory impairment than others due
to a range of risk factors.

There are risk factors a person has no control over, such as genetics.
Some people may be more predisposed to conditions, such as
Alzheimer’s, which greatly affect the brain and memory.

In other cases, a person may be able to reduce the risk of memory

impairment. Eating a diet high in refined sugar and fats and leading a
sedentary lifestyle may increase the risk of memory loss.

Eating a rounded, healthful diet and exercising regularly may contribute to

keeping the mind sharp and reduce memory loss.
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ACCEPT Summary More information

Many techniquesA Dfor

V E R Timproving
ISEMENT memory can be beneficial for a person’s 

overall health and well-being. For example, practicing mindfulness

 meditation may not only make a person less forgetful but can also reduce
stress.

Even adding one or two memory boosting practices to a person’s daily

routine may help them keep their brain healthy and protect it from
memory loss.

ADVERTISEMENT

Try a top-rated app for meditation and sleep

Experience 100+ guided meditations with Calm’s award-winning
meditation app. Designed for all experience levels, and available when
you need it most in your day. Start your free trial today.

START FREE TRIAL

Last medically reviewed on August 15, 2019

Alzheimer's / Dementia Neurology / Neuroscience Psychology / Psychiatry

Seniors / Aging

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