Memory is a crucial skill that can be strengthened to improve your ability to remember things like names, to-do lists and facts. Discover practical tips and techniques that work to help you develop a powerful memory.
A good night's sleep promotes memory, and a diet rich in berries and fortified cereals contains folic acid, which research shows improves memory. Regular exercise also boosts brain function.
Exercises
There are plenty of brain-boosting activities to choose from, ranging from online games like jigsaw puzzles and crossword puzzles to tactile hobbies such as model building. However, it's important to find brain exercises that you enjoy so you'll stick with them.
You may have developed millions of neural pathways that help you recall information quickly, solve familiar problems, and execute habitual tasks automatically, but your memory needs to be challenged to stay sharp. Shaking things up by learning new skills and trying mental tasks that are out of your comfort zone is one way to do this.
For example, try drawing a map of your neighborhood from memory instead of using GPS. Or, listen to music with a metronome on at a slow speed and practice "covering the click." This exercise, along with creating and using memory palaces, creates intense brain fitness that helps reduce the risk of memory impairment. In addition, physical exercises that enhance coordination and balance can also improve cognitive function.
Foods
Brain-healthy nutrients are found in a variety of foods. Berries are antioxidant-rich and packed with memory-boosting compounds, such as anthocyanins, quercetin and resveratrol. Add them to a smoothie or enjoy as a healthy dessert. Leafy green vegetables like spinach, arugula and kale are rich in vitamin E, folate and memory-boosting vitamin K. They also help prevent cognitive decline. Broccoli is rich in a compound called glucosinolate, which reduces inflammation and may protect against dementia.
Complex carbohydrates – found in whole grains, brown rice, quinoa, buckwheat and oats – provide the body with a steady supply of glucose, a brain chemical necessary for memory function. Try adding these to your diet more often.
Fatty fish, such as salmon, trout, tuna and sardines, are rich in omega-3 fatty acids, which improve memory. Eat them two or three times a week. Eggs are high in B vitamins and the nutrient choline, which improves memory.
Supplements
Many over-the-counter supplements claim to improve memory, focus, and concentration. However, the FDA does not regulate these products or require manufacturers to provide proof that they work.
Brain supplements rely on a combination of natural ingredients to boost cognitive function. The best options are formulated by healthcare professionals and include ingredients that have been clinically tested for effectiveness and safety.
Choose a supplement with a money-back guarantee to protect your investment. Many brands offer multi-buy discounts and free shipping to reduce your total costs.
Look for a supplement with lion's mane mushroom extract, omega-3 fatty acids, citicoline, and L-tyrosine to improve memory and boost your mood. These nutrients help prevent brain fog, slow aging, and promote neuroplasticity. Look for a supplement that also contains vitamin D and B vitamins to promote memory, attention, and alertness. You should also check for a supplement that is gluten-free, non-habit-forming, and made from pullulan, a plant-based prebiotic that is easy to digest.
Games
The brain’s organic storage capacity compares favorably to today’s digital drives, but retrieving what’s in store can be a bit of a challenge. Fortunately, there are plenty of ways to sharpen memory. Try puzzles, games and apps that focus on strengthening the gray matter responsible for memory and other cognitive function.
For a quick brain workout, play some of the 200 free online brain games on this site. Each game trains a different set of mental attributes, and many train multiple skills at once. For example, if you need to improve your short-term memory and ability to remember names, a game like Memorize names and faces may help by asking you to make associations between new information and unrelated items.
You can also try some of the top-rated memory and brain training apps available for mobile devices. A great option is Lumosity, which features more than 50 brain-training games to strengthen memory, problem-solving and other key abilities.
