Seven Tricks to boost your memory

“Has anyone seen where I’ve left my car keys?”

Don’t worry, it’s not a sign of dementia, these small bits of memory loss are common to everyone.

But did you know that you can improve your memory, and it can be a lot of fun too? We have seven practical tips to boost your brainpower and keep your memory sharp.

Understanding how memory works

Before we explore memory-boosting tips, let’s quickly understand how memory operates.

Our memory can be divided into three types:

• Short-term memory – This holds information for just a few seconds, like remembering a phone number long enough to write it down.
• Working memory – This lets you hold and manipulate information, such as recalling directions while you’re on the way somewhere or summing up prices in your head.
• Long-term memory – This is where information is stored for long periods, from your childhood memories to things you’ve memorised through repetition.

By practicing and reinforcing information, we can help short-term memories make their way into long-term storage. So how do we make that process more efficient? Let’s find out.

1. Get enough sleep

A good night’s sleep is crucial for your overall health and memory. Sleep helps your body repair itself, regulate hormones, reduce stress, and even control weight. But when it comes to memory, sleep plays a special role in consolidating new information.

Research shows that memory consolidation happens during light sleep in the hours before waking. REM sleep, when we dream, is also vital as it helps integrate new memories with long-term ones.

Tips for better sleep:

• Stick to a sleep schedule to feel more energetic during the day.
• Use dim lighting in the evening and avoid caffeine or heavy meals close to bedtime.
• Make your bedroom a sanctuary; quiet, dark, and cool.
• Skip the screens before bed – no phones, tablets, or TVs.

If you’re over 65 and struggling with sleep apnoea, addressing it may also help improve your memory.

2. Fuel your brain with a healthy diet

Food isn’t just fuel for your body – it’s nourishment for your brain too. Many delicious foods are packed with nutrients that support memory and cognition.

• Berries are rich in antioxidants that protect your brain from damage.
• Grapes contain resveratrol, which can enhance memory.
• Avocados and their healthy fats improve cholesterol, benefiting brain health.
• Leafy greens like spinach and kale may reduce cognitive decline.
• Oily fish like salmon and sardines, as well as red meat in moderation, provide brain-protective nutrients.

A balanced, minimally processed diet filled with colourful fruits, veggies, lean proteins, and healthy fats is key to keeping your brain sharp.

3. Stay physically fit

Want to supercharge your memory? Get moving! Exercise isn’t just good for your heart and muscles; it’s also fantastic for your brain. Cardiovascular exercise improves blood flow, delivering oxygen and nutrients to your brain while stimulating processes like memory retention.

Regular exercise has even been shown to boost molecular factors like brain-derived neurotrophic factor (BDNF), which helps create new connections in the brain, making it easier to learn and store information.

Try to work out for 30 minutes a day, whether it’s walking, dancing, swimming, or yoga. You’ll feel the physical benefits quickly, and your brain will thank you in the long run.

4. Exercise your brain

Your brain thrives on challenges. Learning something new builds new neural connections, keeping your mind flexible and sharp.

Here are some engaging ways to work out your brain:

Learn to play an instrument

It’s never too late to pick up a musical instrument. Research shows that musicians often have better short-term memory, and even beginners can benefit from learning rhythm patterns. Plus, music lessons may slow memory-related brain degeneration.

Try a new language

Learning a second language exercises both sides of your brain, improving memory and problem-solving skills. You don’t have to be fluent to see benefits; just the act of studying a language strengthens cognitive functions.

Read more books

Reading engages your concentration and focus, which helps improve memory. It also expands your vocabulary and enhances comprehension skills. Plus, reading before bed can help you unwind for a better night’s sleep.

Play games

Whether it’s chess, puzzles, or video games, playing strategy-based games stimulates the hippocampus – the part of the brain responsible for memory. Social games can boost your mood too, which is linked to better recall.

5. Practise meditation and mindfulness

Meditation isn’t just for stress relief, it’s also great for your memory. Mindfulness exercises can help you stay present, improve your focus, and reduce anxiety – all factors that contribute to better memory retention. Start with a few minutes of daily meditation or try breathing exercises to calm your mind and improve concentration.

6. Stay social

Spending time with friends and family isn’t just enjoyable – it’s good for your brain. Social interactions stimulate your mind, spark conversations that jog your memory, and help combat feelings of loneliness or depression, which can negatively impact memory.

Participating in group activities, volunteering, or joining clubs can also keep you physically active and mentally engaged.

7. Get organised

Ever feel like your brain is running on overload? That’s cognitive overload, and it’s a big barrier to memory retention. The solution? Get organised.

Decluttering your space and creating a system for everyday items (like always keeping your car keys in the same spot) reduces mental strain. Tools like calendars, sticky notes, and reminders can also help you stay on top of appointments and tasks.

By reducing distractions and organising your life, you’ll free up mental energy for the things that matter most.