7 Ways to Help Your Memory
1. Get Moving Every Day
Moving regularly increases blood flow and helps the brain. Even light exercises like walking or biking can benefit memory. Experts suggest at least 150 minutes of moderate exercise, such as brisk walking, or 75 minutes of more intense activity, like running, each week.
Short periods of activity add up. Taking several 10-minute walks each day helps if time is tight. Staying active may protect against memory decline as people age or face conditions like mild cognitive problems, vascular dementia, or Alzheimer’s.
| Activity | Intensity | Minutes per Week |
|---|---|---|
| Brisk Walking | Moderate | 150 |
| Jogging | Vigorous | 75 |
| Biking, Dancing | Moderate | 150 |
2. Challenge Your Brain
Doing mental activities keeps the brain strong and supports memory. Solving puzzles, reading, playing memory games, or learning new skills can keep the mind sharp. Picking up a new hobby, musical instrument, or volunteering also helps working memory. Trying different activities can lower the risk of memory problems. Staying mentally engaged may slow down forgetfulness and delay long-term memory loss.
- Sudoku
- Crossword puzzles
- Learning a language
- Board or card games
3. Connect with Other People
Spending time with others helps reduce stress and anxiety, which can affect memory and brain health. Being with friends or loved ones encourages conversation and emotional support.
People who interact often are less likely to feel depressed or lonely, both of which may lead to memory lapses. Spending time with others may also help people coping with forgetfulness or early signs of dementia. Some ways to connect:
- Share meals with family.
- Join clubs or groups.
- Call or video chat with friends.
- Volunteer in the community.
4. Keep Things in Order
A tidy environment and good habits make it easier to keep track of items and remember tasks. Using notebooks, calendars, or phone reminders helps organize daily activities and important information. Update lists often and mark off completed tasks.
Keep important items—wallet, keys, medication—in the same spot. Limiting distractions and focusing on one thing at a time can improve memory. Repeating information aloud or making simple connections, like setting a tune for information, can make it easier to remember.
Helpful Tips
- Set reminders for appointments or taking medications.
- Use checklists for daily routines.
- Place similar items together.
5. Prioritize Good Sleep
Not getting enough sleep or having disturbed sleep can cause memory problems. Adults should aim for 7 to 9 hours of sleep each night. Sleeping well supports memory and lowers the risk of forgetfulness.
If you snore loudly or wake up often, talk with a health provider, as these problems can lead to sleep loss and worsen memory. Solving sleep issues helps manage forgetfulness, especially for people at risk for brain problems or stroke.
Quick Sleep Tips
- Keep a regular bedtime routine.
- Avoid screens before sleeping.
- Check with a doctor if loud snoring or restless sleep happens often.
6. Choose Nutritious Foods
Eating a balanced diet helps both the body and the brain. Fresh fruits, vegetables, and whole grains provide key nutrients that support memory. Include healthy protein sources, such as beans, fish, or lean poultry.
Cutting down on alcohol protects against confusion and memory decline, as heavy drinking can damage brain cells. Limiting processed foods and focusing on whole, natural foods benefits memory and overall health.
| Food Group | Examples |
|---|---|
| Fruits | Berries, oranges, apples |
| Vegetables | Spinach, carrots, broccoli |
| Whole Grains | Brown rice, oatmeal, whole wheat |
| Protein | Fish, beans, skinless chicken |
7. Take Care of Medical Conditions
Managing chronic conditions like high blood pressure, diabetes, thyroid problems, or depression is important for memory health. Uncontrolled health problems can make forgetfulness or confusion worse. Some prescription drugs, such as certain antidepressants, anti-anxiety medicines, or treatments for low thyroid, may affect memory.
Meet with a healthcare provider regularly to review medications, watch for side effects, and check for possible drug interactions. Treating health issues or adjusting medicines can improve attention and memory. Stress and anxiety can also worsen memory lapses and should be addressed.
Common Health Links
- High blood pressure
- Thyroid problems, including underactive thyroid
- Diabetes
- Depression and anxiety
Recognizing When to Seek Professional Advice
If memory loss affects daily life—like trouble with familiar tasks or getting lost in known places—talk with a healthcare provider. Families should watch for increasing forgetfulness, severe memory loss, or rapid decline in someone who once managed well.
During a visit, the provider may check memory and problem-solving skills, review medical history, or order tests to find possible causes like stroke, brain injury, or ongoing brain diseases. Early diagnosis helps, especially for treatable causes of memory loss, such as sleep problems, medication side effects, or thyroid problems. Red flags that need prompt attention:
- Memory issues that impact work or social life.
- Trouble recognizing familiar people.
- Strange behavior or personality changes.
Treatment focuses on the cause and may involve addressing health concerns, changing medications, or managing stress and sleep. Reach out for help if memory problems interfere with safety, independence, or quality of life.
