3 Memory Improvement Ideas For Seniors In 2024

Memory loss: 7 tips to improve your memory

Try these simple ways to improve your memory. By Mayo Clinic Staff

Can’t find your car keys? Forget your grocery list? Can’t remember the name of the personal trainer you liked at the gym? You’re not alone. Everyone forgets things occasionally. Still, memory loss is nothing to take lightly.

Although there are no guarantees when it comes to preventing memory loss or dementia, certain activities might help. Consider seven simple ways to sharpen your memory — and know when to seek help for memory loss.

Get mentally active

Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape — and might keep memory loss at bay. Do crossword puzzles. Play bridge. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.

Socialize

Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends, and others — especially if you live alone.

Put physical activity in your daily routine

Physical activity increases blood flow to your whole body, including your brain. This might help keep your memory sharp.

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity, such as brisk walking, or 75 minutes a week of vigorous aerobic activity, such as jogging — preferably spread throughout the week. If you don’t have time for a full workout, squeeze in a few 10-minute walks throughout the day.

Remove The Clutter And Get organized

You’re more likely to forget things if your home is cluttered and your notes are in disarray. Jot down tasks, appointments, and other events in a special notebook, calendar, or electronic planner.

You might even repeat each entry out loud as you jot it down to help cement it in your memory. Keep to-do lists current and check off items you’ve completed. Set aside a place for your wallet, keys, glasses, and other essentials.

Limit distractions and don’t do too many things at once. If you focus on the information that you’re trying to retain, you’re more likely to recall it later. It might also help to connect what you’re trying to retain to a favorite song or another familiar concept.

Sleep Better

Sleep plays an important role in helping you consolidate your memories, so you can recall them down the road. Make getting enough sleep a priority. Most adults need seven to nine hours of sleep a day.

Start a healthy diet

A healthy diet might be as good for your brain as it is for your heart. Eat fruits, vegetables, and whole grains. Choose low-fat protein sources, such as fish, beans, and skinless poultry. What you drink counts, too. Too much alcohol can lead to confusion and memory loss. So can drug use.

Handle chronic conditions

Follow your doctor’s treatment recommendations for medical conditions, such as depression, high blood pressure, high cholesterol, diabetes, obesity, and hearing loss. The better you take care of yourself, the better your memory is likely to be. In addition, review your medications with your doctor regularly. Various medications can affect memory.

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