the 9 best ways to improve your memory?

The brain is the most complex organ of the body. It regulates multiple bodily functions, interprets incoming sensory information, and processes our emotions. It is also the seat of memory, intelligence, and creativity.

Although the brain gets plenty of exercise every day, certain activities may help boost brain function and connectivity. This in turn may help protect the brain from age-related degeneration.

The brain is always active, even during sleep. However, certain activities can engage the brain in new ways, potentially leading to improvements in memory, cognitive function, or creativity. 

Everyone has moments of forgetfulness from time to time, especially when life gets busy.

Genetics play a role in memory loss, especially in serious neurological conditions like Alzheimer’s disease. However, research has shown that diet and lifestyle have a major impact on memory too.

This article outlines 9 brain exercises that may help boost memory, cognition, and creativity.

1. Meditation

Meditation  generally involves focusing attention in a calm, controlled way. Meditating may have multiple benefits for both the brain and the body.

According to theTrusted Source, research suggests that meditation may benefit the brain by slowing brain aging and increasing the brain’s ability to process information.

2. Playing games

Playing card games or board games can be a fun way to socialize or pass the time. These activities may also be beneficial for the brain. A 2023Trusted Source found a link between playing games and a decreased risk of cognitive impairment in older adults.

3. Playing Sudoku

Number puzzles, such as Sudoku, can be a fun way to challenge the brain. They may also improve cognitive function in some people.

A 2019 Trusted Source of adults aged between 50 and 93 years found that those who practiced number puzzles more frequently tended to have better cognitive function.

4. Learning new skills

Learning new skills engages the brain in different ways and may help improve brain function.

A  2014 Study  of older adults found that learning a new and cognitively demanding skill, such as quilting or photography, enhanced memory function.

5. Get enough sleep

Lack of proper sleep has been associated with poor memory for quite some time.

Sleep plays an important role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.

Research shows that if you’re sleep deprived, you could be negatively impacting your memory.

For example, one study looked at the effects of sleep in 40 children between ages 10 and 14 years.

One group of children was trained for memory tests in the evening, then tested the following morning after a night’s sleep. The other group was trained and tested on the same day, with no sleep between training and testing.

Health experts recommend adults get between 7 and 9 hours of sleep each night for optimal health.

6. Practice mindfulness

Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings.

Mindfulness is used in meditation, but the two aren’t one and the same. Meditation is a more formal practice, whereas mindfulness is a mental habit you can use in any situation.

Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.

One study of 293 psychology students showed that those who underwent mindfulness training had improved recognition-memory performance when recalling objects compared with students who did not receive mindfulness training.

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7. Train your brain

Exercising your cognitive skills by playing brain games is a fun and effective way to boost your memory.

Crosswords, word-recall games, Tetris, and even mobile apps dedicated to memory training are excellent ways to strengthen memory.

A study that included 42 adults with mild cognitive impairment found that playing games on a brain-training app for 8 hours over a 4-week period improved performance in memory tests. S.

Another study of 4,715 people showed that when they did 15 minutes of an online brain-training program at least 5 days a week, their short-term memory, working memory, concentration, and problem-solving improved significantly compared to a control groups Source.

Plus, brain-training games have been shown to help reduce the risk of dementia in older adults.

8. Exercise

Exercise is important for overall physical and mental health.

Research has established that it’s beneficial for the brain and may help improve memory in people of all ages, from children to older adults.

For example, a study of 144 people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages.

Regular exercise in midlife is also associated with a decreased risk of developing dementia later in life.

9. Sleeping

While not necessarily an active exercise, Sleep  is crucial for both the brain and the body.

According to theTrusted Source, most adults need between 7 and 9 hours of sleep each night, although many people get less sleep than they need.

A 2021 Trusted Source notes that sleep has been proven to:

• boost memory recall
• reduce mental fatigue 
• regulate metabolism

As such, making sure to get enough sleep each night is an important step toward maintaining a healthy brain.

 The bottom line

There are many fun, simple and even delicious  ways to improve your memory.

Exercising your mind and body, enjoying a quality piece of chocolate and reducing the amount of added sugar in your diet are all excellent techniques.

Try adding a few of these science-backed tips to your daily routine to boost your brain health and keep your memory in top condition.