How to improve memory, according to experts
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CBC English
Memory loss is one of the most unsettling experiences a person can face. While it’s often linked to conditions such as dementia or Alzheimer’s disease, even minor lapses can feel alarming. Forgetting a familiar name, misplacing your phone or walking into a room only to forget why you’re there can spark real anxiety – especially if such things happen often.
But some degree of forgetfulness is a normal part of life. “We all forget things sometimes – that’s just part of being human,” says Michael Yassa, director of the Center for the Neurobiology of Learning and Memory at the University of California, Irvine.
Still, not all memory problems are alike. While some lapses are temporary and harmless, others may signal a deeper issue. The good news is that proven strategies exist to protect brain function, reduce memory loss and even sharpen recall.
What is memory loss?
Memory loss isn’t a disease itself but a symptom with a wide range of possible causes, explains Bryce Mander, associate professor of psychiatry and human behavior at UC-Irvine. At its core, it is difficulty recalling information, events, people, objectives or experiences that one would ordinarily expect to remember.
It can involve short-term lapses like forgetting where you placed your keys; or more significant disruptions, such as being unable to recall personal details or major life events. In some cases, memory problems also include difficulty learning new information, trouble concentrating or confusion about once-familiar tasks.
When is memory loss a problem?
Occasional memory lapses are usually not cause for alarm. Poor sleep quality, stress, head injuries, nutrient deficiencies, aging, alcohol use or medication side effects are all common culprits, says Mander.
But if memory issues become progressive, it’s time to pay attention. “If someone starts forgetting important appointments, getting lost in familiar places or struggling to keep track of daily tasks, it could be reason for concern,” says Yassa. “The best rule of thumb is getting help when it starts to interfere with daily life, relationships or overall wellbeing.”
In such cases – or if memory loss is frequent, worsening or affecting independence – he recommends seeking a medical evaluation from a specialist. Other red flags include confusion about time or place, difficulty following conversations or unexplained changes in judgment and personality.
More serious causes of memory loss often include stroke, traumatic brain injury, depression or neurological disorders. Regardless of the cause, diagnosing memory decline early is key to optimal outcomes, Mander says.
How can you increase memory?
While not all memory loss is reversible or preventable, there are many ways to maintain and even enhance cognitive function and recall ability:
- Stay physically active. “Exercise isn’t just for the body; it’s good for the brain,” says Yassa. A 2022 Frontiers in Human Neuroscience study found that aerobic exercise improves memory in older adults, in part because it boosts blood flow, encourages new neuron growth and strengthens brain connections. The research shows that even walking, swimming or cycling can be enough to help.
- Nourish your brain. Diets rich in fruits, vegetables, whole grains, lean proteins and omega-3 fatty acids support brain health, says Mander. The Mediterranean diet in particular has been linked to a reduced risk of Alzheimer’s disease. Limiting processed foods, refined sugars and excess alcohol may also protect memory.
- Manage stress. Chronic stress raises cortisol, a hormone that can damage the brain’s memory center, known as the hippocampus. Try “mindfulness meditation, relaxation, deep breathing and other stress management tools,” says Yassa.
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Pay attention. “One of the main reasons people don’t remember something is they weren’t paying close attention,” says Elizabeth Loftus, a professor of psychological science at UC-Irvine. She explains that distraction often prevents information from being encoded in the first place, “so paying better attention can help.”
- Use repetition wisely. In similar fashion, repetition can help because repetition drives neuroplasticity, the brain’s ability to adapt and strengthen. But instead of repeating something multiple times in a row, Loftus suggests spacing it out: once (when the information is first learned), then again after a minute, 10 minutes and half an hour later. Mander agrees with the technique and adds that the practice also beats cramming when it comes to learning new information for tests and work. “Learn a little about a new subject each day and sleep on it,” he says. “This will help you remember things better later on.”
- Prioritize sleep. Adequate sleep is paramount because memory consolidation – turning short-term memories into long-term ones – happens during sleep. Poor or inconsistent sleep, on the other hand, can impair both learning and recall. “Aim for consistent, high-quality sleep for a good 7 to 8 hours each night,” recommends Yassa.
- Challenge your mind. Like a muscle, the brain strengthens with use. Mander suggests learning a new language, playing music, doing puzzles or pursuing mentally demanding hobbies to help reinforce memory networks.
- Stay socially connected. Strong social ties keep the mind engaged and resilient. “Being around people, engaging in stimulating activities and maintaining a large social network that’s physical, not virtual has been linked to better outcomes,” says Yassa.
Memory loss doesn’t have to be inevitable. By staying physically active, mentally engaged, socially connected and attentive to overall health, many people can protect recall well into their later years. “Living a healthy life can go a long way to improving your memory,” says Mander.
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