The brain’s incredible ability to reshape itself holds true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age.
Give your brain a workout
By the time you’ve reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute habitual tasks with a minimum of mental effort. But if you always stick to these well-worn paths, you aren’t giving your brain the stimulation it needs to keep growing and developing. You have to shake things up from time to time!
Memory, like muscular strength, requires you to “use it or lose it.” The more you work out your brain, the better you’ll be able to process and remember information. But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways.
Four key elements of a good brain-boosting activity Think of something new you’ve always wanted to try, like learning how to play the guitar, make pottery, juggle, play chess, speak French, dance the tango, or master your golf swing. Any of these activities can help you improve your memory, so long as they keep you challenged and engaged.
What about brain – training programs?
There are countless brain- training apps and online programs that promise to boost memory, problem -solving skills , attention , and even IQ with daily practice . But do they really work? Increasingly , the evidence says no . While these brain -training programs may lead to short -term improvements in whatever task or specific game you ’ve been practicing , they don ’t appear to strengthen or improve overall intelligence, memory, or other cognitive abilities .
Don’t skip the physical exercise
While mental exercise is important for brain health, that doesn’t mean you never need to break a sweat. Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.
Get your Zs
There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best. The truth is that over 95% of adults need between 7.5 to 9 hours of sleep every night in order to avoid sleep deprivation. Even skimping on a few hours makes a difference! Memory, creativity, problem-solving abilities, and critical thinking skills are all compromised.
But sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.
Get on a regular sleep schedule. Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine, even on weekends and holidays.
Avoid all screens for at least an hour before bed. The blue light emitted by TVs, tablets, phones, and computers trigger wakefulness and suppress hormones such as melatonin that make you sleepy.
Cut back on caffeine. Caffeine affects people differently. Some people are highly sensitive, and even morning coffee may interfere with sleep at night. Try reducing your intake or cutting it out entirely if you suspect it’s keeping you up.
Make time for friends
When you think of ways to improve memory, do you think of “serious” activities such as wrestling with the New York Times crossword puzzle or mastering chess strategy, or is it more lighthearted pastimes hanging out with friends or enjoying a funny movie that come to mind? If you’re like most of us, it’s probably the former. But countless studies show that a life full of friends and fun comes with cognitive benefits.
Healthy relationships: the ultimate brain booster
Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains in fact, interacting with others may provide the best kind of brain exercise.
Research shows that having meaningful friendships and a strong support system are vital not only to emotional health, but also to brain health. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline. There are many ways to start taking advantage of the brain and memory boosting benefits of socializing. Volunteer , join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet especially the highly social dog.
Keep stress in check
Stress is one of the brain’s worst enemies. Over time, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones. Studies have also linked stress to memory loss.
Tips for managing stress
The stress – busting , memory -boosting benefits of meditation
The scientific evidence for the mental health benefits of meditation continues to pile up . Studies show that meditation helps improve many different types of conditions , including depression, anxiety , chronic pain , diabetes , and high blood pressure . Meditation also can improve focus , concentration , creativity , memory , and learning and reasoning skills .
Meditation works its “ magic ” by changing the actual brain. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity. Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells all of which increases mental sharpness and memory ability .
Have a laugh
You’ve heard that laughter is the best medicine , and that holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.
Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity.
Looking for ways to bring more laughter in your life? Start with these basics:
Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously.
When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and try to join in.
Spend time with fun, playful people. These are people who laugh easily both at themselves and at life’s absurdities and who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.
Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your loved ones having fun.
Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.
Eat a brain boosting diet
Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains,
“healthy” fats (such as olive oil, nuts, fish) and
lean protein will provide lots of health benefits, but such a diet can also improve memory. For brain health, though, it’s not just what you eat it’s also what you don ‘t eat. The following nutritional tips will help boost your brainpower.
Fish is a particularly rich source of omega-3, especially cold water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring.
If you’re not a fan of seafood, consider non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.
Limit calories and saturated fat. Research shows that diets high in saturated fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice cream) increase your risk of dementia and impair concentration and memory.
Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant “superfood” sources.
Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
Drink wine (or grape juice) in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of disease. Other reseveratrol packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.
Identify and treat health problems
Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame.
There are many diseases, mental health disorders, and medications that can interfere with memory:
Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure , have been linked to mild cognitive impairment.
Diabetes. Studies show that people with diabetes experience far greater cognitive decline than those who don’t suffer from the disease.
Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion.
Medications, many prescription and over-the-counter medications can get in the way of memory and clear thinking. Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects.
Is it depression?
Emotional difficulties can take just as heavy a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressed so much so that it is sometimes mistaken for dementia. The good news is that when the depression is treated , memory should return to normal.