Most people have occasional lapses in memory, such as forgetting a brand-new acquaintance’s name or misplacing the car keys. Most of the time, this is simply a sign that a person is a bit too busy or is preoccupied. On the other hand, having a consistently poor memory can be problematic for someone. Many factors play a role in memory loss, including genetics, age, and medical conditions that affect the brain. There are also some manageable risk factors for memory loss, such as diet and lifestyle. While not all memory loss is preventable, people may be able to take measures to protect the brain against cognitive decline as they age. Following are the most powerful tips to improve your memory
Do Brain Training:
In a similar way to muscles, the brain needs regular use to stay healthy. Mental workouts are just as essential to gray matter as other factors, and challenging the mind can help it grow and expand, which may improve memory. A large trial from the journal PLOS One found that people who did just 15 minutes of brain training activities at least 5 days a week had improvements in brain function. The participants’ working memory, short term memory, and problem solving skills all significantly improved when researchers compared them to a control group doing crossword puzzles. The researchers used brain training activities from the website lumosity. The challenges work on a person’s ability to recall details and quickly memorize patterns.
Exercise:
Physical exercise has a direct impact on brain health. As the author of research in the journal of exercise rehabilitation notes, regular exercise reduces the risk of cognitive decline with age and protects the brain against degeneration. The results of a 2017 study suggest that aerobic exercise can improve memory function in people with early Alzheimer's disease. The control group did nonaerobic stretching and toning. Aerobic exercise increases a person’s heart rate and can include any of these activities:
- Brisk walking
- Running
- Hiking
- Swimming
- Dancing
- Cross-country skiing.
Meditate:
Mindfulness meditation may help improve memory. The authors of a 2018 research paper note that many studies show meditation improves brain function, reduces markers of brain degeneration, and improves both working memory and long-term memory. The researchers observed the brains of people who regularly practiced meditation and those who did not. Their results indicated that making a habit of meditating may cause long term changes within the brain, including increasing brain plasticity, which helps keep it healthy.
Reduce Sugar Intake:
Sugary foods will taste delicious and feel rewarding at first, but they may play a role in memory loss. Research from 2017 in animal models noted that a diet high in sugary drinks has a link to Alzheimer's disease. The researchers also found that drinking too many sugary drinks, including fruit juice, may have a connection to a lower total brain volume, which is an early sign of Alzheimer's disease. Avoiding extra sugar may help combat this risk. While naturally sweet foods, such as fruits, are a good addition to a healthful diet, people can avoid drinks sweetened with sugar and foods with added, processed sugars.
Avoid High Calorie Diets:
Along with cutting out sources of excess sugar, reducing overall caloric intake may also help protect the brain. Researchers note that high calorie diets will impair memory and lead to obesity. The effects on memory may be due to how high calorie diets lead to inflammation in particular parts of the brain. While most research in this area has been with animals, a study from 2009 looked at whether restricting calories in humans could improve memory. Female participants with an average age of 60.5 years reduced their calorie intake by 30 minutes. The researchers found that they had a significant improvement in verbal memory scores and that the benefit was most significant in those who stuck to the diet best.
Hello, my name is Chris Greenwalty. I am a tech and social blog writer. 
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