Lifestyle changes to boost your memory

Updated on June 24, 2022

Many older adults worry about experiencing memory loss. Everything about who we are, from our past experiences and abilities to our very identities, is preserved in our memories. It’s understandable that people are concerned about memory loss because it can lead to a profound loss of identity.

However, some people have more serious memory problems, such as dementia or Alzheimer’s, and may require advanced treatment from top-quality global healthcare providers. Many people may be motivated to take better care of their brain health if they see someone they care about going through something similar. It is not always obvious, especially if these conditions are genetic, how to enhance memory or prevent them.

Fortunately, there are many options available today to help you maintain or even boost your memory and reduce your risk of developing dementia as you age. If you want to improve your memory, a healthy lifestyle is the way to go. For improved recall, consider these lifestyle adjustments.

Make sure you get enough sleep

Maintaining a sharp memory requires a good night’s rest. Consolidating memories from working memory into permanent memory is an important function of sleep. To put it another way, sleep serves an essential purpose in the formation of memories. Conversely, sleep deprivation impairs your brain’s ability to form and store new memories, making it harder to perform daily tasks.

Concentration and memory are two more functions that benefit greatly from a good night’s sleep. Just recall a time when you were sleep-deprived. You probably struggled greatly to retain critical information and maintain focus. Poor sleep hygiene can exacerbate this effect and impair memory function. Sleeping for seven to nine hours nightly is recommended for those who want to improve their memory.

Modify Your Food Habits

The state of one’s mind and memory are directly related to one’s diet, making it just as important as one’s diet for one’s physical well-being. Poor cognitive function and memory are often attributed to unhealthy diets high in sugar and carbohydrates. These diets, which are unfortunately all too common, may contribute to the fact that so many people have difficulty keeping their memories intact as they get older.

There are certain brain foods to improve focus and memory. Therefore, if you want to improve your memory, a healthy diet is essential. 


A seemingly endless list of advantages can be attributed to regular meditation practice. This method is not only effective in alleviating stress and pain but has also been shown to boost cognitive function and memory. Actually, meditating has been shown to increase gray matter, which is crucial for proper brain and memory system functioning. Dementia and memory loss have both been linked to a loss of gray matter, suggesting that boosting gray matter volume might be a preventative measure.

Frequently engage in physical activity

Exercising not only improves your mood but also your mental well-being. The secretion of neuroprotective proteins is boosted by exercise, and this, in turn, promotes neuronal growth and development, according to the available evidence. Important to brain health, these processes also benefit memory retention.

In addition, moderate exercise has been shown to boost cognitive function, enhance memory, and reduce the likelihood of developing dementia. Exercising for as little as 15 minutes can have a positive effect on cognitive function and memory.

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