Does Your Memory Need a Boost?

As we age, the “filing cabinet” of the brain starts to overflow. Papers get misplaced or lost in the shuffle. And this causes us to forget the details of important memories, where we put down our phone, or why we walked into the kitchen. But, according to research, there are ways we can all improve our memory.

It is our memories from our past, that has helped to shape us into the amazing humans we are today. Forgetting the details of important or special memories from the past can be painful as it makes us feel disconnected or even as though we are losing, in some way, our sense of “self.”

As if this wasn’t difficult enough, forgetting the daily or day-to-day little things can be just as painful. It can lead to frustration, embarrassment, or even sadness.

These things are not easy to deal with for most of us, so if you are struggling, please know that you are not alone. But also know that there are scientifically proven ways that you can improve your memory!

3 Scientifically Proven Tips for Improving Your Memory

TAKE A DAILY NAP

Yes, I’m totally serious!

An observational study published online Jan. 25, 2021, by General Psychiatry looked at 2,214 healthy people ages 60 and older in China, where afternoon naps are common.

When researchers compared the test results with the napping information, they found that nappers scored higher on the cognitive tests than the non-nappers. But the amount of napping also mattered. Shorter and less frequent naps — lasting less than 30 minutes, no more than four times a week — were associated with the most benefit.

Longer and more frequent naps scored the lowest.

Also, people who deliberately napped at certain times, instead of dozing off whenever they felt tired, scored higher.

The results suggest that if you do nap, it's best to schedule naps for the early afternoon, keep them under 30 minutes, and try to nap several times during the week.

EXERCISE YOUR BRAIN

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. According to an article published by Healthguide.com, there are four key elements to a brain-boosting activity:

• It teaches you something new. No matter how intellectually demanding the activity, if it’s something you’re already good at, it’s not a good brain exercise. The activity needs to be something that’s unfamiliar and out of your comfort zone. To strengthen the brain, you need to keep learning and developing new skills.

• It’s challenging. The best brain-boosting activities demand your full and close attention. It’s not enough that you found the activity challenging at one point. It must still be something that requires mental effort. For example, learning to play a challenging new piece of music counts; playing a difficult piece you’ve already memorized does not.

• It’s a skill you can build on. Look for activities that allow you to start at an easy level and work your way up as your skills improve —always pushing the envelope so you continue to stretch your capabilities. When a previously difficult level starts to feel comfortable, that means it’s time to tackle the next level of performance.

• It’s rewarding. Rewards support the brain’s learning process. The more interested and engaged you are in the activity, the more likely you’ll continue doing it and the greater the benefits you’ll experience. So, choose activities that, while challenging, are still enjoyable and satisfying.

EXERCISE YOUR BODY

Exercise boosts blood flow into two key regions of the brain associated with memory. The study, published in the Journal of Alzheimer's Disease, documented changes in memory in 30 participants, each of them 60 or older with memory problems.

Half of them underwent 12 months of aerobic exercise training.

The other half did only stretching.

The exercise group showed 47 percent improvement in memory scores after one year compared with minimal change in the stretch participants. Brain imaging of the exercise group, taken while they were at rest at the beginning and end of the study, showed increased blood flow into the neural regions that play important roles in memory function.

To a certain extent, forgetting things is a normal part of life at any age. But if, at any point, you start to feel frustrated or concerned about the frequency of your forgetfulness or with the types of things that you are forgetting, it’s important to talk to someone. Make sure that someone else, who can be a support or who can assist you, knows what you’re experiencing. And remember, YOU ARE NOT ALONE!