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.

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 researchers used brain training activities from the website Lumosity. 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 control group did nonaerobic stretching and toning. Mindfulness meditation may help improve memory. The authors of a 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 in the brain, including increasing brain plasticity, which helps keep it healthy.

Learn about a variety of different meditation types and how to do them in this article. Sleep is vital for overall brain health. Sugary foods can taste delicious and feel rewarding at first, but they may play a role in memory loss.

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. Along with cutting out sources of excess sugar, reducing overall caloric intake may also help protect the brain.

Researchers note that high calorie diets can 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 looked at whether restricting calories in humans could improve memory.

Female participants with an average age of 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.

Caffeine from sources such as coffee or green tea may be helpful for the memory. People who took milligrams of caffeine scored better on recall tests after 24 hours than people who did not take caffeine.

Caffeine may also boost memory in the short term. A study in Frontiers in Psychology found that young adults who took caffeine in the morning had improved short term memory.

This insight might be useful for individuals who have to take tests or recall information during a time of day when they may otherwise be tired. The results of a study suggest that cocoa flavonoids, which are the active compounds in chocolate, help boost brain function.

People who ate dark chocolate performed better on spatial memory tests than those who did not. The researchers noted that cocoa flavonoids improved the blood flow to the brain.

There are risk factors a person has no control over, such as genetics. In other cases, a person may be able to reduce the risk of memory impairment. Eating a diet high in refined sugar and fats and leading a sedentary lifestyle may increase the risk of memory loss.

Eating a rounded, healthful diet and exercising regularly may contribute to keeping the mind sharp and reduce memory loss. For example, practicing mindfulness meditation may not only make a person less forgetful but can also reduce stress. Some activities may boost brain function and connectivity, which may help protect the brain from age-related degeneration.

Here are 22 brain exercises…. The diet can have a significant impact on the brain's function. A brain-healthy diet, rich in antioxidants and omega-3 fatty acids, can boost memory…. Short-term memory refers to small amounts of information that people can remember for a short period of time.

It will take some effort and even involve tweaking or dramatically changing your normal study routine, but there are a number of strategies you can utilize to get more out of your memory.

Before your next big exam, be sure to check out some of these tried and tested techniques for improving memory naturally. These 11 research-proven strategies can effectively improve memory, enhance recall, and increase retention of information.

Attention is one of the major components of memory. In order for information to move from your short-term memory into your long-term memory, you need to actively attend to this information. Try to study in a place free of distractions such as television, music, and other diversions.

Getting rid of distractions might be a challenge, especially if you are surrounded by boisterous roommates or noisy children. Ask your roommates to give you some space or ask your partner to take the kids for an hour so you can focus on your work.

Studying materials over a number of sessions gives you the time you need to adequately process information.

Research has continuously shown that students who study regularly remember the material far better than those who do all of their studying in one marathon session.

Researchers have found that information is organized in memory in related clusters. You can take advantage of this by structuring and organizing the materials you're studying. Try grouping similar concepts and terms together, or make an outline of your notes and textbook readings to help group related concepts.

Mnemonic devices are a technique often used by students to aid in recall. A mnemonic is simply a way to remember information. For example, you might associate a term you need to remember with a common item that you are very familiar with.

The best mnemonics are those that utilize positive imagery, humor, or novelty. In order to recall information, you need to encode what you are studying into long-term memory. One of the most effective encoding techniques is known as elaborative rehearsal.

An example of this technique would be to read the definition of a key term, study the definition of that term, and then read a more detailed description of what that term means.

After repeating this process a few times, you'll probably notice that recalling the information is much easier. Many people benefit greatly from visualizing the information they study. Pay attention to the photographs, charts, and other graphics in your textbooks.

If you don't have visual cues to help, try creating your own. Draw charts or figures in the margins of your notes or use highlighters or pens in different colors to group related ideas in your written study materials.

Sometimes even just making flashcards of various terms you need to remember can help cement the information in your mind. When you're studying unfamiliar material, take the time to think about how this information relates to what you already know.

By establishing relationships between new ideas and previously existing memories , you can dramatically increase the likelihood of recalling the recently learned information. Use this approach in your own studies by teaching new concepts and information to a friend or study partner.

Have you ever noticed how it's sometimes easier to remember the information at the beginning or end of a chapter? Researchers have found that the order of information can play a role in recall, which is known as the serial position effect.

While recalling middle information can be difficult, you can overcome this problem by spending extra time rehearsing this information.

Another strategy is to try restructuring what you have learned so it will be easier to remember. When you come across an especially difficult concept, devote some extra time to memorizing the information. Another great way to increase your recall is to occasionally change your study routine.

If you're accustomed to studying in one specific location, try moving to a different spot during your next study session. If you study in the evening, try spending a few minutes each morning reviewing the information you studied the previous night.

By adding an element of novelty to your study sessions, you can increase the effectiveness of your efforts and significantly improve your long-term recall.

Researchers have long known that sleep is important for memory and learning. Research has shown that taking a nap after you learn something new can actually help you learn faster and remember better.

In fact, one study published in found that sleeping after learning something new actually leads to physical changes in the brain. Sleep-deprived mice experienced less dendritic growth following a learning task than well-rested mice. So the next time you're struggling to learn new information, consider getting a good night's sleep after you study.

Research suggests that both the Mediterranean and MIND diets may help prevent memory loss issues, and each of these dietary eating plans is rich in veggies, whole grains, and fish.

Many factors can contribute to memory issues, some of which include certain medical conditions, medication side effects, diet, head injury, and more. Winerman L. Study smart. American Psychological Association. Manning JR, Kahana MJ.

Interpreting semantic clustering effects in free recall. Forrin ND, Macleod CM. This time it's personal: the memory benefit of hearing oneself.

Cortis Mack C, Cinel C, Davies N, Harding M, Ward G. Serial position, output order, and list length effects for words presented on smartphones over very long intervals.

J Mem Lang. Yang G, Lai CS, Cichon J, Ma L, Li W, Gan WB. Sleep promotes branch-specific formation of dendritic spines after learning. National Institute on Aging. What do we know about diet and prevention of Alzheimer's disease? Do memory problems always mean Alzheimer's disease?

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.

Just as the body needs fuel, so does the brain. Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health. 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.

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 Alzheimer's disease.

Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts. Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame.

It's not just dementia or Alzheimer's disease that causes memory loss. 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. Studies show that people with diabetes experience far greater cognitive decline than those who don't suffer from the disease.

Hormone imbalance. 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.

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. 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. Pay attention. You can't remember something if you never learned it, and you can't learn something—that is, encode it into your brain—if you don't pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory.

If you're easily distracted, pick a quiet place where you won't be interrupted. Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain.

Even if you're a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better. Relate information to what you already know.

Connect new data to information you already remember, whether it's new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone. For more complex material, focus on understanding basic ideas rather than memorizing isolated details.

Practice explaining the ideas to someone else in your own words. Rehearse information you've already learned. Review what you've learned the same day you learn it, and at intervals thereafter.

Use mnemonic devices to make memorization easier. Nutrition tips to boost energy levels and increase resistance to illness.

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Copy Link Link copied! Download PDF. By Melinda Smith, M. and Lawrence Robinson. How to boost brain power at any age Tip 1: Give your brain a workout Tip 2: Don't skip the physical exercise Tip 3: Get your Zs Tip 4: Make time for friends Tip 5: Keep stress in check Tip 6: Have a laugh Tip 7: Eat a brain-boosting diet Tip 8: Identify and treat health problems Tip 9: Take practical steps to support learning and memory.

How to boost brain power at any age A strong memory depends on the health and vitality of your brain. Tip 1: 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.

Four key elements of a good 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. What about brain-training programs? Tip 2: 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.

Brain-boosting exercise tips Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping.

In general, anything that is good for your heart is great for your brain. Does it take you a long time to clear out the sleep fog when you wake up? For example, many children learned the order of operations in math by using the sentence Please Excuse My Dear Aunt Sally parentheses, exponents, multiply, divide, add, subtract.

Check out Wikipedia for a good list of examples and ideas. Talk to yourself. It may seem strange at first, but talking to yourself about the material you are trying to memorize can be an effective memory tool.

Try speaking aloud instead of simply highlighting or rereading information. Studies show that exercise can improve our memory and learning capabilities because it helps create neurons in areas that relate to memory. Cardio and resistance training weights both have powerful effects, so do what works best for you.

Practice interleaving. Interleaving is the idea of mixing or alternating skills or concepts that you want to memorize. For example, spend some time memorizing vocabulary words for your science class and then immediately switch to studying historical dates and names for your history class.

Follow that up with practicing a few math problems, and then jump back to the science definitions. This method may seem confusing at first, but yields better results in the end than simply spending long periods of time on the same concept.

Check out this video for more explanation on interleaving and other similar strategies. Visual and spatial techniques are memory tricks that involve your five senses.

They utilize images, songs, feelings, and our bodies to help information stick. Humans have outstanding visual and spatial memory systems.

When you use visual and spatial memory techniques, you use fun, memorable, and creative approaches rather than boring, rote memorization. This makes it easier to see, feel, or hear the things you want to remember.

Visual and spatial techniques also free up your working memory. When you group things together, you enhance your long-term memory. Using visual and spatial techniques helps your mind focus and pay attention when your mind would rather wander to something else.

They help you make what you learn meaningful, memorable, and fun. The common practice of using your knuckles to remember the number of days in each month is a great example of an easy visual spatial technique to help you remember details.

Memorable visual images. The next time you have a key item you need to remember, try making a memorable visual image to represent that item. Images help you remember difficult concepts by tapping into visual areas.

Rather than just visualizing an image, try to smell , feel , and hear the image as well. For example, if you are trying to remember that the capital of Louisiana is Baton Rouge, draw up an image of a girl named Louise carrying a red baton. The memory palace technique. This technique involves visualizing a familiar place—like the layout of your house or dorm room—and using it as a visual space where you can deposit concept-images that you want to remember.

This technique can help with remembering unrelated items, like a grocery list. To use the memory palace technique, visualize your place house or dorm room and then imagine items from your grocery list in different areas around the place. For example, picture a cracked egg dripping off the edge of the table or a bushel of apples sitting on the couch.

This technique can take some time to get used to, but once you do, the quicker and more effective it becomes.

This Ted Talk explains memory palaces more. Songs and jingles. There are already plenty of songs out there for things like the quadratic formula—try Googling what you are trying to remember to see if someone has already created a tune. If not, try making your own.

The five senses. Using as many of the five senses as possible when studying helps you use more parts of your brain and retain information better. For example, if studying for an anatomy exam, pick up the anatomy models, feel each part, and say the names of them out loud.

Lively visual metaphors or analogies. This can help you to not only remember but understand concepts, especially in math and science. A metaphor is a way of realizing that one thing is somehow similar to another. For example, think about the country of Syria as shaped like a bowl of cereal and the country Jordan as a Nike Air Jordan sneaker.

Metaphors—especially visual ones—can stick with you for years. They help glue ideas in your mind because they make connections to neural structures that are already there.

Some of these techniques can feel strange at first or take some time to develop. The more you practice them, the easier and more natural they become, and the more information you can commit to memory. Also, remember that you do not need to do every tip on this list.

Experiment with a few and find which ones work for you. Remember that you can make an appointment with an academic coach to discuss memory techniques, create a study plan, or talk through any other academic issue.

Brown, P. Make it stick. Massachusetts: The Belknap Press of Harvard University Press. Foer, J.