How to boost your memory and wellbeing

Memory is essential for cognitive functions, from learning and problem-solving, to decision-making – so it’s important to know how to boost your memory.

Not all memory is created equal, though, be that short-term memory, long-term memory, or working memory, and it is influenced by many factors, such as age, stress, sleep, diet.

Some of these factors can impair memory and affect our wellbeing.

For example, chronic stress can damage the brain cells and reduce the size of the hippocampus, which is the brain region responsible for memory formation.

Poor sleep can interfere with memory consolidation and clear toxins from the brain.

An unhealthy diet can cause inflammation and oxidative stress in the brain, which can impair memory and cognitive health.

Basically, memory is not simply the act of remembering – it’s a critical component of your overall wellbeing.

Therefore, it is important to take care of and boost your memory by adopting some healthy habits and practices.

Tip 1: Be physically active every day to boost your memory

Physical activity is one of the best ways to boost your memory and wellbeing.

Physical activity increases blood flow to the brain and stimulates the growth of new brain cells and connections.

This enhances the brain’s plasticity and resilience, which are crucial for memory and cognitive health.

Studies have shown that exercise can improve various aspects of memory, such as short-term memory, long-term memory, working memory, and spatial memory.

Exercise can also reduce the risk of developing Alzheimer’s disease and other forms of dementia.

Physical activity also supports emotional wellbeing by releasing endorphins, which are natural painkillers and mood boosters, helping to reduce stress, anxiety, depression, and improve self-esteem and confidence.

Some examples of aerobic exercises that can benefit your memory and wellbeing are brisk walking, jogging, cycling, swimming, and dancing.

Some examples of anaerobic exercises that can benefit your memory and wellbeing are weightlifting, push-ups, squats, and planks.

To incorporate physical activity into your daily routine, you can try some of these tips:

• Set a realistic goal for yourself based on your current fitness level and preferences. For example, you can aim to do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
• Choose an activity that you enjoy and that suits your schedule. For example, you can join a gym or a sports club or find a workout buddy or a coach to motivate you.
• Make physical activity a part of your daily life. For example, you can take the stairs instead of the elevator or walk or bike to work or school or do some household chores or gardening.
• Monitor your progress and reward yourself for achieving your goals. For example, you can use a fitness tracker or an app to track your steps or calories burned or distance covered, or time spent or set up a reward system for yourself such as buying something new or treating yourself to something nice.

Tip 2: Stay mentally active to boost your memory

Mental activity is another way to boost your memory and wellbeing.

Mental activity challenges the brain and strengthens its neural networks. This improves the brain’s efficiency and capacity, which are important for memory and cognitive health.

Studies have shown that mental stimulation can improve various aspects of memory, such as verbal memory, visual memory, episodic memory, and semantic memory. Mental stimulation can also delay the onset of cognitive decline and dementia.

Mental activity also supports emotional wellbeing by providing a sense of purpose and achievement, while enhancing creativity, curiosity, and interest in life.

Some examples of mental activities that can benefit your memory and wellbeing are puzzles, games, reading, and learning new skills.

To choose mental activities that are enjoyable, meaningful, and challenging, you can try some of these tips:

• Pick an activity that matches your interests and goals. For example, you can learn a new language or instrument or hobby or enroll in an online course or join a book club or a trivia night.
• Choose an activity that is appropriate for your level of difficulty. For example, you can start with easy puzzles or games or books or skills and gradually increase the complexity or variety or duration or frequency of the activity.
• Engage in mental activities with others when possible. For example, you can play games or do puzzles or read books or learn skills with your friends or family or colleagues or join a community or group or class that shares your interests.

Tip 3: Spend time with others

Social interaction is another way to boost your memory and wellbeing.

Social interaction supports emotional wellbeing and reduces stress and depression, which can impair memory.

Social interaction also provides opportunities for learning, sharing, and feedback, which can enhance memory and cognitive health.

Studies have shown that social engagement can improve various aspects of memory, such as autobiographical memory, prospective memory, and source memory. Social engagement can also protect against cognitive decline and dementia.

To maintain and expand your social network and seek support when needed, you can try some of these tips:

• Stay in touch with your existing friends and family members regularly. For example, you can call or text or email or visit them or send them cards or gifts or invite them over for a meal or a movie.
• Make new friends and acquaintances by joining activities or events that interest you. For example, you can join a club or a group or a class or a workshop or a meetup or a festival or a concert or a sports team.
• Offer and accept help from others when you need it. For example, you can ask for advice or feedback or assistance or support from your friends or family members or colleagues or neighbors or professionals or join a support group or a counseling service.

Tip 4: Stay organised and boost your memory

Believe it or not, but the simple act of being organised is another way to boost your memory and wellbeing.

Organisation helps reduce cognitive load and enhance memory retrieval, while helping avoid stress and frustration caused by forgetting or losing things .

Studies have shown that organisation can improve various aspects of memory, such as working memory, episodic memory, and metamemory and can improve executive functions, such as planning, prioritising, and multitasking.

To create and follow an organisation system that suits your needs and preferences, you can try some of these tips:

• Use a calendar to keep track of your appointments, events, deadlines, birthdays, and the likes. You can use a paper calendar or a digital calendar or an app on your phone or computer or sync your calendars across your devices.
• Make lists to remember your tasks, goals, shopping items, whatever. This can be a notebook or a sticky note or an app on your phone or computer or voice recorders or smart speakers.
• Set reminders to prompt you to do something at a specific time or place. For example, you can use alarms or timers or notifications on your phone or computer or smart speakers or wearable devices or GPS systems.
• Label things to help you identify and locate them easily. This is as simple as stickers or tags or markers or color codes or symbols or pictures to label your files or folders or boxes or drawers or cabinets or containers.
• Sort things into categories and subcategories to help you organise and retrieve them efficiently.

Tip 5: Sleep well

Sleep consolidates memory and clears toxins from the brain, while also regulating mood and emotion and restoring energy and immunity.

Studies have shown that sleep can improve various aspects of memory, such as declarative memory, procedural memory, and emotional memory, and also prevent cognitive decline and dementia .

Here’s some tips to manage good sleep hygeine, but it’s important to remember to seek professional help if necessary:

• Have a regular sleep schedule by going to bed and waking up at the same time every day. For example, you can aim for seven to nine hours of sleep per night for adults.
• Avoid caffeine, alcohol, nicotine, and other stimulants before bed as they can interfere with your sleep quality and duration. For example, you can limit your intake of coffee, tea, cola, energy drinks, chocolate to the morning or early afternoon.
• Create a comfortable environment for sleeping by making sure your bedroom is dark, quiet, cool, and cozy. For example, you can use curtains, blinds, shades, earplugs, fans, air conditioners, heaters, blankets, and pillows to make your bed comfortable and inviting.
• Avoid using your phone, computer, TV, or other electronic devices before bed as they can emit blue light that can suppress your melatonin production and disrupt your circadian rhythm.
• Follow a relaxing bedtime routine that helps you unwind and prepare for sleep. For example, you can do some meditation, yoga, breathing exercises, stretching, reading, listening to music that calm your mind and body.
• Avoid napping during the day as it can interfere with your night sleep quality and quantity. Limit your naps to 20 minutes or less and avoid napping after 3pm or close to your bedtime.
• If you have trouble falling asleep or staying asleep, you can try some natural remedies or techniques that can help you sleep better. For example, you can drink some warm milk or herbal tea or take some melatonin or lavender supplements or spray some aromatherapy oils or use some white noise machines or apps that create soothing sounds.
• If you have persistent or severe sleep problems that affect your memory and wellbeing, you should consult your doctor or a sleep specialist who can diagnose and treat the underlying causes of your sleep problems.

Memory and wellbeing are closely related and mutually beneficial.

By taking care of both aspects of health, you can improve your quality of life and happiness.

Try out some of these tips and be sure to let us know about your experiences.