How to improve your memory – according to science
Memory lapses can go beyond forgetting names or constantly losing your keys; as we get older, we can find chunks of time forgotten; theatre trips we don’t remember at all; large-scale events as well as small details lost to the mists of time.
Keeping diaries and taking lots of photos can help as keep track. But is there anything else we can do to bolster our powers of recall? Here’s what the science says.
How to improve your memory
Keep cholesterol under control.
Good cognition relies on all-round good health, and the University of Oxford has linked poor metabolic health with memory problems. This means if you have at least three of the following conditions, high blood pressure; low HDL (good) cholesterol; high triglycerides; or high waist circumference you could be at greater risk of developing memory issues. High cholesterol levels appear to be a particular risk factor; studies suggest that memory loss is associated with low levels of HDL, your ‘good’ cholesterol, and high levels of triglycerides and LDL (‘bad’ cholesterol).
Dr Jon Rees is Associate Professor of Applied Research Methodology in the School of Psychology at the University of Sunderland. He recommends focusing on our general health for the good of our memory: “You can’t exercise your brain, but you can keep your brain healthy. Plenty of sleep, avoid alcohol and drugs, don’t smoke and keep physically fit. Getting any hearing loss sorted out has recently been shown to be important.” He adds, “Take your over-50 health check and keep your cholesterol under control.”
Go for a 30 minute walk
A study from University College London found that people who did 30 minutes of exercise, such as walking or dancing, performed better in memory tests the following day. Exercise improves blood flow throughout the body, but in particular to the brain, improving cognitive function.
Dr Helen Wall is a senior GP partner from Bolton. She reminds us how movement is key for boosting brain health: “While it’s true that genetics and some things we definitely can’t control, such as our age, have significant impact on our memory, there is mounting evidence for environmental and lifestyle factors that can potentially strengthen our memory and brain function. Cardio exercises, such as walking, swimming or cycling improve blood flow to the brain and support the growth of new brain cells.”
Get at least six hours sleep a night
Researchers at University College London have found that at least six hours of sleep have been linked to better memory skills. Dr Wall says sleep is essential for brain health and says: “There’s some evidence that those who sleep less are more at risk of dementia.”
“Rest and downtime aren’t just important, they’re essential for a healthy, high-performing brain,” says brain health expert Lou Parker. “When you rest, especially during sleep, your brain processes and organises the information you have learned throughout the day. It strengthens neural connections, turning short-term memories into long-term knowledge. Without sufficient rest, this process is disrupted, leading to forgetfulness and reduced cognitive ability.”
Take 10-minute screen breaks
In 2022, a team of European researchers found that breaks as short as 10 minutes can reinvigorate us. Many of us spend most of the day working at a screen, only to then unwind with a smartphone or tablet later on. “Our brains are not designed for prolonged focus on screens,” says Lou Parker. “Staring at them for hours overstimulates the prefrontal cortex, this is the hub of the brain responsible for decision-making, problem-solving and concentration. Over time, this overstimulation can lead to cognitive depletion.”
Focus on omega 3s
“Think about your diet,” advises Dr Wall. “The omega-3 fatty acids that are found in oily fish, walnuts and flaxseeds, omega-3s support brain structure and function. Also look to increase your intake of foods rich in antioxidants; blueberries, dark chocolate, spinach and kale reduce oxidative stress in the brain.”
Walnuts are particularly important; long associated with the powers of concentration and processing, they are now the subject of a large-scale study by the University of California, which is observing how walnuts can improve memory function in people with long Covid.
Outsource your cognitive load
“We need to prioritise what’s important, so we can rapidly deploy that information when needed,” says Charan Ranganath, professor of psychology and neuroscience at the University of California.
Ranganath outsources mundane tasks, such as keeping a diary, to his phone. “We should allow our devices to do the tedious work,” he says. In fact, a study at the University of Texas at Arlington earlier this year, found that by using reminders, older adults were able to combat some of the forgetfulness that comes with age.
Dr Rees also advises that we use devises or lists to for reminders. “Offload some of the cognitive load by using external aids, setting an alarm or your phone, or making a list. This will free up cognitive resources.”
Avoid toxins
“Anything that produces toxins and limits oxygen carrying capacity to your cells will be to the detriment of your brain,” says Dr Wall, “so avoid smoking and excessive alcohol consumption.” In fact, a study that appeared in The Lancet in October cited the relationship between consuming alcohol and the development of dementia and found that no level of consumption is regarded as safe.
Find regular everyday memory challenges
Recent research by Germany’s Maximilian University of Munich found that reading books – specifically fiction – had a positive effect on cognition and a far greater positive impact on brain health than reading on a screen.
You can build memory challenges into your day in other ways, too. Neuroscientist Dr Richard Restak suggests composing a shopping list and memorising it; then using this – not a list on your phone – to do your shop. See the items in your mind and only consult your list at the end, if necessary, he advises.
Remembering recipes and cooking are also effective ways to improve memory, as well as getting in the car without turning on your satnav; a 2020 study suggested that people who used GPS more frequently over time showed a steeper cognitive decline in spatial memory three years later.
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