How to improve your memory health

By Editorial Team Last updated Sep 27, 2023

How to improve your memory health

Some people have lapses in memory, for instance, forgetting the name of a new acquaintance or misplacing their office keys.

Often, this is because a person is a bit too busy or is preoccupied. Having a consistently poor memory could be a problem for someone. A lot of things could trigger memory loss, for instance, genetics, age, and some medical conditions that affect the brain. Diet and lifestyle are other risk factors. People can be able to take steps to protect their brains against cognitive decline as they grow older.

Brain training

The brain needs regular use to stay cognitive and healthy. Mental workouts are very important. It challenges the mind and helps it grow and expand, and this improves memory. People who do about 15 minutes of brain training activities at least 4 days a week had brain function improvements. Work on your ability to recall details and quickly memorize patterns.

There are a few apps and games that you can use to train your brain. Some of the apps are:

Happify

The Happify app combines effective tools and programs to help maintain the brightest and happiest you. With the Happify App the goal is simple — empower users to take control of the stress and emotions that come with everyday life. This app is free for iPhone and Android users.

Brain HQ

The Brain HQ app is built on the principles of brain plasticity and looks to mold and shape your brain while improving perception, thinking, and decision-making. Brain HQ has been tested in studies by researchers from leading institutions and has been shown to work in large-scale randomized clinical trials. This app costs $13.99 per month or $94.99 per year for iPhone Only.

Lumosity

This sharpens your memory, attention, and cognitive skills with daily tasks and games to keep your mind consistently challenged. This app costs $11.99 per month and $59.99 per year for iPhone and Android users.

Elevate

This app offers more than 35+ training activities that focus on skills associated with precision, context, visualization, and more. With Elevate, pick the skills you’d like to improve and receive a personalized training program catered to your needs. Elevate app costs $11.99 per month and $44.99 per year for iPhone and Android users.

Peak

This app looks to exercise your mind and enhance your mental agility with daily workouts covering up to five areas of focus. Peak app price varies for iPhone and Android users.

Neuronation

The mission of this app is to strengthen focus, memory, and intelligence by adapting to your performance and making sure you continue to improve your overall cognitive skills every day. Neuronation price varies for iPhone and Android users.

Quizlet

One of the most popular apps, Quizlet gives you the ability to take your notecards anywhere you want. Quizlet makes it fun and easy to race against the clock in a game of Match, or you can enhance your studying with the ability to add images and audio. For iPhone and Android users, this app is Free. However, Quizlet plus costs $14.99 for these users.

Headspace

This app wants you to treat your head right with a guided meditation that helps improve awareness, anxiety, and stress. Headspace offers 10 x 10-minute meditation exercises designed to put you on a happier, healthier path to success. This app costs $12.99 per month and $94.99 per year for iPhone and Android users.

Exercise

Apart from the apps, we listed above, engaging in physical exercise is another way to improve your memory health. Physical exercise has an impact on the health of the brain. Regular exercise reduces the danger of cognitive decline with age and protects the brain against degeneration.

Aerobic exercise improves memory function in people with early Alzheimer’s disease. Aerobic exercise increases a person’s heart rate and can include any of these activities:

brisk walking
running
swimming
dancing

Meditate

This may help improve the health of memory. Meditation improves to a certain degree the function of the brain, reduces markers of brain degeneration, and improves long-term memory.

Making meditating a habit may increase brain plasticity which helps keep it healthy and cause long-term changes in the brain.

Sleep

Sleeping for at least 7 to 8 hours a day is important for the overall health of the brain. Cognitive impairments often occur as a result of a disruptive natural sleep cycle. This interrupts the processes the brain uses to create memories.

Getting enough sleep, at least about 7-9 hours a day for an adult, helps the brain create and store long-term memories.

Sugar Intake

All sugary foods taste sweet, but they may contribute greatly to memory loss. Drinking too many sugary drinks, such as processed fruit juice, may have links to a lower total brain volume.

Avoiding extra sugar help combat memory loss. People should avoid drinking sweetened with sugar and foods with added, processed sugars.

Caffeine

Caffeine from sources Like coffee and green tea is helpful for boosting memory. Consuming caffeine boosted how well the brain stores memories long-term. Research has shown that Caffeine may improve memory health in the short term. Young adults who always take caffeine in the morning have improved short-term memory.

This insight might be very useful for students and individuals who have to take tests or recall information during a time of day when they may otherwise be tired.

How to improve your memory health – Summary

It does appear that there are risk factors a person has no control over. For instance, genetics. Certain groups of people may be more predisposed to conditions, like Alzheimer’s, which greatly affect the brain and memory.

Eating a diet high in fats and refined sugar and leading a sedentary lifestyle can increase the risk of memory loss. Also, eating a healthy diet and exercising regularly may reduce memory loss and contribute to keeping the mind sharp.