Discover Expert-Approved Hacks To Combat Memory Decline
As people get older, it's common for them to have a tougher time remembering things. That's usually not a matter of long-term memory, which can often hold strong even with the onset of memory-affecting diseases like dementia or Alzheimer's disease. Instead, memory problems can be the most persistent in the short term and see people's loved ones repeat the same information to them multiple times in the same conversation.
Once serious memory loss takes hold, treatment options tend to be limited and uncertain. Instead, the most valuable information in this respect is aimed at preventing these issues from manifesting in the first place. In cases where that's not possible, they can prevent it from coming as early or as strongly.
Aerobic exercise
As a neurologist named Barry Gordon told Johns Hopkins Medicine, the primary way that people can prevent adverse effects on their brain health is by engaging in exercise that gets the blood pumping. That's because increased blood flow to the brain has a significant effect on memory.
Gordon also recommended getting into the habit of exercise as a means of preventing diabetes and hypertension, controlling body weight, and improving overall mood and sleep patterns. He also mentioned that the benefits of this exercise program can materialize no matter what age a person starts it.
Keep living spaces organized
As the Mayo Clinic suggested, it's easier for memory problems to get out of hand in a disorganized space. The harder it is to keep track of everything, the more brain power it takes to discover them again.
One headache-saving way of doing this is to keep one's most important and most frequently used items in the same set place every day. When keys, glasses, wallets, and phones are always where they should be, that frees up an amount of mental energy that's easy to underestimate.
Organize schedules in one place and keep it up to date
In addition to organizing physical spaces, the Mayo Clinic suggests keeping time-oriented and task-oriented plans thoroughly organized as well. Indeed, the easiest things to forget in life are the contents of these schedules and to-do lists.
Whether it's in a notebook or an electronic planner, the clinic suggests keeping future plans, and appointments logged together and even reading new entries aloud as they're written in to keep them locked in the mind. It's also important to keep to-do lists up to date and mark off completed tasks.
Keep a healthy and regular sleep schedule
Although most of people know they need eight hours of sleep each night, Sun Valley Neurology explained how much this regular sleep schedule can do for the mind. Although they noted that sleep helps people consolidate important memories and healthily forget low-priority information, there's more to it than that.
That's because the brain produces growth hormones that are essential to neuron health during sleep. And since the deterioration of those neurons can begin as early as a person's 20s, a healthy sleep schedule is a key factor in preventing memory loss.
Involve as many senses in the learning process as possible
According to Harvard Health, the more senses a person can involve while they're learning new information, the more likely they are to remember what they learned. This was confirmed in research that saw adults exposed to particular smells when they looked at certain images.
Those who had the images paired with the distinct smells were consistently better at remembering them than those who didn't. If there's a smell, sound, and physical feeling involved in a new skill or piece of information (such as when cooking with a recipe or art technique), it's best to incorporate them into what is being seen or read.
Try incorporating the Mediterranean diet into daily life
In a 2023 study in the BMC Medicine journal, researchers who examined over 60,000 older adults found that the more they adhered to the Mediterranean diet, the lower their risk of developing dementia was. In fact, the average risk that researchers observed decreased by nearly 25%.
According to the Mayo Clinic, the Mediterranean Diet is characterized by emphasizing olive oil, herbs and spices, nuts, beans, legumes, whole grains, and fresh fruits and vegetables. It's also characterized by lean protein sources such as fish and poultry.
Prevent or manage other medical conditions
According to Johns Hopkins Medicine, an easily underestimated factor that can influence memory problems is the presence of other diseases. Although dementia and Alzheimer's disease are commonly associated with memory loss, they aren't the only conditions that can cause it.
Indeed, heart disease is also known for negatively affecting brain health. That's also true of diabetes, strokes, and hypertension. Although there are many reasons why a person might want to reduce their risk of contracting these conditions, they could also help prevent memory loss by doing so.
Don't ignore opportunities for social interaction
Although some people may be more inclined to enjoy solitude than the company of others, it's actually better for their brains to socialize. Although it's common not to want to commit to social plans that were made during a happier day, it's worth it to follow through on them anyway.
According to the Mayo Clinic, socializing helps keep depression and stress at bay, and neither of these problems is good for memory or the brain at large. And as Gordon told Johns Hopkins Medicine, "It's probably better for brain health to have a conversation over lunch with a friend than to memorize numbers in reverse, for instance."
Be open to new information and experiences
According to Harvard Health, the more educated people are, the less likely they are to experience mental deterioration as they get older. It's likely that this is influenced by the effect of further education that encourages people to pursue things that keep them mentally active.
Although taking elective courses is one way to achieve this at more advanced ages, people can derive mental activity from work, new hobbies, or the development of new skills. By letting new creative interests flourish or making a habit of pursuing knowledge, people can both enrich their lives as they get older and better retain what they learned.
Try games that expand and exercise vocabulary
Although long-term investment in new hobbies or skills is an enriching way to keep the brain active, there are more short-term games that can help bolster brain activity as well. And some of them can subtly make people sharper wordsmiths.
Although Wordle is one of the more recently popular examples of this kind of game, classics such as Scrabble or even the humble crossword puzzle can have their own beneficial effects. The Mayo Clinic noted that how these games translate into real-life activity remains unclear, but all signs point to this activity being beneficial.
Try games that encourage practicing mathematical abilities
Some people are more mathematically inclined than they are interested in honing their language skills, and that's not a hindrance to preserving the rigor of their cognitive abilities either. Indeed, numerical games that engage with problem-solving skills can be just as effective.
That's why the list of games that the Mayo Clinic recommended for keeping the brain engaged included Sudoku. Although the Japanese number game's popularity seemed to reach its fever pitch during the 2000s, that doesn't mean it's any less helpful than it was then.
Avoid foods with excessive sugar
According to Harvard Medical School, glucose is an essential energy source for all of the body's cells, and that's doubly true for those in the brain. However, it's also true that getting too much of it is as harmful as not having enough due to the same insulin resistance that influences the onset of diabetes.
It's also true that the modern American diet makes it far easier to get too much sugar than not enough, which makes contracting type 2 diabetes more likely. As Dr. Vera Novak told Harvard Medical School, "Type 2 diabetes accelerates brain aging, which, in turn, accelerates the progression of functional decline."
Be aware of the side effects of certain medications
According to Johns Hopkins Medicine, it isn't unheard of for some medications to affect a person's thinking patterns or memory. One example the organization gave concerned sedatives that are sometimes prescribed for certain anxiety disorders.
Granted, these medications have likely been prescribed for a good reason, so it's not necessarily a good idea to stop taking them altogether. However, it is nonetheless worth reviewing their effects with a doctor to see if any alternative or mitigating treatment options are available.
Try to avoid multitasking
When lives get busy, people will often find themselves trying to get multiple tasks accomplished at once. Although this can't always be avoided, it's best to limit distractions as much as possible and focus on one task at a time whenever possible.
According to the Mayo Clinic, people are more likely to remember information if what they eventually try to recall had their undivided attention when they first learned it. The fewer opportunities a person has to split their focus, the more likely they are to remember what they focused on.
Fish oil supplements could be worth trying
According to the American Heart Association, the onset of coronary artery disease (CAD) increases the risk of cognitive decline and the associated memory loss by 45%. That's what made the results of a study that provided fish oil supplements to people experiencing this condition so promising.
That's because the omega-3 fatty acids present in fish oil supplements were not only shown to reduce cognitive decline in CAD patients but actually to improve their cognitive function. That's not to say fish oil is a miracle cure, but these results show its incredible value as a tool to help prevent memory loss.
Get started on passions that were put on the back burner
Many people can think of something that they've always wanted to do but always seemed to put off for later. However, what they may not realize is that pursuing them now could end up making other aspects of their lives easier.
Although it takes a lot of time to learn a new language or how to play a musical instrument, that time is well-spent even before it starts showing practical results. According to South Valley Neurology and the Mayo Clinic, that's because this learning process is great for keeping the brain active and preventing memory loss.
Avoid drinking alcohol in excess
While a person can do the body many favors by avoiding alcohol entirely, excessive drinking on a regular basis is a specific behavior that's problematic for cognitive ability and memory retention. According to the Mayo Clinic, that's because it has a neurotoxic effect on the brain.
Since alcohol impairs communication within the brain and affects the functions of brain cells, it's not uncommon for excessive drinking to result in memory loss and intellectual impairment alongside more obvious symptoms like headaches and slurred speech.
Believe that it's possible to keep your memory sharp
Although some impairments that complicate people's memory retention likely aren't so surprising (alcohol and lack of sleep, for instance), some factors aren't so obvious and may never have occurred to most people. According to Harvard Health, one of these factors is the belief that memory loss is inevitable.
Indeed, research has shown that older adults perform worse on memory tests when they're exposed to negative stereotypes about aging and memory. When they're encouraged to believe they can improve their memory, that confidence is reflected in their test scores. Thus, feeling helpless about memory loss is a self-fulfilling prophecy.
Make a conscious effort to develop a meditation habit
In a 2017 study published in the Journal of Alzheimer's Disease, researchers examined the effect that regular practice of meditation had on older adults experiencing subjective cognitive decline, which is a key precursor to Alzheimer's Disease. And the results were fascinating.
Although this study's findings were a preliminary springboard for further research, researchers nonetheless discovered that regular mediation resulted in significant improvements in both the participants' subjective recall experiences and their performance on objective cognitive tests. While it's early to say meditation reverses memory loss, that's not an absurd conclusion to draw.
Repeat new information when it's first heard
It can be a little getting used to for those who don't normally make this habit in life, but Harvard Health recommended either repeating something that's important to remember out loud or writing it down when it's first heard.
This allows people to reinforce both the memory and its connection to one's life. Some examples Harvard Health gave included addressing someone by their name right after hearing it or noting aloud where an item was moved as it was being brought out of its usual place.
Maintain a healthy body weight
Although maintaining a regular exercise schedule and a healthy diet is beneficial to preserving memory and cognitive abilities for various reasons, one of those reasons may come as a surprise. Although researchers who published a 2022 study in Frontiers In Nutrition found that high systolic blood pressure had a negative association with memory function, that wasn't all they found.
As it turns out, body mass has its own effect on memory because studied participants who could be classified as overweight or obese were observed to have poorer memory performance than those at healthier weights. Muscle mass didn't appear to have this negative correlation.
Give yoga a try
Although yoga is a great form of low-impact exercise that works out the whole body, its value in this area isn't the only reason why it could be helpful for preventing memory loss. Instead, it's the fact that it's one of the more relaxing ways to exercise.
As a 2019 article in Medicine explained, people produce an abundance of the hormone cortisol when they're in stressful situations. When that stress is chronic and that cortisol production happens too frequently, it's known to damage the hippocampus, a brain structure that influences learning and memory.
Learn to practice mindfulness
Since meditation has been established as a promising technique for lowering the risk of memory loss, it may sound redundant to suggest that developing a mindful attitude about life can have a similar effect. Yet, while meditation is a helpful way to train one's sense of mindfulness, it's not the be-all and end-all of the concept.
Instead, the researchers behind a 2017 study in the Journal Of Alzheimer's Disease Reports described mindfulness as "developing awareness through paying attention to the unfolding of ongoing experience in the present moment, purposefully and non-judgmentally." They also found that long-term adoption of this way of life had promising results for memory retention even when no meditation necessarily occurred.
Repeat important information but not all at once
According to Harvard Health, repetition of learned information is one of the most effective ways to retain it. However, that repetition isn't as effective when it's happening excessively within a short period. That's how stressed students tend to cram for exams, but there are easier ways to memorize through repetition.
The more complicated the information being learned is, the more valuable it is to space out one's study of it. Harvard Health recommends going through the desired information once an hour, then once every few hours, and then once every day to extend this time between repetitions.
Avoid tobacco
Although a 2013 study in the Journal of the Formosan Medical Association noted that earlier research suggested that nicotine may actually improve some cognitive functions, their findings suggested that memory wasn't one of them. And the reason may be two-pronged.
There could be a factor inherent to nicotine itself that affects memory, as participating smokers in this study were found to have worse overall visual memory than non-smokers. However, they were also found to have poorer sleep quality, which is also a significant factor that influences memory loss.
Vitamin D levels can be a potential factor for memory loss
According to a 2016 study in the Journal Of Alzheimer's Disease, vitamin D deficiencies have long been linked with the risk of dementia and cognitive decline, but previous research had never quite established how that effect was supposed to work.
What they found was that while severe vitamin D deficiencies didn't exhibit any significant effect on verbal memory, they showed evidence of influencing the decline of visual memory. In other words, vitamin D may not make it easier to remember people's names, but it could prevent distortion in how people picture their memories.
Come up with mnemonic devices
Sometimes, there are little tricks that people can do to help them remember lists of information or people's names. Some examples that Harvard Health gave involved turning the first aid procedure of resting, icing, compressing, and elevating injured limbs into the acronym RISE.
Another similar example is the sentence "Every good boy does fine," which helps music students remember the notes on the lines of the treble clef. Otherwise, someone with the name April may bring to mind blooming flowers, which makes their name easier to remember.
Avoid foods loaded with refined carbohydrates
Although the presence of refined carbohydrates is typically what makes the difference between white bread and healthier multi-grain bread, they're found in a wide assortment of fast food products and ready-made cereals.
They're unhealthy for the body for many reasons, but they can also potentially influence memory loss. Indeed, a 2018 study in Current Opinion In Clinical Nutrition And Metabolic Care suggested that a diet high in refined carbs can have an adverse effect on memory and other Hippocampal functions before it even causes weight gain.
Cocoa may help younger adults prevent memory loss
According to a 2020 study in Nutrients, there's some evidence to suggest that the regular intake of cocoa flavanols could have a preventative effect on the contraction of neurodegenerative diseases and the risk of cognitive decline. As such, it may also help prevent memory loss.
However, it's worth noting that any data in this area remains preliminary and requires further research. It's also worth remembering that an excess of sugar is likely to have the opposite, so going out and buying random candy bars could do more harm than good.
Schedule doctor's appointments regularly
As South Valley Neurology noted, there's much that regular contact with a doctor can accomplish for those with concerns about memory loss. Obviously, they're likely to have some direct insights that can prove helpful, but that's not the only reason this contact can be beneficial.
That's because memory loss is often a symptom of other physical and mental health issues. After all, anxiety and depression aren't any more helpful for a person's efforts to remember things than heart disease and diabetes. A doctor can help stay on top of those issues.
Post-It notes can be a valuable ally
Even at the best of times, it can be hard to keep track of everything someone has to do in a given day. Unfortunately, that problem only gets more difficult to overcome when they start experiencing memory problems.
As the Alzheimer's Society of Canada suggested, Post-It notes are easy reminders to take for granted, but it's also easy to underestimate how effective they can be. It's just important to take them down once the task has been fulfilled so it's not overdone.
Create a "memory palace"
Although it's a mildly difficult concept to explain, memory champions like Nelson Dellis, Clemens Mayer, and Dominic O'Brien have used the "memory palace" concept to memorize dizzying string of numbers. Although the concept is a little unorthodox, it works by relying on the brain's spatial memory systems and their long-lasting sophistication.
The memory palace works by choosing a space you're intimately familiar with and picturing it in your mind. Then, you think of specific parts of that room or place you're familiar with and place the list of things you're trying to remember in those spots. It can also help to exaggerate those things to make them stand out more. For instance, imagine the apple in this picture being able to talk, or the eggs having the names of people you don't like written on them.
Timers aren't just for ovens
As the Alzheimer's Society of Canada suggested, oven timers that inform people when their food is finished cooking can also come in handy for so many of life's daily tasks that involve a waiting period. But their value isn't limited to reminding people to check when their laundry is ready.
That's because the Alzheimer's Society noted that they can be used to help remind people of commitments they made earlier in the day and stay on top of them. For instance, a person who knows they have an appointment to attend that day can set a timer for a half-hour before the scheduled time, which gives them a chance to be punctual.
It can help to "chunk" information
It's much easier to transport these bananas when they're in a bunch and remembering information can work the same way. While mnemonic devices can help a lot with memory, building those devices around chunks of information rather than specific pieces of it can be helpful.
The fact that the NAACP is called the "N double-A C P" rather than the "N A A CP" is a small example of this chunking, but other examples can include grouping grocery list items together by the aisle you expect to see them in. Indeed, college students studying for exams are using the same technique when they go through units covered in their classes, rather than a scattershot estimate of what might be on the test.
Prepare for the big emergencies ahead of time
In the movie Memento, Leonard Shelby keeps himself abreast of the information he needs to solve the film's central mystery by preparing a series of photos and tattoos to account for his short-term memory condition. Although tattoos may be an extreme form of his methods, similar tactics can prepare people's memories for the stress of an emergency.
Whether it's a document on one's phone or something they keep in their wallets, people can benefit from a handy reference that chronicles their emergency contact numbers, medications and mobility devices they may need, or wishes they may have for what to do in the event that they're incapacitated. The more of this information there is on hand, the less there is to remember.
Don't underestimate the power of rhyme
Although it can be challenging for musicians to remember their lyrics if their body of work is extensive enough, the fact that most songs rhyme is also working in their favor. According to New Scientist, both rhyme and rhythm can be useful for remembering things.
This is because of a process that occurs in the brain called acoustic encoding, in which both the words and the sounds it takes to make them are stored and retrieved in the brain. So when forming a mnemonic, it can help to make it rhyme, sing it, or both.
Set up medications in a clearly visible, routine place
While it's clear from the Alzheimer's Society of Canada's tips for retaining memory that medication is a major factor in their concerns, it's also worth remembering that even healthy minds can easily forget an important medication from time to time.
Since some can be pretty regimented with how often they're supposed to be taken, it's important to leave them in a place you regularly visit that's both easy to spot and out of reach of children. For instance, putting them near the coffee machine serves as its own reminder to take the first pill of the day.
Try to visualize the information you're trying to retain
Although the sounds of the information we're trying to learn can be helpful in their own right, it can be particularly handy to mentally convert those sounds into an image. For instance, it's easier to remember that someone is named Mike if you imagine him speaking into a microphone when you hear his name.
As with the memory palace, the more exaggerated and animated that mental image is, the more memorable it is for longer. So if you want to remember that someone has a new boyfriend, you're unlikely to forget the image of the couple skipping through a meadow together.
Leave visual cues of tasks displayed until they're done
This is similar to the tactic of sticking Post-It notes around as needed, but it's sometimes both a subtler and more visible reminder to leave signs of important things to do visible until they're done.
For instance, a sink full of dirty dishes can be ignored, but it will create an effective reminder every time someone passes by it. The same will be true if unfolded laundry is left out in the living room or if a new pot is placed on the stove before cooking starts.
Use "flags" or "stars" to keep important emails handy
Even taking all the spam messages they can fall victim to aside, email inboxes can get pretty crowded in a given day. This can make it a little tough to remember which emails stand on their own and which ones need follow-ups.
However, it doesn't have to be hard at all. Those who leave the emails with no further action required as-is but who mark the ones needing a follow-up with a flag or star (depending on the email client) are better at organizing their inbox than those who don't. Far fewer important messages get missed that way!
