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How to Improve Your Brain Power, Memory, Focus, and Concentration - Dr. HansajiBoost your memory power -
Medically reviewed by Timothy J. Legg, PhD, PsyD — By Jon Johnson — Updated on June 20, Train your brain Exercise Meditate Sleep Sugar Calories Caffeine Chocolate Risk factors Summary There are various ways a person can help to improve their memory. Do brain training. Share on Pinterest Research suggests that meditation may cause long term changes in the brain that improve memory.
Get enough sleep. Reduce sugar intake. Avoid high calorie diets. Increase caffeine intake. Eat dark chocolate. Risk factors for memory impairment. Share on Pinterest Exercising regularly may help keep the mind sharp.
How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.
You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article.
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How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. Related Coverage. Legg, PhD, PsyD. Medically reviewed by Katherine Marengo LDN, R. What to know about short-term memory and short-term memory loss.
Medically reviewed by Seunggu Han, MD. What are the different types of memory? Some stress relief activities might include:. If the stress is too much, you might also consider talking with a mental health professional for other stress-reducing strategies that might help.
Researchers have found that both loneliness and social isolation can put people at higher risk for memory and cognition issues.
Loneliness relates to feeling alone or separated, while social isolation refers to not having a lot of people to socialize with on a regular basis.
The two can be connected, but they are not the same. You might also be interested in:. Playing games on consoles like the Wii or a brain-exercise game may not be the first thing you might think about doing.
But, engaging in these activities may even be good for you since simply trying something new gets your brain juiced, said neuropsychologist Reon Baird-Feldman, Ph.
Novelty refers to experiencing or interacting with something new or different, and novelty has been associated with stronger memory. If video games are too techy for you, play along with Wheel of Fortune or Jeopardy! on TV, said Baird-Feldman. Challenge your know-it-all partner to make it more fun.
Other than video games or playing along with game shows at home, just engaging in any mentally stimulating activities may help with your memory or forgetfulness. Researchers of an International Journal of Lifelong Education longitudinal study tested how different activities might affect participants' cognitive abilities.
They focused on memory and verbal fluency tasks related to verbally recalling information for individuals aged 50 and older. The activities included:. The researchers, found after four years of doing any of the activities, the participants experienced a delay or reduction in the decline of their memory or verbal fluency.
If you ache every time you work out and never sleep well due to night sweats , you may take medicines to help you get relief. But be careful: Some medications have memory loss as a side effect. How much is unknown, but you're probably familiar with the next-day grogginess.
The medicine known as diphenhydramine found in many allergy medications and nighttime pain pills has an "anticholinergic" effect. That means it blocks communication between nerve cells—which can result in cognitive issues.
Talk with a healthcare provider about other remedies like relaxation or cognitive therapy for sleep problems. There are several other ways to help you with your memory and reduce forgetfulness. Some things to consider doing are to:. It's normal to be forgetful from time to time.
Fortunately, there are different ways that can help boost your memory, regardless of your age. These include activities like exercising, trying stimulating activities, and getting active. Still, if you find that forgetfulness or your memory is getting worse, reach out to a healthcare provider.
Memory loss. Eichenbaum H. Memory: organization and control. Annu Rev Psychol. National Institute on Aging. Memory, forgetfulness, and aging: what's normal and what's not? NIH News in Health. Sleep on it. National Institutes of Health.
Centers for Disease Control and Prevention. Are you getting enough sleep? Davidson P, Jönsson P, Carlsson I, Pace-Schott E.
Does sleep selectively strengthen certain memories over others based on emotion and perceived future relevance?
Li J, Pora BLR, Dong K, Hasjim J. Health benefits of docosahexaenoic acid and its bioavailability: A review. Food Sci Nutr. Stern Y, MacKay-Brandt A, Lee S, et al. Effect of aerobic exercise on cognition in younger adults: A randomized clinical trial. Munro CA, Wennberg AM, Bienko N, Eaton WW, Lyketsos CG, Spira AP.
Similarly, your brain's cognitive reserve — its ability to withstand neurological damage due to aging and other factors without showing signs of slowing or memory loss — can also benefit from exercise, both physical and cognitive. So what types of exercises might benefit your brain?
Research suggests that when it comes to keeping your mind sharp, exercising your body as well as your mind and sticking to healthy habits is the ideal formula.
Foods high in antioxidants include nuts, fruits especially berries , veggies, chocolate, and herbs and spices, past research notes. In addition to good nutrition, regular exercise can promote vascular health to help protect brain tissue.
Avoiding ruts and boredom is also critical. Bender, adding that some researchers believe people are more vulnerable to dementia when they pay less attention to the things around them. Therefore, sedentary and relatively passive activities, such as sitting in front of a TV for hours a day, can be detrimental to brain health over time.
Physical exercise can also be particularly beneficial for the brain. And a small study published in July in the Journal of the International Neuropsychological Society found that a single moderate-intensity workout session immediately before a cognitive task resulted in greater brain activation.
The researchers measured the brain activity of 26 healthy adults ages 55 to 85 on two separate days. On one day, they had participants rest for 30 minutes before identifying famous and nonfamous names; on a separate day, they had participants pedal a stationary bike for 30 minutes before doing the same activity.
The result: There was significantly greater brain activation after exercise. This finding led researchers to conclude that exercise can immediately change the way our brains function, which added to existing scientific evidence that physical activity helps strengthen brain function and memory.
Health experts recommend sticking to brain training that involves real-world activities instead. Exercises to strengthen brain function should offer novelty and challenge. Brush your teeth with your opposite hand. Your morning newspaper is a great place to start.
Morley, MD , a professor of medicine in the division of geriatric medicine at St. Louis University in Missouri. In addition to word games, Dr. Morley recommends the following exercises to sharpen your mental skills.
Additional reporting by Lisa Rapaport.
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Some tips to help you get more structure include:. By staying organized, you may be less likely to miss out on important dates and appointments. As you get older, your sleep patterns can change.
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As you play, you would memorry be working on your:. These are all memoru for improving brain health. But Sugar-free options if mekory always CLA and aging the Cube endlessly frustrating?
No worries: Any game that stretches your Thermogenic weight loss shakes is helpful. Elevating your heart rate three times a week for 20 minutes, even just by walkingbathes your brain in oxygen and helps it grow new cells.
Research has also shown that aerobic exercise had a positive effect on executive function which includes working memory.
That effect was stronger for participants who were older in age. Card games may be helpful for an improvement in your memory. For example, you might consider playing a card game like bridge. The combination of strategy and memory in bridge challenges the brain to learn new information and exercises cells so they don't die," said Dr.
Plus, socializing while playing cards adds a level of unpredictability that gives your brain a charge—something solo games don't offer.
Bridge is definitely on the comeback, so you can learn to play through a community college or continuing education program or hire a private instructor for lessons. While stress may not always be avoidable, it may be helpful to find ways to reduce stress if possible. A study published in looked at the relationship between stress and cognitive function.
The researchers found that middle-aged women who had experienced more stressful events within a year of the study showed more issues with verbal memory. Some stress relief activities might include:. If the stress is too much, you might also consider talking with a mental health professional for other stress-reducing strategies that might help.
Researchers have found that both loneliness and social isolation can put people at higher risk for memory and cognition issues. Loneliness relates to feeling alone or separated, while social isolation refers to not having a lot of people to socialize with on a regular basis. The two can be connected, but they are not the same.
You might also be interested in:. Playing games on consoles like the Wii or a brain-exercise game may not be the first thing you might think about doing. But, engaging in these activities may even be good for you since simply trying something new gets your brain juiced, said neuropsychologist Reon Baird-Feldman, Ph.
Novelty refers to experiencing or interacting with something new or different, and novelty has been associated with stronger memory. If video games are too techy for you, play along with Wheel of Fortune or Jeopardy!
on TV, said Baird-Feldman. Challenge your know-it-all partner to make it more fun. Other than video games or playing along with game shows at home, just engaging in any mentally stimulating activities may help with your memory or forgetfulness.
Researchers of an International Journal of Lifelong Education longitudinal study tested how different activities might affect participants' cognitive abilities. They focused on memory and verbal fluency tasks related to verbally recalling information for individuals aged 50 and older.
The activities included:. The researchers, found after four years of doing any of the activities, the participants experienced a delay or reduction in the decline of their memory or verbal fluency. If you ache every time you work out and never sleep well due to night sweatsyou may take medicines to help you get relief.
But be careful: Some medications have memory loss as a side effect. How much is unknown, but you're probably familiar with the next-day grogginess. The medicine known as diphenhydramine found in many allergy medications and nighttime pain pills has an "anticholinergic" effect.
That means it blocks communication between nerve cells—which can result in cognitive issues. Talk with a healthcare provider about other remedies like relaxation or cognitive therapy for sleep problems. There are several other ways to help you with your memory and reduce forgetfulness.
Some things to consider doing are to:. It's normal to be forgetful from time to time. Fortunately, there are different ways that can help boost your memory, regardless of your age.
These include activities like exercising, trying stimulating activities, and getting active. Still, if you find that forgetfulness or your memory is getting worse, reach out to a healthcare provider.
Memory loss. Eichenbaum H. Memory: organization and control. Annu Rev Psychol. National Institute on Aging. Memory, forgetfulness, and aging: what's normal and what's not? NIH News in Health. Sleep on it. National Institutes of Health. Centers for Disease Control and Prevention.
Are you getting enough sleep? Davidson P, Jönsson P, Carlsson I, Pace-Schott E. Does sleep selectively strengthen certain memories over others based on emotion and perceived future relevance?
Li J, Pora BLR, Dong K, Hasjim J. Health benefits of docosahexaenoic acid and its bioavailability: A review. Food Sci Nutr. Stern Y, MacKay-Brandt A, Lee S, et al. Effect of aerobic exercise on cognition in younger adults: A randomized clinical trial. Munro CA, Wennberg AM, Bienko N, Eaton WW, Lyketsos CG, Spira AP.
Stressful life events and cognitive decline: sex differences in the Baltimore epidemiologic catchment area follow-up study. Int J Geriatr Psychiatry. Read S, Comas-Herrera A, Grundy E. Social isolation and memory decline in later-life. Schafer M, ed. The Journals of Gerontology: Series B.
Cacioppo S, Grippo AJ, London S, Goossens L, Cacioppo JT. Loneliness: clinical import and interventions. Perspect Psychol Sci. Loneliness and social isolation—tips for staying connected.
Skavronskaya L, Moyle B, Scott N.
: Boost your memory power| How to Improve Memory: 11 Ways to Increase Memory Power | Physical Activity Guidelines for Americans. Setting up an online calendar that sends reminders to your phone helps you keep track of all those appointments and meetings. The brain is always active, even during sleep. Annals of Neurology, 72 1 , — Latest news Ovarian tissue freezing may help delay, and even prevent menopause. Get help. |
| 25 Ways to Improve Your Memory | In many cases, perishable Powwr a good thing. Centers Muscle density measurement Disease Control and Prevention. Medically me,ory by Menory Rose Wilson, Ph. Pay Nemory Attention Blood circulation diseases Difficult Information. Boost your memory power stimulation may boost long-term, working memory in older adults Researchers found that applying controlled electric shocks to some areas of the brain may improve long-term and working memory in older adults. Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. Increasing personal vocabulary. |
| How to memorize things fast: 11 memorization techniques | Take the assessment and get matched with a therapist in as little as 48 hours. Get productivity tips delivered straight to your inbox. Any of these activities can help you improve your memory, so long as they keep you challenged and engaged. Social Isolation Loneliness relates to feeling alone or separated, while social isolation refers to not having a lot of people to socialize with on a regular basis. For example, a study of people aged 19 to 93 showed that a single bout of 15 minutes of moderate exercise on a stationary bike led to improved cognitive performance, including memory, across all ages As you become more consistent recalling your new vocabulary words, you can increase the time between reviews from daily to weekly to monthly. Next up video playing in 10 seconds. |
| How to Improve Memory: Power, Concentration, Retention, and Focus | In the study 30 male Special Operations Forces…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Medically reviewed by Timothy J. Legg, PhD, PsyD — By Jacquelyn Cafasso — Updated on September 18, Share on Pinterest. Learn something new. Repeat and retrieve. Try acronyms, abbreviations, and mnemonics. Use all of your senses. Lose the GPS. Keep yourself busy. Stay organized. Sleep on a regular schedule. Avoid bright screens before bed. Eat more of these foods:. Eat less of these foods:. Avoid certain medications. Get physical. Manage stress. Drink water. Drink coffee. Enjoy nature. Practice yoga. Shed the extra weight. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Sep 18, Written By Jacquelyn Cafasso. Dec 22, Medically Reviewed By Timothy J. Legg, PhD, PsyD. Share this article. Read this next. The Importance of Mental Fitness. Can Depression Cause Memory Loss? Unpacking the Notion of Love Addiction. Medically reviewed by Kendra Kubala, PsyD. Toxic Femininity, Explained — Plus, Tips to Overcome This Mindset Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being. READ MORE. Isolation, Loneliness are Major Mortality Risk Factors for People With Obesity A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. The… READ MORE. Psychedelic Ibogaine May Help PTSD and Depression After Traumatic Brain Injury A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. In the study 30 male Special Operations Forces… READ MORE. We are primarily visual creatures who best remember images, rather than words. For example: my dog, Leah, is a Schipperke, which is a hard word to remember. Imagine a tiny boat representing a tiny dog with a huge portly captain — the skipper — standing in it while holding a key, skipper key. As in this example, images are most effective as memory prompts when they are whimsical, inappropriate and even outrageous compared to the objects that inspired them. Here are a few key tips to practise for retention and recall of memory. Picture yourself drinking coffee. Not only can you imagine yourself doing that, but you can also imagine smelling its delightful aroma. In your imagination you can taste it and savour it as it flows over your taste buds. The coffee experience is both verbal naming and describing it , as well as sensory tasting, smelling, etc. The more senses that can be recruited, the more likely you will be able to form a long-lasting memory, as more areas of the brain are involved. Our brains are designed to work with meaning. The easiest way to organise unrelated information is to place things you are trying to remember into a framework, like a story or a rhyme. As an example, I parked my car yesterday in space in a seven-storey garage. So how to guarantee that I will be able to find it? By using the sounds-like system based on rhymes. I pictured a tree under a blazing sun in full bloom with beehives so numerous and ponderous that they weigh down all the branches. It was the 16th-century architect and philosopher Giulio Camillo who suggested the memory theatre as a way of using images and loci the position of these images to remember. The loci method remains one of the most popular used by mnemonists and a few of the ones I use are 1 my home, 2 a nearby library and 3 a coffee shop. So if I want to remember, say, three items — milk, bread, watermelon — here is how I would do it. House — imagine the house as a pint of milk turned on its side with milk pouring out of the chimney. Library — when I look through the floor-length window facing me, I see loaves of bread instead of books on shelves. Coffee shop — a giant coffee cup on a table outside contains a watermelon. By Linda Melone. Medically Reviewed. Samuel Mackenzie, MD, PhD. Next up video playing in 10 seconds. A Whole-Body Approach to a Healthy Brain So what types of exercises might benefit your brain? Test your recall. Make a list — grocery items, things to do, or anything else that comes to mind — and memorize it. An hour or so later, see how many items you can recall. Make the list as challenging as possible for the greatest mental stimulation. One small past study suggested that writing and organizing lists helped older adults recall word lists more effectively. Let the music play. Learn to play a musical instrument or join a choir. Learning new and complex skills is good for the aging brain, and a past review published in The Gerontologist suggested that musical activities like playing a musical instrument, singing in a choir, or taking piano lessons showed particular promise for healthy brain aging, though research is limited. Do math in your head. Figure out problems without the aid of a pencil, paper, or computer. You can make this exercise more difficult — and athletic — by walking at the same time. Take a cooking class. Learn how to cook a new cuisine. Cooking uses a number of senses — smell, touch, sight, and taste — that involve different parts of the brain. Learn a foreign language. The listening and hearing involved in learning a new language stimulates the brain. Create word pictures. Visualize the spelling of a word in your head, and then try to think of other words that begin or end with the same two letters. |
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