10 Memory Improvement Tips

Here's a list of ten things you can do to start improving your memory. Review this list carefully.

These are action steps you can implement to help keep your brain sharp and strengthen your brain power.

Just remember that when it comes to memory improvement, there are no quick fixes or overnight miracles.

Improving your memory involves a whole mind-and-body approach. That makes a lot of sense if you stop and think about it.

1. Eat a handful of blueberries every day. Research shows that blueberries contain compounds that boost the neuron signals in the brain that help with memory and other cognitive skills.

2. Practice using visualization and association technique when memorizing.

   This is the building block for the powerful memory systems. They work very well on their own for many types of material you may want to remember.

3. Get enough restful sleep. Start going to bed a half-hour earlier than usual.

   Most people are sleep-deprived, which hurts the memory consolidation that occurs during sleep. Cut back late-evening activities to free up more time for sleep.

4. If you have sleep problems, consult your doctor for remedies. There are many undiagnosed cases of sleep apnea among the general public.

   If you suspect you have sleep apnea or can't get restful sleep for other reasons, consult your doctor.

5. Exercise aerobically for 20 minutes three times per week. Studies demonstrate that high-intensity aerobic exercise stimulates the growth of brain cells in the hippocampus. This is one of the major brain areas responsible for memory.

6. Engage in mindfulness meditation for 10 minutes every day. Regular meditation has been shown to thicken the brain's cortex, the area responsible for higher functions.

   Studies have concluded that among the many benefits of meditation are sharpened focus and improved memory.


Blueberries boost brain power

7. Play your favorite brain game for 5 minutes every day. Keep your concentration sharp. Play a puzzle, brain teaser, or other brain game for a few minutes each day.

8. Buy a pocket organizer and start using it. Every day, write down all your appointments, tasks, and ideas in a small notebook such as a DayTimer or Day Planner.

   Make sure to consult and update the notebook throughout the day.

9. Start chewing gum. Chewing gum has been shown to increase blood flow to the brain. Studies have shown that chewing gum can boost memory ability by as much as 35%.

10. Substitute vegetables for heavy carbohydrates during meals. Foods that cause a jump in blood sugar (such as white pastas and breads, sugary desserts, and sodas) lessen your concentration and make you feel drowsy.

    For some people, the dietary impact on memory is very noticeable. Instead, get your carbs and fiber from vegetables and whole-wheat products.

Build your natural memory ability by treating your brain and body properly.

And, learn the powerful memory systems that let you use your brain to remember things the way Nature intended.

Published: 06/14/2010
Last Updated: 06/11/2020