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Dr. Andrew Rynne
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Article Home Adult and Senior Health Tips for better memory

Tips for better memory

Just like muscular strength, the ability to remember (brain strength) increases when you exercise your memory and nurture it with a good diet and other healthy habits. There are good tips to improve your memory and retrieval capacity.


Tips to improve memory

  • Boost your confidence
  • Be confident and convince yourself that you do have good memory that will improve.

  • Commit yourself to the task in your achievements. Keep motivated yourself every time you make a little bit of progress

  • Brain exercises or neurobic exercises
  • Neurobic exercises are the aerobic exercises for brain to develop new mental skills and to develop new nerve connections.

  • Making multisensory association, and doing something that is novel that is important. Involve one more senses in a novel context.

  • Ex: brushing teeth with non dominant hand, get dressed for work; take a shower with eyes closed. Listening to a specific music while smelling a particular aroma

  • Daily regular exercise
  • Aerobic exercises like brisk walking, swimming, and jogging will help to improve the memory.

  • At the time of exercise certain hormone like substance called endorphins are released this will elevate the mood and reduces stress and tension.

  • Blood (oxygen) circulation to brain improves at the time of exercise.

  • Enhances the effects of helpful brain chemicals and protect brain cells

  • Reduces the risk for the disorders that lead to memory loss such as diabetes and cardiovascular disease.

  • Healthy habits to improve memory
  • Regular Aerobic exercise- Blood (oxygen) circulation to brain improves at the time of exercise. Enhances the effects of helpful brain chemicals and protect brain cells

  • Manage stress levels- Stress hormone cortisol damages the hippocampus. Stress makes it difficult to concentrate.

  • Good sleep habits- Sleep is necessary for memory consolidation

  • Quit smoking- increases the risk of vascular disorders like stroke, which decreases the blood supply to brain

  • Nutrition and memory improvement
  • Nutrients rich in B Vitamins - B12, B6, and folic acid- protect the neurons from toxic products.

  • Antioxidants like Vitamin C, E, and Beta carotene – fight against free radicals.

  • Omega 3 fatty acids (white fishes like halibut, mackerel, herring, and sardine) are good sources of omega 3 fatty acids.

  • Mnemonic devices to improve memory
  • Visual images- Use positive and pleasant images, because the brain often blocks out unpleasant ones. Make the images colorful, vivid and three dimensional.

  • Using first letter of each word or acronyms to remember the words