How to improve memory

Forgetting names or appointments occasionally is normal for many but we can we do to improve? Some may mis-remember whilst others cannot remember a 4 or 6 code or number.

Of all the social gaffes, none is perhaps more common than meeting a new person, exchanging names and promptly forgetting theirs — forcing you to either swallow your pride and ask again.

“People are better at remembering things that they’re motivated to learn. Sometimes you are motivated to learn people’s names, and other times it’s more of a passing thing, and you don’t at the time think it’s important.”

But this isn’t always the case. Often you really do want to remember, and find yourself forgetting anyway.

“You’re not only remembering the name, but you’re remembering the name in relation to a face. Even if you get the information in, which we call encoding, you might not be able to find the information because there’s so much competition between other names and other faces in your memory “People are often overconfident, and they underestimate how hard it will be later on.”

There are several ways to improve memory, including:

1. Getting regular exercise, which can help improve blood flow to the brain and promote the growth of new brain cells.
2. Eating a healthy diet that is rich in fruits, vegetables, and whole grains, which can provide the brain with the nutrients it needs to function properly.
3. Staying mentally active by reading, solving puzzles, or learning a new skill.
4. Getting enough sleep, which is important for consolidating memories and allowing the brain to rest and recharge.
5. Reducing stress and practicing relaxation techniques, such as meditation or yoga, which can help improve mental clarity and focus.
6. Using memory techniques such as mnemonics, visualization, and repetition to help encode and retrieve information.
7. Consider taking supplements such as omega-3 fatty acids, antioxidants, and ginkgo biloba which have been linked to improved memory function

It’s important to consult with a healthcare professional before starting any new supplement regimen.

These simple daily rituals will help protect our most vital organ, the boss of your body

How to remember

Mnemonic devices can be helpful. We recommend finding something distinctive about the person or their appearance, and relating it back to their name. Remembering a common name like John might be difficult, for example, but if you can mentally categorize someone as John the Jogger, it may stick out more.

Finding ways to test yourself, even as the conversation is ongoing, may also be helpful, he adds. Take note of the person’s name when they say it, then quiz yourself on it a few minutes, or even seconds, later. “Try to recall the information immediately or soon after you learn it,”. “The act of actually testing yourself on the name will help you retain it better in the long term.”

Repeating the person’s name after they say it may also trigger a more powerful effect than listening alone. “If you generate something, it’s actually easier to remember than if you just passively take it in,” he says. “You’re actually learning to immediately see that face and then produce this name.”

Eat more ‘brain foods’

“Diet is foundational to healthy brain development,” “We typically think of feeding our bodies and not our brain, but what we eat has a direct impact on the brain, our cognition and thinking. Imagine the brain as the CEO of our bodies; for example, the food we ingest dictates which hormones are released and where they should go. Foods rich in minerals, vitamins and antioxidants will nourish our brain, while foods high in refined sugars can have a negative impact on inflammation and even reduce insulin resistance.” She adds that research shows that the brain thrives on food diversity and, consequently, needs a large amount of different nutrients, as many as 45. Though, naturally, the spotlight falls on a specific group of nutrients that are known to play a key role in brain development, which include essential fatty acids, antioxidants, phytonutrient and amino acids, she says.

Examples of these include oily fish, dark leafy greens, berries, ‘good fats’ like extra virgin olive oil, avocados, flaxseeds, hemp and chia seeds, as well as beans, lentils, chickpeas, and other legumes which are a brilliant source of fibre. “The gut and brain are connected through the gut-brain axis, a bidirectional communication between the central and enteric nervous system. Fibre feeds the gut bacteria to support diversity and good communication with the brain,”.

Stay hydrated

“Staying well hydrated will have an acute impact on the brain. It is suggested that losing even one per cent of hydration can impact mood and concentration. My advice is to start each morning with a large glass of water, before anything else.

Play more games

No, we’re not talking about leaving your Tinder date hanging – this is about bringing back those old-school puzzles and board games. Studies show that keeping your brain active and agile by engaging in activities such as crossword puzzles, sudoku or word soups can slow the rate of memory decline, so it’s worth keeping up your Wordle streak. 

Prioritise sleep regularly…

“As you get older, your sleep patterns may change, but it’s very important you’re making sure you’re getting the recommended seven to nine hours per night,”. 

“Sleep is vital for healthy brain function and without enough, you can’t form or maintain the pathways in your brain.” Put simply, it becomes harder to concentrate and respond quickly if you’re not getting enough shut-eye, so clean up your sleep hygiene and you might be surprised by how much difference it makes.  

Work on cutting out distractions

It’s easier said than done but if you can, stop getting distracted. “Stop allowing your attention to be highjacked by everyone and everything,”. “Be discerning about what gets your focus and energy. Then your brain will be trained into remembering what is important to you.” 

But if this all sounds like a lot, don’t panic. People who engaged in only one brain-boosting activity were 21% less likely to report memory issues, while those who practised three healthy behaviours were 75% less forgetful. So, if you only have the energy to make one change, it’s still well worth it.

Make time to socialise

Our brains benefit from being part of a social group. “When you really boil it down, social connection is really the foundational aspect of us as a species; without social connection you’re not giving that input which is that ‘you have purpose, you have meaning, you belong’ – and that is one of the critical inputs for the brain to keep working.”

Spending time with others boosts your brain. “Socialising activates your ‘social brain’, a collection of brain areas that don’t normally light up when you’re alone. A night out with friends may seem like just friendly chatter and laughter, but these interactions actually help strengthen and build new neural connections.”

Practice mindfulness

Mindfulness involves paying attention to something in a particular way and being in the present moment, which calms our busy minds and our nervous system.”

Being aware of your mind-body state can prompt positive actions and changes needed to support a healthy brain. “This could be anything from taking a moment of pause to be hyper-present or checking in with yourself by doing a body scan. Try asking yourself: ‘How am I doing physically, cognitively, and emotionally? Am I tired or energised? Where do I have tension? Am I feeling content or sad?’ Being consistent with reflection allows you to better tune into your own daily biorhythm.”