How to improve memory

Mild forgetfulness and weak memory are often a normal part of aging – not serious concerns about memory problems.¹ Common examples are forgetting car keys, the name of a new acquaintance or the shopping list.

However, the brain structure and function change as a normal course of aging.² These changes may slow certain cognitive processes, creating challenges when learning new things, along with distractions interfering with memory.³ Fortunately, decades of research offer key strategies to protect brain functions and sharpen minds.

Tips to improve memory

While there’s no guarantee to preventing memory loss or dementia, some proactive steps may help with improving memory:⁴

1. Create an exercise routine. Physical activity keeps blood flowing throughout the entire body, including the brain. The Department of Health and Human Services says to aim for 150 minutes a week of moderate aerobic exercise such as a brisk walk, or 75 minutes a week of vigorous exercise such as jogging. Even a 10-minute walk several times a day will increase blood flow.⁵
   
   
2. Stimulate the brain. Engaging the mind helps keep the brain sharp and may prevent memory loss. Examples include reading, playing games, solving crossword puzzles or word jumbles. Taking a class, learning to play an instrument or starting a new hobby will stimulate the brain and help seniors stay mentally active.
   
   
3. Socialize with family and friends. Interacting with other people lowers stress and depression, which may contribute to memory loss. Increase time with friends and loved ones, especially for those who live alone.
   
   
4. Get organized. It’s easier to lose things in a cluttered home or forget appointments using random sticky notes. Adopt an electronic planner or keep track of appointments in a calendar will help with staying on time and checking items off to-do lists. Make things easy to find by putting keys, glasses and other essential items in a set location. Stop multi-tasking and limit distractions to improve memory.
   
   
5. Prioritize sleep. Lack of sleep has been linked to memory loss. This includes restless sleep or sleep that’s often disturbed. Prioritize sleeping 7 to 9 hours a night consistently.⁶ Visit a healthcare provider for a check-up if snoring is an issue because that may be a sign of sleep apnea.⁷
   
   
6. Maintain a healthy diet. Feed the brain with a healthy diet, including fruits, vegetables and whole grains. Low-fat protein, such as fish, beans and skinless poultry, will support physical and brain health. Drink alcoholic beverages in moderation since alcohol may lead to confusion and memory loss.
   
   
7. Address chronic health problems. Manage medical conditions, including high blood pressure, diabetes, obesity and depression. Review medications with a healthcare provider because some medicines may affect memory.

Key elements for brain-boosting activity

The human brain has the ability to adapt and change, which is known as neuroplasticity. Even into old age, the right stimulation can help the brain form new neural pathways. Harnessing the power of neuroplasticity increases cognitive abilities and improves memory.⁸

The best brain exercises disrupt the routine. They improve brain focus and function by offering challenges that increase neuroplasticity. The key elements of good brain-boosting activity are:⁹

• Learning. The activity needs to be unfamiliar and outside the comfort zone. Strengthening the brain requires learning and developing new skillsets. 
  
  
• Challenging. The ideal brain-boosting exercise demands full attention to detail. Mental effort is a must, such as learning a new dance routine or playing a new sport.
  
  
• Building skill levels. An activity that starts at an easy level and progresses to higher stages of skills gives the brain a great workout. The stretching of capabilities increases the challenge to achieve higher performance and achievements.   
  
  
• Rewarding. By choosing activities that are not only challenging, but also rewarding, enjoyable and satisfying, the greater the chances of repeating the activity. The frequency of the brain-boosting activity will improve memory.

Brain-boosting exercise tips

Regular exercise increases oxygen to the brain. Working out also reduces the risk for disorders such as diabetes and cardiovascular disease that lead to memory loss.¹⁰ In addition to reducing stress hormones, exercise boosts neuroplasticity by stimulating new neuronal connections.¹¹

The ideal exercises to bolster brain activity include:¹²

• Aerobic exercise. Keeps the blood pumping. Typically, what’s good for the heart is also good for the brain.
  
  
• Morning exercise. For people who have difficulty waking up, morning exercise is optimal for preparing the brain for learning.  
  
  
• Hand-eye coordination. Physical activities that incorporate complex motor skills and hand-eye coordination benefit brain function.
  
  
• Afternoon exercise. For people who experience mental fatigue after lunch, also known as the afternoon slump, a brief walk or quick set of jumping jacks may be enough to reboot the brain.

Stress management supporting brain health

Chronic stress wipes out brain cells and disrupts the hippocampus, the region of the brain that forms new memories and retrieves old memories.¹³

Tips for managing stress:¹⁴

• Establish realistic expectations, including learning to say no.
• Build breaks into daily routines.
• Recognize emotions and express feelings calmly.
• Establish a healthy work-life balance.
• Practice mindfulness by focusing on one task at a time instead of multi-tasking.

Brain health diet

Improving brain health and memory means eating the right food and maintaining a healthy diet:¹⁵

• Omega-3s. Fatty acids rich in omega-3 have been found to benefit brain health.¹⁶ Fish, such as salmon, tuna, halibut, trout, mackerel, sardines and herring are particularly rich in omega-3. Non-fish sources of omega-3s include walnut, flaxseed, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds and soybeans.  
  
  
• Limit calories and saturated fat. Research shows diets high in saturated fat increase dementia and diminish concentration and memory.¹⁷ Minimize red meat, whole milk, butter, cheese, cream and ice cream from daily diet.
  
  
• Eat more fruits and vegetables. Colorful fruits and vegetables are considered “superfood” sources of antioxidants, substances that protect brain cells from damage.  
  
  
• Drink green tea. Rich in polyphenols, green tea has powerful antioxidants that protect against free radicals that may damage brain cells. Drinking green tea regularly may enhance memory and mental alertness and slow brain aging.¹⁸
  
  
• Drink red wine (or grape juice) in moderation. Drinking 1 glass of red wine a day for women or 2 glasses daily for men may improve memory and cognition. Red wine contains resveratrol, a flavonoid that boosts blood flow in the brain, and drinking in moderation may help reduce the risk of Alzheimer’s disease.¹⁹ Other options for consuming resveratrol are grape juice, cranberry juice, fresh grapes, berries and peanuts.

Do supplements improve memory?

Although there are supplements in the market claiming to improve memory or sharpen focus, it is unclear if these products work. The FDA doesn’t require manufacturers to prove the effectiveness of supplements if they don’t make any claims about specific diseases.²⁰

So, which supplements are good for memory? Here’s a brief list of what the experts know and don’t know about these popular supplements.²¹

• B vitamins, including B6, B12 and B9 (folic acid) play a role in brain health. However, research on whether vitamin B supplements boost cognitive ability is inconclusive. If you’re not pregnant and need folic acid to prevent birth defects, and you have adequate levels of B vitamins, the supplements may not be necessary. Eat leafy greens rich in B vitamins to support cognition.
  
  
• Caffeine pills and powders are not advised because of the risks for overdose. Drinking coffee is okay as long as it doesn’t cause jitters or impact sleep.  
  
  
• L-theanine is a natural amino acid, which appears to have the potential for improving mental performance, especially when combined with caffeine. However, until there’s more research, a safer alternative is to drink green tea to get L-theanine, caffeine and antioxidants that may help mental and physical well-being.
  
  
• Omega-3s. A study sponsored by the National Institutes of Health, along with other large studies haven’t proved that omega-3s help with memory. An exception is people with the APOE4 gene mutation, which is tied to Alzheimer’s, may benefit from taking the supplements early in their diagnosis, according to a 2017 study.²²
  
  
• Vitamin E. Large studies seeking to find out if vitamin E supplements can protect against dementia haven’t proven their effectiveness. Experts say healthy people may gain just as much benefit from food sources such as nuts, seeds and vegetable oils.
  
  
• Ginkgo Biloba. While it’s regularly used in traditional Chinese medicine, modern research has found that ginkgo supplements aren’t likely to protect against memory loss.
  
  
• Ginseng. A review of several trials concluded there’s “no convincing evidence” that ginseng will protect mental skills.²³

Identify and treat health problems

An unexplained memory problem may be linked to other health concerns and conditions, such as:²⁴

• Heart disease. Cardiovascular disease, high cholesterol and high blood pressure have been linked to mild cognitive impairment.
• Diabetes. People with diabetes demonstrate significant cognitive decline compared to people who don’t have the disease.
• Hormone imbalance. Women experiencing menopause and men with low testosterone report memory problems. Imbalances in the thyroid may also cause forgetfulness, slower mental processes or confusion.
• Medications. Prescription and over-the-counter medications may impact memory and ability to think clearly. Examples are cold and allergy medications, sleep aids and antidepressants.
• Depression. Common symptoms of depression are difficulty concentrating, forgetfulness and mental sluggishness. But once depression is treated, memory is expected to return to normal.

Meditation and mindfulness

Natural ways to improve memory are meditation and mindfulness.

Meditation involves focusing and clearing the mind. The relaxed state has been shown to improve short-term memory in people of all ages.²⁵

Mindfulness is a mental state focused on the present situation, while maintaining awareness of surroundings and the emotional state.²⁶

While mindfulness is used in meditation, they are two separate practices. Meditation is a formal discipline, while mindfulness is a mental habit that may be accessed in any circumstance.²⁷

Mindfulness research shows the technique lowers stress and improves concentration and memory.²⁸ A study of 239 psychology students who completed mindfulness training had improved recognition-memory performance when recalling objects compared with students who didn’t have mindfulness training.²⁹

How to support learning and memory

Practical tips to enhance learning and memory:³⁰

• Focus attention. It takes 8 seconds of focus to process information into memory. Pay attention and avoid distractions.
  
  
• Use multiple senses. Associate memories with colors, textures, smells and tastes to lock in the information.
  
  
• Connect new information to previous knowledge. Attach new data to information that’s already in the memory banks.
  
  
• Focus on basic ideas. For more complex information, grab onto the basics and practice explaining the ideas to someone else.
  
  
• Recap data previously learned. Review new information the same day and then at intervals to establish spaced rehearsals.
  
  
• Memorize using mnemonic devices. Remember information by using images, acronyms, rhymes, etc.
  
  
• Access technology. Take advantage of smartphones, smart watches, digital assistants for to-do lists, reminders of important tasks and more.³¹
   

Examples of rewarding brain-boosting activities are Go356 by Humana Brain Games, online resources that help keep the brain in shape while having fun.³² The Brain Games are entertaining, user-friendly and convenient because there’s nothing to download. Simply pick a game and play to begin exercising the mind and improving memory. Brain Games are available only for Humana Medicare Advantage members who have Go365 by Humana.  

Go365 by Humana® makes wellness fun and easy. We help Humana Medicare members with Go365® on their plan reach health goals as well as take care of their physical and emotional health—allowing members to thrive at any age.

Humana Medicare members with Go365 on their plan can activate their Go365 account at Go365.com/Medicare. Humana Medicare Advantage members who have Go365 can sign in here.

Go365 is a well-being and rewards program for many Humana Medicare Advantage members. Rewards have no cash value and can only be redeemed in the Go365 Mall. Rewards must be earned and redeemed within the same plan year. Any rewards not redeemed by December 31st will be forfeited.

If you need to enroll in Medicare Advantage or change your plan outside of the usual Medicare Annual Election Period, a Special Election Period (SEP) could be the answer. For information on eligibility, visit Humana’s Special Enrollment Period page.

To learn more about Humana Medicare Advantage, call to speak with a licensed Humana sales agent at 844-321-5843 (TTY: 711), Monday – Friday, 8 a.m. – 8 p.m. local time or visit Humana.com/medicare/medicare-advantage-plans.

Sources:

¹“Memory, Forgetfulness, and Aging: What’s Normal and What’s Not?” National Institute on Aging, last accessed October 16, 2023, https://www.nia.nih.gov/health/memory-forgetfulness-and-aging-whats-normal-and-whats-not.

²“7 ways to keep your memory sharp at any age,” Harvard Health Publishing, last accessed October 16, 2023, https://www.health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age.

³“7 ways to keep your memory sharp at any age.”

⁴“Memory loss: 7 tips to improve your memory,” Mayo Clinic, last accessed October 16, 2023, https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518.

⁵“Memory loss: 7 tips to improve your memory.”

⁶“Memory loss: 7 tips to improve your memory.”

⁷“Memory loss: 7 tips to improve your memory.”

⁸“How to Improve Your Memory,” HelpGuide.org, last accessed October 16, 2023, https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm.

⁹“How to Improve Your Memory.”

¹⁰“How to Improve Your Memory.”

¹¹“How to Improve Your Memory.”

¹²“How to Improve Your Memory.”

¹³“How to Improve Your Memory.”

¹⁴“How to Improve Your Memory.”

¹⁵“How to Improve Your Memory.”

¹⁶“How to Improve Your Memory.”

¹⁷“How to Improve Your Memory.”

¹⁸“How to Improve Your Memory.”

¹⁹“How to Improve Your Memory.”

²⁰Barbara Brody, “Brain Supplements That Do and Don’t Work,” WebMD, last accessed October 16, 2023, https://www.webmd.com/brain/ss/slideshow-brain-supplements.

²¹Brody, “Brain Supplements That Do and Don’t Work.”

²²Brody, “Brain Supplements That Do and Don’t Work.”

²³Brody, “Brain Supplements That Do and Don’t Work.”

²⁴“How to Improve Your Memory.”

²⁵Jillian Kubala, “14 Natural Ways to Improve Your Memory,” Healthline, last accessed October 16, 2023, https://www.healthline.com/nutrition/ways-to-improve-memory.

²⁶Kubala, “14 Natural Ways to Improve Your Memory.”

²⁷Kubala, “14 Natural Ways to Improve Your Memory.”

²⁸Kubala, “14 Natural Ways to Improve Your Memory.”

²⁹Kubala, “14 Natural Ways to Improve Your Memory.”

³⁰“How to Improve Your Memory.”

³¹“Enhance your memory,” American Psychology Association, last accessed October 16, 2023, https://www.apa.org/topics/learning-memory/enhance-memory.

³²“Brain Games,” Go365, last accessed October 16, 2023, https://community.medicare.go365.com/s/article/Brain-Games.

Consult your doctor before beginning any new diet or exercise regimen.

This information is provided for educational purposes only. It is not to be used for medical advice, diagnosis or treatment. Consult your healthcare provider if you have questions or concerns.

Humana is a Medicare Advantage HMO, PPO and PFFS organization and a stand-alone prescription drug plan with a Medicare contract. Humana is also a Coordinated Care plan with a Medicare contract and a contract with the state Medicaid program. Enrollment in any Humana plan depends on contract renewal.