As we age, it is natural for our memory to decline. We may start forgetting things we had no issues recalling before, and this could be frustrating and depressing.

But the good news is that there are common memory-boosting tips that have been proven to work, and an 80-year-old with a young mind shared some of his secrets with us.

1. Sleep More

Adults need between seven to nine hours of sleep each night, but as we age, it becomes easy to disrupt sleep cycles, leading to insomnia. Not getting enough sleep impairs cognitive function and memory.

Get a good night’s sleep by creating a sleep-friendly environment and implementing sleep hygiene practices like avoiding caffeine, exercise before bed, and sticking to a sleeping schedule.

2. Manage Stress Levels

Chronic stress is detrimental to memory and cognitive function. Stress inhibitors like yoga, meditation, or deep breathing exercises help reduce stress levels and enhance cognitive abilities.

Make time for activities that you find relaxing, like reading a book, listening to music, or engaging in a hobby you enjoy.

3. Exercise

Physical activity promotes blood circulation and oxygen level to the brain, keeping it fit and functional with age. Exercise also improves overall health, which enhances memory retention.

Try light aerobic exercises like jogging, swimming, or brisk walking.

4. Stay Mentally Active

The brain is like a muscle; the more you use it, the more it improves.

Engage in activities that stimulate your cognitive abilities, such as reading, playing word games like crossword puzzles and Scrabble, doing puzzles, learning a new language, or picking up a new hobby.

5. Eat Healthily

A balanced diet rich in nutritious foods like fruits, vegetables, and nutrient-dense foods like fatty fish and nuts can help improve cognitive function and promote good mental health.

Avoid processed foods, sugar, and trans fats that lead to poorer health outcomes.

6. Practice Visualization Techniques

Visualization techniques enhance memory by attaching an image to a name or place. If you have trouble recalling names and faces, try creating mental images of the person’s name, facial features, or identifying marks like a mole or facial hair.

This technique helps jog your memory and retain the information better.

7. Repeat Key Information

Repeating key information improves retention. Say out loud or write down critical information to help store short-term memory into long-term memory banks.

By repeating the information, you imprint the memory deeper into your mind, making it easier to recall at a later time.

8. Memory Games

Memory games like matching pairs or concentration games, enhance cognitive and memory functions. They simulate the mental process that goes on when we try to remember information, thereby improving memory retention over time.

You can buy board games, download applications, or play online games available for all age groups.

9. Stay Connected

Having a connection with family, friends, and the community keeps the mind active and engaged. Socializing is a great way to keep the brain healthy and stimulated, leading to better mental health.

Socializing also creates happy memories and experiences that are easily recalled because of their emotional significance.

10. Brain Games

There are several brain games available, such as sudoku, chess, or memory card games that provide a fun way to exercise the brain. Brain games challenge the mind and enhance cognitive functions.

They also provide a fun alternative to traditional cognitive building practices, and they can be done alone or with a friend.

Conclusion

Age-related memory loss is common, but it does not have to be inevitable. There are several memory-boosting tips to consider that potentially enhance cognitive functions.

Sleep, stress management, exercise, healthy diets, visualization, repetition, memory games, socializing, and brain games are all practical ways to improve memory retention. Incorporating these tips into a health and wellness routine is beneficial not just for a healthy memory but for overall health and wellbeing.