10 ways to improve your memory

Don’t forget! March 21 is National Memory Day — a holiday that’s all about boosting brain health and improving your short- and long-term memory. While some minor forgetfulness is normal as we age, such as forgetting someone’s name or where you placed your keys, there are steps you can take to keep your memory sharp now and in your golden years. Here are some ways to maximize your memory and improve cognitive fitness.

1. Do some brain-boosting games. Playing chess or card games like poker or rummy, or doing crossword puzzles or math games such as sudoku, can stimulate neural pathways and promote neuroplasticity, which is the brain’s ability to change and learn. Even 15 to 30 minutes of games a day can help your memory improve over time.

2. Take a walk. Hopefully, you’re not sick of hearing us talk about how good walking is for you. But guess what? There are memory benefits to taking regular strolls too. A 2023 study found that high-intensity walking in midlife is associated with improved memory later on. Another study found that while taking 9,800 steps may be “optimal” to lower the risk of developing dementia, even as few as 3,800 steps a day can reduce your risk by 25%.

3. Learn a new language. One 2014 study found that participants who were bilingual maintained more of their cognitive abilities as they got older, while a 2020 meta-analysis showed that bilingual people develop dementia at a later age compared with those who know only one language. But if you aren’t currently fluent in French, take heart; by learning a new language, you’ll activate a part of the brain that’s been dormant since you were 7 or 8 years old, develop more “mental flexibility” and preserve your brain’s white matter, which helps you process information quickly.

4. Get plenty of z’s. Chronic sleep loss comes with a host of side effects, including inflammation and increased anxiety and depressive symptoms, but even one sleepless night can impair your memory. Also, “slow-wave sleep” — the third stage of sleep, which precedes REM sleep — is crucial for preventing dementia. Prioritize getting seven to nine hours of rest every night, and don’t feel guilty about taking a quick power nap (according to NASA, the perfect nap is 26 minutes long), which can improve mental function and memory.

5. Eat memory-boosting foods. In addition to cutting your risk of premature death by 29% and lowering heart disease risk in women by nearly 25%, adhering to the plant-based Mediterranean diet can keep your mind sharp even if your brain shows signs of Alzheimer’s disease. So fill your plate with plenty of fatty fish, leafy greens, eggs, avocado and blueberries.

6. Get a hobby. Picking up a hobby such as knitting or pottery not only teaches your hands to learn a nimble new task, but it also challenges your brain by improving problem-solving skills and mental agility. As a bonus: Having a hobby can also reduce stress and elevate your mood.

7. Drink a cup (or two) of coffee. This is by far my favorite tip. It turns out that your cup of coffee in the morning is not only delightful, but it also boosts your working memory (aka your short-term memory) and improves cognitive functioning. There are even long-term benefits, with moderate caffeine consumption associated with fewer signs of brain markers from Alzheimer’s symptoms. (Just don’t add too many flavors and sweeteners to your coffee.)

8. Drink water too. Water gives you more energy for physical activity and powers your brain as well. One study found that participants who drank 10 ounces of water had an easier time performing memory tests than those who didn’t drink any. So how much water should you consume? Women should aim for 11.5 cups a day, and men should drink 15.5 cups.

9. Dance, dance, dance. A professional backup dancer turned neurologist says research shows that dancing — whether it’s Zumba or ballroom dancing — improves neuroplasticity and may reverse brain aging. “This is because dancing requires coordination, rhythm, creativity, spatial awareness and memory, which stimulate multiple brain regions,” he says.

10. Meditate. Meditation not only reduces stress — which is detrimental to brain function, memory and attention span — but also improves short-term mindfulness and well-being. And there may be long-term brain benefits too. One study found that older participants who had adhered to a daily meditation practice for seven years “did not show typical patterns of decline in attention usually associated with aging.” Another study found that just 13 minutes of daily meditation for eight weeks improved working memory, attention span and mood.