Memory Improvement Techniques

Techniques for Improving Your Short- and Long-Term Memory

You can do many things to help your memory.^[3][9][11] Here's a list of things you can do:

• Stay mentally active. Do crossword puzzles or read the newspaper. Try driving a different route home, take up a musical instrument, take language classes or learn another new skill.
• Keep socially active. Staying in touch with family and friends can ward of depression and stress. Both depression and stress can lead to memory loss. Look for opportunities to get together with people. If invited out, accept! Volunteer in your community, local school or place of worship.
• Get organized. Being organized helps you find things and eliminates frustration. Keep a list of tasks you need to take care of and use a calendar for appointments and events. Try saying each item out loud as you write it down. This will help you remember them. Check off items you've completed. Pick a place where you will always leave your wallet, keys and glasses, so you can find them easily.
• Stay focused. Limit distractions like TV and avoid trying to multitask. Do one thing at a time rather than several.
• Eat a healthy diet. Eat a lot of fruits, vegetables and whole grains. Include low-fat protein such as fish, skinless poultry and lean meat. Be sure to get enough water and limit alcohol. Drinking a moderate amount of alcohol can be helpful.
• Stay physically active. Regular exercise is important. It increases blood flow to the brain. Talk with your doctor before starting an exercise program. Start with 30 minutes a day and work up from there. Walking is a great way to start.
• Get an appropriate amount of sleep each night‚ usually about seven to nine hours.^[12]
• Manage chronic health conditions. Be sure to follow your doctor's advice concerning high blood pressure, thyroid problems, depression and any other conditions you may have.
• Discuss all your medicines and supplements with your doctor. Some drugs can cause memory problems.
• Don't smoke. Smoking can lead to memory loss and increases the risk of Alzheimer's disease.^[1]