How to Improve Your Memory

Have you had lapses in memory lately? Forgotten where you left your car keys, or just can’t recall someone’s name?

It’s normal to have some memory loss and short-term forgetfulness as we age, says Jacqueline Chan, M.D., Ph.D., FAAN, a neurologist at Sutter.

“Our brains start to age when we’re in our late 20s,” she says. “As we get older, we lose brain cells, and the body produces less of the chemicals that help the brain to function well. This all affects how we store and retrieve information.”

Other factors that can add to a deteriorating memory include stress, lack of sleep, lack of exercise, a poor diet, medical conditions, medications and relying too much on technology.

In addition to those annoying moments of forgetfulness, signs of a normal aging brain may include a less efficient working memory. For example, you may have trouble recalling a phone number you just heard, take more time to process information or complete tasks, find it harder to multitask or notice a diminished ability to learn.

What’s “Normal” for Memory Loss?

Normal forgetfulness doesn’t significantly impact your daily life or ability to function, Dr. Chan explains. In contrast, Alzheimer’s disease, a severe and progressive brain disease, causes profound changes that disrupt daily living. This can include:

• Confusion about time or place
• Persistent and progressive loss of memory for recent events
• Difficulty with words 
• Withdrawal from social life
• Personality and behavior changes

The good news: If you’re having normal memory loss, there are things you can do to stay mentally sharp as you age.

Lower Your Stress Level

When you’re under stress, your body can react by making more stress hormones. One of these, cortisol, can direct blood away from the hippocampus, the part of the brain that builds new memories. Ongoing stress can also shut down the frontal region of your brain, the executive brain that handles planning and organization. Plus, constant worrying makes it harder to focus on what you actually want to remember.

If you can manage your stress and relax, your memory is likely to improve. Make an effort to fit relaxation breaks into your day, no matter how busy you are. Just a walk around the block at lunch might do it. Other stress busters include yoga, meditation and hiking with friends.

Take regular breaks from engaging with your electronic devices. “Don’t let technology add to your stress,” advises Catherine Madison, M.D., director of brain health at Sutter's California Pacific Medical Foundation. “If you find yourself skipping a workout to stay online or you interrupt your dinner to check email, your technology is likely contributing to your stress level.”

Explore more ideas for coping with stress.

Don’t Skimp on Sleep

Sleep less and you’ll recall less. Sleep allows our brains to process the data of the day and turn it into memories and learning experiences. “For many people, however, sleep is becoming a low priority as a result of our nighttime digital addiction,” says Ronesh Sinha, M.D., an internal medicine doctor with Sutter. “Whether it’s sharing pictures on social media or shopping online, putting off going to sleep has become the norm.” Continued lack of sleep can contribute to reduced attention, which significantly affects your memory.

Sleep more and you’re likely to remember more. Studies have shown better recall and higher test scores in people who get healthy amounts of sleep.

Make sleep a priority. Set a bedtime and wake-up time and stick to them, even on weekends. Make sure your bedroom is cool and dark. If outside noises are likely to wake you, use earplugs or run a fan or a white noise app. Treat your bedroom like a sanctuary: no work, no computers or phones and no watching television in bed.

Learn more about how to how to get a good night’s sleep.

Get Your Body Moving

Most experts agree that regular exercise is the single most important thing we can do to keep our brains sharp.

Increased sitting time has been linked to reduced brain function (as well as obesity and heart disease). Studies show that people who aren’t active have lower levels of a vital brain chemical called brain-derived neurotrophic factor, which encourages growth of nerve cells.

“Regular exercise buys you more high-quality, high-energy, productive and creative time,” Dr. Sinha says. It can also reduce stress and the negative impacts of cortisol, as well as stimulate growth of the hippocampus.

“You don’t have to run a marathon,” Dr. Sinha says. “Just fit in some brisk walking or a similar activity daily, even if it’s spread throughout your day. Aim for a total of 30 minutes each day, moving enough to work up a light sweat.”

Eat Well for Brain Health

What you eat can affect how clearly you think and how well your memory works. Sugar (glucose) is the brain’s primary fuel source. Eating simple, high-carbohydrate foods, such as pasta or bread, can cause large swings in blood glucose levels and have a negative impact on your memory as well as your mood, so watch your carb intake.

Eat healthy. The nutrients you take in act as building blocks for new brain connections. “Create a rainbow on your plate with brightly colored fruits and vegetables; the antioxidants in them can help protect your brain from oxidative stress,” Dr. Madison advises. “Choose healthy fats such as fish-derived Omega-3s and monounsaturated fats (olive oil, nuts, seeds, avocados), and limit your intake of animal fats. Opt for whole grains. Watch your alcohol intake. In general, foods that are good for your heart are good for your brain as well.”

Explore the Mediterranean diet.

Guard Your Overall Health

Diabetes, insulin resistance, thyroid disorders, hormone imbalances, depression, anxiety and many other conditions can contribute to memory difficulties.

Cardiovascular disease can affect your memory as well. Blocked arteries in the neck and the brain can result in a stroke, damaging the brain itself. Even minor narrowing of blood vessels, ischemic changes that can decrease the oxygen supply to the brain, can affect the brain’s ability to function well.

Talk with your doctor about your risk for these common conditions, and whether you should have any screening tests. Be sure to tell your doctor about all the medications you take, including those prescribed by other doctors. Don’t forget to include any over-the-counter drugs and supplements you take. Many medications can interfere with memory, especially in older adults.

Be Social

Researchers are finding that a brain that relies heavily on technology may have reduced memory and cognitive function. “These days, we use our phones and computers for many tasks that used to require some brain power –– like remembering phone numbers or navigating to a new destination,” Dr. Sinha says. “We all need to ‘take our brains to the gym.’ Just as with our muscles, if you don’t use it, you’ll lose it.”

While you’re exploring new hobbies, look for friends to enjoy them with, preferably in a non-digital, in-person gathering, complete with eye contact. “Human social stimulation helps enhance brain function,” Dr. Sinha says. “Strive to spend more time with your family and friends and less time with your devices.”