Unlocking the secrets to a better memory: Insights from neuroscience

1. Engage in Regular Physical Exercise

Physical activity is not just beneficial for the body but also for the brain. Regular exercise increases blood flow to the brain and promotes the growth of new neurons, particularly in the hippocampus. Studies have shown that aerobic exercises like walking, running, and swimming can significantly improve memory function. A study led by Kirk Erickson at the University of Pittsburgh found that adults who walked for 40 minutes three times a week for a year increased the volume of their hippocampus by roughly 2%, effectively reversing age related shrinkage by one to two years (Erickson et al., 2011, Proceedings of the National Academy of Sciences).

2. Prioritize Quality Sleep

Sleep is when the brain consolidates memories, transferring information from short term to long term storage. During deep sleep, the hippocampus replays the day’s experiences, strengthening the neural connections that form lasting memories. Research by Matthew Walker at UC Berkeley has shown that a single night of poor sleep can reduce the ability to form new memories by up to 40%. Aim for 7 to 9 hours per night, and try to keep a consistent sleep schedule. The regularity matters as much as the duration.

3. Adopt a Brain Healthy Diet

A diet rich in antioxidants, healthy fats, vitamins, and minerals supports brain health and memory. Foods like blueberries, fatty fish, nuts, seeds, and leafy greens are particularly beneficial. Omega-3 fatty acids, found in fish like salmon, are known to enhance cognitive function and memory.

4. Practice Mindfulness and Meditation

Mindfulness meditation has been shown to increase the thickness of the cerebral cortex and improve connections between brain cells. Regular meditation can enhance attention, focus, and memory. Even a few minutes of mindfulness practice each day can make a significant difference.

5. Utilize Mnemonic Devices

Mnemonics are tools that help in encoding information more effectively. Techniques like acronyms, visualization, and rhymes can aid in recalling information. For example, the method of loci involves visualizing a familiar place and associating each piece of information with a specific location within that place.

6. Stay Mentally Active

Just as physical exercise strengthens the body, mental exercise strengthens the brain. Engage in activities that challenge your brain, such as puzzles, reading, playing musical instruments, or learning a new language. Lifelong learning keeps the brain agile and enhances memory. These activities strengthen neural pathways and help maintain memory function over time.

7. Manage your Mental Health Effectively

Chronic stress, anxiety disorders, depression and PTSD can impair memory and cognitive function. If you think you are experiencing a mental health difficulty, get help from your GP and a mental health professional. Techniques such as deep breathing, yoga, and spending time in nature can reduce stress levels. A balanced lifestyle that includes relaxation and recreation can help maintain memory and overall brain health.

8. Regularly Test Yourself

Regular self testing is one of the most powerful strategies for strengthening memory. When you try to retrieve information rather than simply re-reading it, you force the brain to reconstruct the memory, which strengthens the neural pathway each time.

A landmark study by Roediger and Karpicke (2006) found that students who tested themselves on material remembered 50% more a week later than students who only re-read their notes. This effect, known as retrieval practice or active recall, is one of the most robustly supported findings in memory research. You can practise it through flashcards, quizzes, or simply trying to write down what you remember before checking your notes.

9. The Role of Technology

Technology can support memory when it is built around proven techniques rather than novelty. Apps like Recallify use retrieval practice and spaced repetition to help users strengthen their recall of real life information, from meeting notes and lectures to personal conversations. Rather than generic brain games, the focus is on your actual memories and tasks, which makes the practice directly relevant to daily life.