7 Ways to Maintain and Improve Memory

Posted by Annie Keough on October 22, 2021


There is a difference between mild forgetfulness and serious neurological conditions like Dementia or Alzheimer’s. Knowing that difference can help you stay sharp and avoid many cognitive issues.

There are genetic components to memory loss that cannot be avoided. However, some positive changes to your lifestyle have proven to stave off the effects of those components. 

Here are seven ways to combat memory loss:

     1. Learn a new skill

If you have ever researched how to maintain memory, learning new skills was no doubt in the top five - if not the first - of the tips you saw. It’s always there for a reason: it works. It’s never too late to learn a new skill. Whether that skill is a major challenge, like learning a new language, or something small you’ve wanted to try, like knitting, learning something new keeps your mind active and results in memory improvement.

     2. Manage your stress

Chronic stress can have long-term effects on the brain. It can affect your brain's plasticity (or resilience), impairing your memory and increasing your risk of Alzheimer's disease. Try out some self-care activities or learn about more stress relievers here.

You don’t have to cut out all of the good stuff, though. One study showed that those who ate dark chocolate with 70% cacao or higher had a better memory than those who ate white chocolate without cacao flavonoids.

  •      4. Take care of your physical health
  • Physical exercise increases blood flow to your brain. This increased blood flow helps prevent illnesses that lead to memory loss such as high cholesterol, diabetes, high blood pressure, and strokes. Maintaining a regular sleep schedule can also affect your physical and cognitive health, as it allows time for the brain to consolidate memories.
  •      5. Practice memory exercises
  • In the same way you maintain muscle by working out your body, you must exercise your brain to keep a sharp mind. Repeat and retrieve exercises, for example, are useful for remembering the names of people and places. Training your memory can also aid in quick recall. See how 2006 World Memory Champion Joshua Foer trains his brain and hones his memory by building a “memory palace.”
  •      6. Try meditation
  • Meditation, mindfulness exercises, or any other practice that boosts focus can enhance the working memory, or the type of short-term memory needed throughout the day. Meditation can go hand-in-hand with managing stress, as it is a common method of reducing stress and depression.
  •      7. Stay organized
  • A cluttered space makes for a cluttered mind. Using organizational tools like calendars, sticky notes, or phone notifications to keep track of appointments and reminders can help clear your head and help make room for more information. Reading the reminders you leave for yourself a few times can also help secure them in your working memory.


Wellzesta Life keeps residents engaged and intellectually stimulated to keep their minds sharp. Daily wellness content gives residents a variety of resources to find more information on topics that interest (and benefit) them.

Life gives residents the ability to focus on different dimensions of wellness such as physical, intellectual, and social: everything they need to keep up a healthy memory.

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