How To Improve Your Memory and Keep It Sharp

Memory changes can be a normal part of aging. But your everyday habits can help you stay sharp over time.

“When it comes to memory and brain health in general, it’s most helpful to be proactive,” says neuropsychiatrist Drew Cumming, MD.

Dr. Cumming shares practical tips for improving memory and beyond.

13 ways to improve memory

To sharpen your mind and memory, focus on healthy habits related to sleep, movement, nutrition and stress management. Dr. Cumming dives into the specifics.

1. Move your body

Exercise has been shown to improve sleep and reduce stress levels, both of which are closely tied to memory. Regular physical activity also gets blood flowing to your brain, which helps reduce inflammation over time.

“Exercise is key,” Dr. Cumming says. “Sleep and exercise help decrease inflammation in the body. And over the long run, inflammation contributes to difficulty remembering things and other aspects of cognition and memory.”

That doesn’t mean you have to pump iron every day. Consistency is key — so any type of movement you’ll keep coming back to, including walking and yoga, can help.

2. Engage your mind

Your brain needs regular challenges to stay strong.

“It’s important to stay mentally engaged, especially as you age,” Dr. Cumming says. “Keeping your brain active is like working out a muscle. If you stop using it, it will weaken over time.”

Mental activity looks different for everyone: Reading, problem-solving, creative projects and meaningful hobbies all count. But the bottom line is: Find things you love to do, and enjoy doing them. Your brain will benefit.

3. Get enough sleep

Sleep is essential for forming and retrieving memories. So, when you don’t get enough sleep (or enough good sleep), your brain can’t work at its peak.

“Chronic sleep deprivation definitely takes a toll on memory,” Dr. Cumming says. “It becomes harder to encode new information and access memories you already have.”

Sleep also helps your brain clear away waste products after working during the day. This includes limiting the buildup of substances like beta amyloid, which is involved in Alzheimer’s disease.

4. Follow a balanced diet

When you’re eating for brain health, aim for a balance of fruits, vegetables, healthy grains and healthy fats. As much as possible, avoid heavily processed foods and very sugary foods.

Why? Because processed and sugary foods contribute to inflammation and oxidative stress (a process that damages cells), which can harm brain function over time. On the other hand, whole foods are full of antioxidants that keep you healthy and help fend off negative effects.

“Following a healthy diet doesn’t just give you the energy to exercise and fuel your brain,” Dr. Cumming clarifies. “It also ensures that you’re getting appropriate vitamins and micronutrients to support normal brain function.”

5. Make social plans

Conversation, shared activities and emotional connection all stimulate the mind and help reduce stress.

“Studies suggest that people with strong social ties experience slower memory decline over time,” Dr. Cumming shares. “Long-term relationships and having a sense of purpose in life have also been linked to better cognitive health as we age.”

But social isolation can speed up cognitive decline by as much as 50%. So, get together with people you love … and call it a workout for your mind!

6. Try something new

Your brain loves novelty, Dr. Cumming explains. Learning new skills pushes you to form new mental connections, which supports cognitive flexibility and recall.

So, consider taking up a language, an instrument or some other new-to-you hobby to help keep your mental pathways active.

7. Play games

Just as exercise keeps your body healthy, mentally challenging activities help keep your brain healthy.

“There’s good evidence that engaging games can help keep the brain active,” Dr. Cumming says. “These activities work your mind in different ways than you usually do throughout your day. They’re just one more way to work out your brain.”

Playing games stimulates your brain to make new neurons and form new connections. And there’s no single game that does it — everything from card games and chess to crosswords and Sudoku can bring benefits. So, pick one you like, and get gaming!

8. Manage stress

Chronic stress can harm your whole body, including your brain. It causes continued inflammation — and in the long term, even low levels of inflammation can negatively affect memory.

“Inflammation makes it harder and less efficient to encode new memories and to access existing ones,” Dr. Cumming explains. “It also slows your processing speed. So, even if you can access information, it may not come to you as quickly or easily as it once did.”

Stress management looks different for everyone. Whether you unwind by reading, meditating or delving into hobbies (or all of the above!), the key is to find ways to keep stress from getting the best of you — or your brain.

9. Reassess your substance use

You may not think twice about pouring yourself a nightcap. But the reality is that even one drink can impact your cognitive function.

“Habits that harm your overall health can also affect your memory,” Dr. Cumming warns. “Moderate, occasional drinking may be fine for some people, but guidelines increasingly suggest that no amount is truly healthy. And regular, heavy use takes a toll on the brain.”

Smoking and drug use can have serious (and seriously negative) effects, too. Talk to a healthcare provider if you need help quitting or scaling back.

10. Spend time with a pet

Meaningful connection isn’t limited to humans. Caring for a pet can encourage routine, movement and emotional engagement — all of which can help keep your brain healthy and active.

“Pets can help reduce stress and keep you socially and physically active, which indirectly supports cognitive function,” Dr. Cumming says. In fact, one study found that owning a pet could reduce your “brain age” by up to 15 years!

11. Hydrate

Hydration helps keep your body and mind working at their best. Research shows that even mild chronic dehydration can raise the risk of dementia in people over age 65.

“Your brain relies on blood flow to remove waste and deliver oxygen and nutrients,” Dr. Cumming explains. “But dehydration slows these processes and makes it harder for it to function efficiently.”

To help support healthy circulation and overall brain function, make a habit of drinking enough fluids throughout the day — every day.

12. Use memorization techniques and hacks

As you get older, it can become harder to remember the little things. But a few strategies can help:

• Mnemonics: There’s a reason you still remember “Roy G. Biv” for the colors of the rainbow (red, green, blue). “If something is funny, catchy or emotionally meaningful, your brain flags it as important, and you’re more likely to retain it,” Dr. Cumming says.
• Repetition: Your mind doesn’t have unlimited storage space; it prioritizes what it uses most. The more often you access certain information or repeat certain activities, the easier it becomes to access those pathways.
• Chunking: This memory strategy is when you group related bits of information together into smaller units to make them easier to store and recall later.
• Brain breaks: “If you have to remember a lot of information in the short term, it helps to take breaks, rather than cramming for long stretches without rest,” Dr. Cumming says. “Your brain needs energy, and periodic breaks help restore that energy and clear metabolic waste.”
• Organizational tools: Get in the habit of writing things down. Notebooks, calendars, planners and to-do lists can all help you keep your memory sharp.

13. Manage other health conditions

Anything that affects your overall health can also affect your memory. Work with a healthcare provider to tend to conditions that increase your risk for cognitive decline, like:

• Depression
• Diabetes
• Head trauma
• High blood pressure
• High cholesterol
• Obesity
• Sleep disorders

“What’s good for your general health is also good for your brain health,” Dr. Cumming points out. “When you manage other conditions, you help your brain, too.”

Final thoughts

Some memory changes are normal as you get older. But practicing consistent healthy habits can help you stay sharp over time.

“The best way to support all areas of cognition is to maintain healthy habits — sleep well, eat well, exercise and manage stress,” Dr. Cumming reiterates.

But if your memory problems start to interfere with daily life — like if you’re forgetting to pay bills or getting lost in familiar places — then it’s time to talk with a healthcare provider.