How To Improve Memory and Focus As You Age

man reading book | Feature | How To Improve Memory and Focus As You Age
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As you age, you will probably see some noticeable changes in your ability to remember things. Memory lapses can occur at any age, and these often upset us as we fear that they might be a sign of dementia or Alzheimer’s. Here are some tips on how to improve memory.


RELATED: 7 Ways To Boost Energy Throughout The Day


In This Article:

  1. Fish Oil Supplements
  2. Get More Sleep
  3. Train Your Memory 
  4. Exercise More
  5. Less Alcohol
  6. Meditation and Yoga


How to Improve Memory and Prepare for What Coming

Fish Oil Supplements

Fish oil has been long known for its exceptional health benefits from the docosahexaenoic acid (DHA) and omega-3 fatty acids eicosapentaenoic acid (EPA), which it’s rich in. These fats are crucial for improving your overall health and have been shown to reduce inflammation, relieve anxiety and stress, lower the risk of heart disease and slow down mental decline.

According to studies on the benefits and effects of consuming fish oil supplements, it was found to be extremely beneficial in improving mental conditions, especially in older people.

How to improve memory tip: You’ll only need one dose of fish oil per day to help keep yourself from experiencing memory-related problems.


Get More Sleep

Sleep deprivation and insomnia can impact your cognitive performance and overall mental health. Sleep plays a critical role in strengthening and transforming short-term memories into long-term memories. One study monitoring the effects of sleep in 40 children aged 10 to 14 and found that children who get enough sleep will perform 20% better on memory tests than those who don’t.

Besides making you feel tired and exhausted in the morning, lack of sleep can increase your risk of various diseases such as heart disease, lung diseases, liver diseases, or even cancer.

How to improve memory tip: Health professionals recommend that adults get between seven to nine hours of sleep every night to maintain physical and mental health.

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Train Your Memory

doing sudoku | How To Improve Memory and Focus As You Age

This may sound new to some people, but you can train your memory and brain. Training your cognitive skills by doing puzzles or playing memory games is a great way to boost your memory.

There are tons of online and offline games for training your brains, such as Sudoku, Bookworm, matching games, or even Tetris, which can help you with your problem-solving skills. Additionally, brain-training games have been shown to have promising potential to reduce the risk of dementia in older people.

How to improve memory tip: If games are not your thing, you can try some other memory-training activities such as reading books or learning a new language.

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Exercise More

Doing exercise regularly can benefit you in more ways than you could have ever known. Exercise will not only help you with your physical ability but also maintain and improve mental ability.

Several studies have shown that exercise can increase neuroprotective protein secretion and improve neuron growth and development, contributing to improved brain health.

How to improve memory tip: It is recommended that adults should have at least 30 minutes of exercise every day for the optimal result.


Less Alcohol

Obviously, if you want to improve your mental health, cutting down on your daily beer and wine intake is probably for the best. Though having a drink or two now and then is ok, excessively consuming alcohol can negatively impact your memory as well as your body.

Neurotoxic effects on the brain are found with alcohol. The hippocampus, a portion of the brain that plays a crucial function in memory, may be impaired by frequent binge drinking incidents.

How to improve memory tip: Instead of drinking alcohol, you can replace it with something a little healthier, such as a fruit smoothie or a diet cola.


Meditation and Yoga

middle-aged woman doing meditation | How To Improve Memory and Focus As You Age

For those who find hardcore exercises difficult, you can do yoga and meditation as an alternative exercise. Meditation is a soothing and relaxing way to lower your blood pressure, reduce stress and pain, and even improve your memory.

As you age, your grey matter will decline over time which will negatively affect cognition and memory. Meditation and yoga have been shown to improve short-term memory in people of all ages.

How to improve memory tip: If you’re a busy person and don’t have much time to spare for doing yoga and meditation, try just 20 minutes of yoga and meditation before bed.


After reading this article, what is your plan to prevent memory loss and improve your mental health? Let us know in the comment section below! 


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