Stay physically active

Physical activity increases blood flow to your whole body, including the brain. This can help keep your memory sharp.

 Stay mentally active

Just like physical activity helps keep your body in shape, mentally stimulating activities help  your brain stay in shape – and may help prevent memory loss. Do crosswords puzzles, rebuses, quizzes, sudoku, play bridge.

Socialize regularly

Social interaction helps keep depression and stress off, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, family, friends and colleagues.

Get organized

You’re more likely to forget things if your home is untidy and your notes are  disorganized. Write down tasks, appointments and other events in a special notebook, calendar or electronic planner.

Repeat the information 

The idea is that the more you re-learn or remind yourself of information again and again the better you’ll retain the information in your memory store, the repeating and relearning process is also a great training for the mind.

Focus Your Attention

Attention is one of the most important aspects of memory. You must actively attend to information in order for it to go from your short-term memory to your long-term memory.

Enlist other people’s help

If you’re struggling to memorize your talking points , discuss information with other people and ask them to give you reminders, you’ll remember more than  trying to memorize information on your own.

Meditate

Studies suggest that meditation helps improve a number of cognitive functions, like focus, concentration, memory, and learning. Believe or not, meditation may rewire the brain and encourage more connections between brain cells.

Eat more of these foods:

• plant-based foods, especially green, leafy vegetables and berries
• whole grains
• legumes
• nuts
• chicken or turkey
• olive oil or coconut oil
• herbs and spices
• fatty fish, such as salmon and sardines
• red wine, in moderation

Eat less of these foods:

• sugar
• processed foods
• butter
• red meat
• fried foods
• salt
• cheese

Have a laugh

You’ve probably heard that laughter is the best medicine, and this holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are restricted to specific areas of the brain, laughter engages multiple regions across the whole brain.

Get enough sleep

Lack of proper sleep has been associated with poor memory for quite a long time. Sleep plays a very important role in memory consolidation, the process in which short-term memories are strengthened and transformed into long-lasting memories.

Quit smoking 

Studies suggest, people who’ve quit smoking have better memory than those who are still smoking. This is because the same toxins that damage the lungs can harm areas of the brain related to memory.

Drink alcohol in moderation

Consuming too many alcoholic beverages can be detrimental to your health in many ways,  including negatively impacting your memory. Binge drinking in a pattern raises your blood alcohol level which alters your brain and results in memory deficits.

Manage stress 

When you’re stressed, your body produces stress hormones like cortisol. Cortisol has been proven to greatly damage the brain’s memory process, especially our ability to retrieve.

Drink water

Your brain is mostly made of water. Water acts as a shock absorber for the brain and spinal cord. It helps our brain cells use nutrients. So just a small amount of dehydration can have a bad impact.

 Drink coffee

Caffeine has actually been shown to  improve memory and reduce the risk of Parkinson’s and Alzheimer’s disease. However, having too much caffeine, or consuming it later in the day, can have the opposite effect as it can impair the sleeping process.

Spend more time outdoors

Getting out into nature is incredibly important for our emotional and physical health. Enjoying nature and getting enough fresh air can notably improve your memory.

Get rid of the extra weight

Several studies have established obesity as a risk factor for cognitive decline. The more overweight you are, the more your brain is likely to shrink and affect your memory.

Get your vitamin D levels tested

Vitamin D is an important nutrient that plays a vital role in how your body functions. Low levels of vitamin D have been linked to a  variety of health issues, including a reduction in cognitive function.