We use our memory every day. From remembering upcoming appointments, to where we left the car keys, or loved one’s birthdays – memory is an essential tool that supports our daily lives. It also stores experiences and emotions from the past and present, and it’s where we’ll keep a record of events that happen in future.
As we age, our memory can fade slightly. Here, I explore what we can do to improve our memory, and what we can do to help prevent further memory loss.
What causes memory loss and forgetfulness?
We all forget things at times. Many of us lead busy and sometimes stressful lives. Stress can make it harder for us to focus, and can affect our ability to recall information from our memories. Stress can also impact how well we sleep, and poor sleep can affect how well we recall information.
Becoming a little more forgetful can also be a natural part of getting older. As we age, it’s not uncommon to sometimes forget information we were told a long time ago. Or, to sometimes misplace items around the house. Below are some common signs of age-related forgetfulness.
- Sometimes struggling to find the right word for what you want to say, but remembering after a short period of time.
- Becoming a little distracted or feeling lost in a conversation where lots of people are speaking at once.
- Finding it harder than you did in the past to do lots of different things at once. But, being able to concentrate and complete a single task at a time.
- Occasionally misplacing items, but being able to find them by going back to where you last had them.
Can nutrition improve your memory?
Eating a varied and balanced diet full of vitamins and minerals is important for our overall health. But there’s also evidence that what we eat could impact our memory.
Foods high in sugar and saturated fat have been found to have a negative impact on our memory. Whereas eating lots of fruits and vegetables can have a protective effect. And, it’s thought that eating plenty of fruits and vegetables could also help to boost brain function by increasing the amount of key vitamins in our diet.
Does exercise improve memory?
We know that regular physical activity can reduce the risk of a number of health problems, and help us to maintain a healthy weight. There’s also evidence that physical activity can help to reduce cognitive decline (not being able to perform certain tasks as well as you used to). And exercise may potentially reduce the risk of dementia.
Every week, adults should try to get:
- at least 150 minutes of moderate intensity exercise, like cycling or walking
- or 75 minutes of high intensity exercise, such as running
Older adults over the age of 65 should aim for at least 150 minutes of moderate intensity exercise each week.
Can I train my brain to improve my memory?
Recently, there’s been an increase in apps and games that claim to ‘train our brains’ to help prevent memory loss, and protect against dementia. But, many of these products haven’t been properly studied, so we don’t know how effective they are.
We also don’t fully understand the effect other brain-challenging activities, like puzzles or sudoku, might have on memory. Although some studies have found that taking part in these activities may lower dementia risk.
It’s also thought that puzzles and games like these may help to reduce cognitive decline. But, we don’t yet know for certain if this is as a result of taking part in these activities, or because of other lifestyle habits.
Can meditation improve memory?
Mindful meditation has many health benefits. It can improve our mental wellbeing, increase concentration, and even help to reduce the symptoms of anxiety and depression. But what can it do for our memories?
Studies have found that meditation may help to improve our memory, how well we think, and solve problems. You could try starting with a guided mindful walking meditation podcast to learn more about the practice.
Although meditation can support our wellbeing and help us manage difficult emotions, our memory is likely to still decline as we get older.
What should I do if I’m worried about my memory?
Occasional forgetfulness is common. But if you’re worried that you or someone you love is experiencing severe memory loss or regular forgetfulness, contact your GP. Signs and symptoms of more severe memory loss include:
- difficulty remembering the day of the week or the date
- forgetting where things are usually kept
- feeling confused
- getting lost somewhere familiar
Occasional forgetfulness could be due to stress, tiredness, or a part of getting older. But if you’re concerned about your memory, or any new symptoms of forgetfulness, get in touch with your doctor.
Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health and a view of any future health risks. You'll receive a personal lifestyle action plan with health goals to reach for a happier, healthier you.
-
Sources Sources
- Schwabe L, Hermans EJ, Joëls M, Roozendaal B. Mechanisms of memory under stress. Neuron. 2022 May 4;110(9):1450-1467. doi: 10.1016/j.neuron.2022.02.020. Epub 2022 Mar
- Klier C, Buratto LG. Stress and long-term memory retrieval: a systematic review. Trends Psychiatry Psychother. 2020 Jul-Sep;42(3):284-291. doi: 10.1590/2237-6089-2019-0077
- How does sleep relate to mental health? Mind. Mind.org.uk. Accessed May 2023
- Cousins JN, Fernández G. The impact of sleep deprivation on declarative memory. Prog Brain Res. 2019;246:27-53. doi: 10.1016/bs.pbr.2019.01.007. Epub 2019 Mar 21. PMID: 31072562
- Sleep and dementia risk. Alzheimer’s Society. Alzheimers.org.uk. Accessed May 2023
- Is it getting older, or dementia? Alzheimer’s Society. Alzheimers.org.uk. Accessed May 2023
- Martínez García RM, Jiménez Ortega AI, López Sobaler AM, Ortega RM. Estrategias nutricionales que mejoran la función cognitiva [Nutrition strategies that improve cognitive function]. Nutr Hosp. 2018 Sep 7;35(Spec No6):16-19. Spanish. doi: 10.20960/nh.2281
- Dementia and cognitive decline: a review of the evidence. Age UK. Ageuk.org.uk. Published 2014
- UK Chief Medical Officers’ Physical Activity Guidelines. UK Gov. gov.uk. Published 7 September 2019
- Looking after your thinking skills. Exercise for the brain? Age UK. Ageuk.org.uk. Last updated 20 September 2022
- Ian J. Deary and others, Age-associated cognitive decline, British Medical Bulletin, Volume 92, Issue 1, December 2009, Pages 135–152
- Mental wellbeing at work. NICE guideline NG212. Nice.org.uk. Published 2 March 2022
- Mindfulness. Mental Health Foundation. mentalhealth.org.uk. Accessed May 2023
- Wielgosz J, Goldberg SB, Kral TRA, Dunne JD, Davidson RJ. Mindfulness Meditation and Psychopathology. Annu Rev Clin Psychol. 2019 May 7;15:285-316. doi: 10.1146/annurev-clinpsy-021815-093423. Epub 2018 Dec 10
- Youngs MA, Lee SE, Mireku MO, Sharma D, Kramer RSS. Mindfulness Meditation Improves Visual Short-Term Memory. Psychol Rep. 2021 Aug;124(4):1673-1686. doi: 10.1177/0033294120926670. Epub 2020 May 25
- Innes KE, Selfe TK, Khalsa DS, Kandati S. Meditation and Music Improve Memory and Cognitive Function in Adults with Subjective Cognitive Decline: A Pilot Randomized Controlled Trial. J Alzheimers Dis. 2017;56(3):899-916. doi: 10.3233/JAD-160867
- Pragya SU, Mehta ND, Abomoelak B, Uddin P, Veeramachaneni P, Mehta N, Moore S, Jean-Francois M, Garcia S, Pragya SC, Mehta DI. Effects of Combining Meditation Techniques on Short-Term Memory, Attention, and Affect in Healthy College Students. Front Psychol. 2021 Mar 5;12:607573. doi: 10.3389/fpsyg.2021.607573
- Understanding dementia. Age UK. Ageuk.org.uk. Last updated 20 September 2022
About our health information
At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.
Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard.
More thrive articles...
Did you find our advice helpful?
We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.