Natural Ways to Improve Memory: Expert-Approved Tips for a Sharper Brain

Although mental decline seems to be an inevitable part of growing older, it doesn't always have to be this way. Research shows that there are effective ways to combat this decline and stay sharp well into your golden years.

We all experience memory lapses every now and then, whether it's forgetting where you left your keys or what you wanted to grab as soon as you walk into a room. Usually, we can blame these little slips on fleeting factors like stress, distractions, or having an overly busy day.

However, ongoing memory problems have become a growing concern in recent years as the world reaches record numbers of diagnosed brain diseases. In 2020 alone, 54 million people were reported to be living with Alzheimer's disease and other dementias worldwide.

While that number is projected to rise, however, there are proven ways to reduce your risk and protect your brain. "Memory is just a tiny part of brain functioning, and there's a lot you can do to protect your brain health," says Johns Hopkins neurologist Barry Gordon, M.D., Ph.D.

If you're looking to keep your brain sharp, here are four simple but powerful tips to help you do just that.

4 Tips to Strengthen Your Memory

1. Keep Your Heart and Blood Sugar Healthy

Your brain depends on strong circulation and balanced glucose levels. High blood pressure and cholesterol can reduce oxygen flow to the brain, while too much sugar can damage blood vessels.

You want to aim for a blood pressure that's below 120/80 and get your cholesterol checked every four to six years. Additionally, limit sugary foods and drinks, and always check for hidden sugars like dextrose, fructose, and high-fructose corn syrup in packaged foods.

2. Get Quality Sleep

Consistent, restful sleep supports memory and overall brain health. Most adults need seven to nine hours per night.

To help you achieve this, establish a steady bedtime routine, avoid screens an hour before bed, and unwind with relaxing activities like soft music or breathing exercises. Getting natural sunlight in the morning can also help reset your body clock and improve sleep quality.

3. Stay Socially Connected

Maintaining healthy relationships and engaging socially is another effective way to keep your mind sharp. Studies show that people over 55 who regularly attend social gatherings have a lower risk of memory decline.

Simple acts of connection — like calling a friend, checking in on someone, or offering a compliment — have been shown to boost mood and support overall brain health.

4. Keep Learning

Challenging your mind by learning new skills strengthens brain connections. Like physical exercise, mental variety keeps your brain flexible. Try alternating between different activities — learning a language, knitting, doing word puzzles, reading, or playing a sport — to stay mentally active and enhance memory over time.

Other crucial tips include taking care of any medical problems you may have, taking your medication as instructed, and maintaining a nutritious diet. By caring for your heart, staying socially and mentally active, and prioritizing healthy habits, you can strengthen your memory and protect your brain for years to come.