“God gave us memory so that we might have roses in December.”

J.M. Barrie

In order to have better memory you should:

Get enough sleep

Sleep plays a crucial role in memory consolidation, so make sure you’re getting enough rest each night.

There are studies that support a link between good sleep and good memory.

Adequate and high-quality sleep has been shown to enhance the consolidation of memories and improve learning and recall.

It also helps to reduce the risk of cognitive decline, boost brain plasticity, and support overall brain health.

Some specific studies have shown that sleep can enhance memory consolidation for newly learned information, particularly for procedural memory (how to perform actions), declarative memory (facts), and emotional memories.

Additionally, sleep-deprived individuals have demonstrated decreased memory performance compared to those who have adequate sleep.

Exercise regularly

Regular physical activity helps to improve blood flow to the brain, which can help to improve memory and cognitive function.

There is a growing body of research that suggests a link between physical exercise and improved memory.

Some studies have shown that regular physical activity can help increase the size of the hippocampus, a region of the brain associated with memory and learning.

Exercise has also been found to increase the production of growth factors and neurotransmitters that are important for maintaining and improving brain function.

For example, a study published in the journal “Frontiers in Aging Neuroscience” found that moderate intensity aerobic exercise improved memory function in older adults.

Another study published in the “British Journal of Sports Medicine” found that resistance exercise training improved memory performance in older adults.

Overall, the research suggests that physical exercise can have a positive impact on memory and cognitive function. However, more research is needed to fully understand the mechanisms behind this link and to determine the optimal type, intensity, and duration of exercise for improving memory.

Eat a healthy diet

A diet that is rich in fruits, vegetables, and omega-3 fatty acids can help to boost brain health and improve memory.

There is a growing body of research linking a healthy diet with improved memory and cognitive function. Here are a few examples of studies in this area:

A study published in the journal “Appetite” found that a Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, was associated with better memory and cognitive function in older adults.

Another study published in the “Journal of Gerontology” found that a diet high in antioxidants, such as those found in fruits and vegetables, was linked to better memory and cognitive function in older adults.

A study published in the “British Journal of Nutrition” found that a diet high in omega-3 fatty acids, found in foods like fatty fish, was associated with better memory and cognitive function in older adults.

A study published in the “Journal of Alzheimer’s Disease” found that a diet high in sugar and processed foods was associated with poorer memory and cognitive function.

These studies suggest that eating a healthy, balanced diet can help support memory and cognitive function, especially as we age.

Learn new things

Keeping your brain active by learning new things can help to improve memory and cognitive function.

There have been several studies that suggest a relationship between learning new things and improved memory. Here are a few examples:

“Enrichment effects on adult cognitive development: Can the functional capacity of older adults be preserved and enhanced?” (Clinical Psychology Review, 2006) – This study found that engaging in complex and challenging cognitive activities, such as learning new things, can have a positive effect on memory and cognitive function in older adults.

“Lifelong learning and the maintenance of cognitive function” (Psychology and Aging, 2005) – This study found that individuals who engage in lifelong learning, such as taking classes or learning new skills, have better cognitive function and memory compared to those who do not.

“Physical exercise and brain plasticity in aging” (Aging Research Reviews, 2009) – This review of multiple studies found that physical exercise and learning new things can both have positive effects on brain plasticity, including memory, in older adults.

These studies suggest that engaging in activities that challenge the brain, such as learning new things, can have a positive impact on memory and cognitive function.

Meditate

Regular meditation can help to improve focus and concentration, which can in turn help to improve memory.

There have been several studies conducted on the relationship between meditation and memory. Here are a few key findings:

A study published in the journal Frontiers in Aging Neuroscience found that mindfulness meditation practices can help to improve working memory and cognitive control.

Another study published in the Journal of Alzheimer’s Disease found that meditation practice can help to reduce age-related memory decline and improve memory functioning in older adults.

Research published in the journal Frontiers in Human Neuroscience showed that meditation can lead to structural changes in the brain that support improved memory, such as increased thickness in regions involved in executive attention and sensory processing.

A review of several studies published in the journal Mindfulness found that mindfulness meditation can enhance cognitive abilities, including working memory and executive control processes.

These studies suggest that meditation can be a valuable tool in supporting and improving memory function.

Repeat information

Repeating information multiple times can help to improve your ability to remember it.

There have been several studies investigating the link between repetition and memory improvement. Some of these studies have found that repetition can be an effective way to improve memory for certain types of information.

For example, a study published in the journal “Memory & Cognition” found that repeating information several times helped participants to remember it more effectively than simply reading it once.

Another study published in the journal “Psychology and Aging” found that repetition was particularly helpful for older adults, who showed improved memory performance after repeating information multiple times.

However, repetition is not always the most effective way to improve memory, as other strategies such as spaced repetition or elaboration can be more effective for certain types of information or learners.

Organize your environment

A tidy and organized environment can help to reduce distractions and improve focus, which can help to improve memory.

Research has shown that having an organized environment can impact cognitive functioning, including memory.

For example, a study published in the journal “Psychology Today” found that a cluttered and disorganized environment can interfere with a person’s ability to focus and process information, leading to decreased memory performance.

On the other hand, a study published in the “Journal of Environmental Psychology” found that a clean, organized, and well-ordered environment is associated with higher levels of well-being, reduced stress, and improved cognitive functioning, including memory.

These findings suggest that having an organized environment can play a role in improving memory and cognitive function.

I’ll leave you with this quote ( and I hope you’ll remember it 🙂

“If you tell the truth, you don’t have to remember anything.”

Mark Twain

Abe Jarjoura D.D.S., M.S.

Founder: Dental Care Team Group

Founder: Control “Freaks”- A Group for Dentists Who Want to Smile More