How to improve memory: Science-backed ways to boost brain power

Feeling a little forgetful? You might suddenly be misplacing things, or perhaps you’re finding it harder to remember people’s names. Whatever the case, you’ll be glad to know it’s absolutely possible to improve your memory with a few lifestyle tweaks.

From improving your diet to getting more sleep, here are eight science-backed ways to boost your brain power.

What causes memory loss?

Memory loss is when you struggle to remember things, whether it’s minor slip-ups like where you placed your keys or more significant ones like your family members’ names. It can affect either short- or long-term memory, or both.

There are lots of reasons people experience memory loss, such as:

• Ageing: As you get older, the connections in your brain become less efficient – often meaning it takes longer to recall information
• Lifestyle factors: Such as stress, mood changes, poor sleep, alcohol and drug use, an unhealthy diet and limited exercise
• Health conditions

Is it possible to improve your memory?

Yes, it is possible to enhance your memory. Research shows that there are several ways to strengthen it, including sticking to a nutritious diet (with an emphasis on certain brain-boosting foods), exercising, keeping your brain active and getting enough sleep. These strategies have the capacity to improve both short- and long-term memory, as well as prevent cognitive and memory decline and certain neurological conditions.

That said, there are some circumstances where memory improvement may be more challenging, or even impossible. Some drivers are possible to reverse – like memory loss caused by a nutritional deficiency or lack of sleep – however, conditions that affect memory recall are harder to combat.

It’s also important to note that there are no guarantees. Cognitive diseases, as well as age-related memory problems, can still occur, despite your best efforts to ward them off.

8 tips to improve memory

If you’re looking to boost your memory, these tips may help. 

1. Eat foods and nutrients that support brain health

A healthy diet isn’t just good for your body, it’s good for your brain, too. There’s an emerging body of research linking diet and brain function, especially as researchers increasingly understand the link between gut and brain health. Make sure you include a wide variety of nutritious foods, particularly whole grains, fruits, vegetables, fish, nuts and olive oil, which can help prevent memory loss [1].

Other foods and nutrients that can specifically support brain health include:

• Omega-3 fatty acids to reduce inflammation: Found in salmon, sardines, mackerel, trout, oysters, chia seeds, flaxseeds, walnuts, seaweed [2]
• Antioxidants to protect brain cells from oxidative stress: Found in blueberries and other berries, leafy greens, beetroot, capsicum, carrots, green tea, turmeric, coffee, dark chocolate [3]
• Magnesium to support nerve function: Found in pumpkin seeds, almonds, cashews, spinach, tofu, whole grains, black beans, avocado, dark chocolate [4]
• Polyphenols to increase blood flow: Found in berries, apples, grapes, extra-virgin olive oil, green tea, cocoa, herbs like rosemary and thyme [5]
• Probiotics and prebiotics to support the gut-brain axis: Found in yoghurt, kefir, kimchi, sauerkraut, miso, tempeh, bananas, garlic, onions, leeks, asparagus, oats [6]
• Complex carbohydrates to provide energy to your brain: Found in oats, quinoa, brown rice, sweet potato, legumes, wholemeal breads and pastas [7]

2. Stay hydrated

Dehydration – even if it’s incredibly mild – can impair your brain function, contributing to poor memory. This is why it’s so important to stay hydrated. In fact, plenty of research demonstrates that fluid consumption can immediately improve short-term memory [8].

Ensure you’re getting around 2.1 litres per day (the recommended water intake for adult women)[9], or more on hot days or during strenuous exercise. You can also up your fluid intake by eating water-rich foods, including cucumber, grapes, watermelon and citrus fruits.

3. Increase physical activity

Staying physically active helps your brain in several ways. For one, it promotes blood flow to the brain, which helps maintain cognitive function and supports your hippocampus, the part of the brain responsible for memory. Exercise also promotes good sleep and reduces stress – two lifestyle factors that can also contribute to memory loss.

Any kind of physical activity can help, but cardio in particular will get your heart pumping and your blood circulating towards your brain. Experts generally recommend doing at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of high-intensity exercise per week, ideally spread across multiple days [10]. Moderate-intensity activities include power walking and cycling, while high-intensity ones include jogging and running. 

4. Try mental exercises and learning techniques

Beyond keeping your body active, it’s essential to keep your brain active, too. There’s ample research showing that engaging your brain in challenging activities can help to improve alertness, focus and memory, and potentially lower the risk of cognitive decline [11].

Popular ways to stimulate your brain include:

• Doing crosswords, puzzles and sudokus
• Learning a new language
• Using brain training games and apps
• Reading regularly – it could be books, articles or anything that challenges comprehension
• Playing strategy-based games like chess or Scrabble
• Learning a new skill, such as painting, coding or playing an instrument
• Taking up memory challenges (like recalling lists or repeating sequences)
• Engaging in creative activities like writing, drawing and crafting
• Doing mental maths or number games
• Socialising and having meaningful conversations
• Exploring new hobbies that require coordination, such as dancing or cooking complex recipes

5. Avoiding smoking and alcohol

Both cigarettes and alcohol can negatively impair brain function, including memory. Smoking has been found to increase the risk of disease and faster cognitive decline, because it can damage the parts of the brain related to learning [12]. 

Alcohol, on the other hand, can cause short-term memory gaps (blackouts) while intoxicated, as well as longer-term memory loss when someone drinks heavily over a long period. If someone smokes and drinks, the effects can be worse [13].

So, if you ever needed an excuse to give up (or reduce) your intake of either or both, this may be it. Quitting smoking can actually reduce your risk of various neurological conditions, with every year you don’t smoke slowing memory decline by around 3-4 months [14].

When it comes to drinking alcohol, Australian guidelines recommend no more than 10 standard drinks per week and a maximum of four standard drinks on any one day. However, they also state that even moderate drinking can affect the hippocampus, so it’s important to consume alcohol wisely [15].

6. Get enough sleep

Sleep is one of the most essential factors for maintaining brain function. It’s the period when your brain actively processes any information you’ve learned, helping to preserve it as a memory, plus it primes your brain for learning new things the next day [16]. If you’re sleep deprived, it can make it much harder to form new memories, retain information, and focus and learn. Chronic sleep deprivation can also increase your risk of several neurological conditions [17].

If sleep is an issue for you, there are several ways you can try to improve it. Avoid screens for about an hour before bed; limit alcohol, caffeine and nicotine, especially late in the day; go to sleep and wake up at roughly the same time each day to help your body establish a rhythm; and implement a relaxing bedtime routine that primes you for sleep. Other lifestyle changes – like getting enough exercise and managing stress – can also help better your sleep.

7. Manage your stress levels

Chronic stress leads to consistently elevated cortisol, which can have numerous harmful effects on your body and mind. Excess cortisol can actually shrink your hippocampus and negatively impact your memory, or even distort existing memories [18].

Luckily, it’s possible to reverse the damage done by chronic stress. Stress management techniques like yoga, meditation, deep breathing, spending time with others and getting adequate sleep are all effective ways to support your brain and wellbeing.

8. Check for underlying health conditions

Certain health conditions can contribute to memory loss. Mental health conditions can also affect memory.

If you’re experiencing changes in your memory, it’s crucial that you check in with your doctor to find out if something else may be causing it. They can undertake a full health assessment to identify the cause, then make a plan for treating it.

How longevity science and biohacking fit into memory health

As interest in longevity grows, many people are turning to biohacking and biological age testing to better understand how their brain is ageing, not just how old they are on paper.

From a brain-health perspective, longevity science focuses on preserving cognitive function, slowing neurodegeneration, and extending not just lifespan, but healthspan — the number of years you remain mentally sharp and independent.

Rather than replacing the fundamentals, biohacking tools are best used to measure and refine the lifestyle habits that protect memory over time.

Do memory-boosting supplements work?

From nootropics to ginkgo biloba, there’s a huge array of natural supplements on the market that claim to improve focus, clarity and memory, and prevent cognitive decline. Thus far, though, the consensus is that they’re largely just hype.

Some studies suggest that supplements like omega-3 fatty acids (found in fish oil capsules), ginkgo biloba, lion’s mane and B vitamins may improve brain function. However, the research at large is either mixed or inconclusive [19][20].

There’s also a chance that some supplements can interact with other medications or cause adverse side effects. Always chat to your doctor before taking a new supplement.

When to get help for memory loss

Some memory loss is expected, especially as you get older. Generally speaking, while this kind of memory loss can be frustrating, it’s usually manageable and doesn’t interfere too much with your day-to-day life.

However, there are signs to look out for that indicate you should chat to your doctor:

• You’re struggling to perform everyday tasks
• Your memory loss is worsening or becoming more frequent
• You’re experiencing mood or personality changes
• You’re getting lost in familiar places
• A friend or family member has expressed concern

While sometimes just a normal part of age-related memory loss, these symptoms can be a sign of a more serious condition, or mild cognitive impairment (the stage between normal age-related memory changes). Finding out the cause early can help you better manage the condition and get your health back on track.