How to Improve Memory: Simple Swaps to Boost Brain Health

With a constant increase in short-form content and quick dopamine hits, it’s no wonder that people of all ages feel like they have brain fog and poor concentration. Although it is hard to avoid many of the culprits that create poor brain function, there are a few simple ways to hack your brain and improve your memory.

By Jayne Turner – Staff Writer

Exercise Regularly

Regular exercise boosts blood flow and improves oxygen delivery throughout the body. It also helps reduce inflammation and increases the supply of essential nutrients. In addition, physical activity triggers growth factors that support both muscle health and brain function.

Increased blood flow that occurs with and after exercise even supports neurogenesis, the development of new brain cells, and increased connections between existing neurons. This reduces the risk of cognitive decline, thus boosting memory.

Brain-Healthy Diet

A diet rich in omega-3s, antioxidants, and choline supports brain health.

Omega-3s are fatty acids found in a variety of fatty fish and some plants. Salmon, mackerel, and sardines are common sources. Plant sources include flaxseed, chia seeds, walnuts, and plant oils. Many foods, like eggs and yogurt, are fortified with omega-3s, which means they are added to supplement a healthy diet.

Another option is to take an omega-3 fish oil supplement, which supports brain and eye development as well as general moisture throughout the body.

Antioxidants are found in dark fruits and vegetables: kale, broccoli, beets, berries, cherries, and more. They are also found in spices like cinnamon and oregano. Antioxidants combat free radicals in your body, which are linked to neurodegenerative diseases.

Choline is an essential nutrient that is used in many steps of your cells’ metabolism; more choline equals healthier cells. Available in egg yolks, legumes, cruciferous vegetables, and canned fish, it is important to get enough of this nutrient in your diet.

For severe cases, doctors may recommend that one follow the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) to support cognitive health and delay dementia. It emphasizes the foods listed above while discouraging consumption of cheese, butter, and red meat.

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Sufficient Sleep

Sleep is a restorative process. While you sleep, your brain sorts through memories, choosing which to store and which to toss. It also works to remove waste buildup, replenish nutrients, and repair cells that need a little TLC.

This is the reason why we wake up feeling alert, refreshed, and creative after a good night’s sleep, but feel groggy when we don’t get enough. Sleep also helps with mood regulation. Your mood is stable and calm; you are much less irritable after a full night of rest.

Brain Puzzles

Puzzles, riddles, and learning new skills are types of mental exercise that are just as important for brain health as physical exercise. Engaging in these activities helps build new neural pathways and keep your mind sharp.

Crosswords, jigsaws, language or instrument practice, chess, and drawing serve as powerful creative outlets that reduce stress and strengthen your brain. These activities boost memory while sharpening essential skills such as pattern recognition, mental speed, and concentration. When you choose different activities, you actively train specific neural pathways and improve overall cognitive performance.

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