World Alzheimer's Day: Expert Shares 8 Strategies To Boost Memory

Dr (Col) Joy Dev Mukherji, Vice Chairman and Head – Neurology, explains memory-enhancing strategies.

Image for representation

Alzheimer's disease affects millions of people worldwide, and while there is no known cure, there are proactive steps individuals can take to improve memory and support overall brain health. Memory is a fundamental aspect of our daily lives, influencing our ability to learn, work, and engage with the world. Fortunately, research in neuroscience and psychology has shed light on various strategies that can help individuals of all ages enhance their memory and cognitive functions.

Dr (Col) Joy Dev Mukherji, Vice Chairman and Head – Neurology, Max Super Speciality Hospital, Saket explains memory-enhancing strategies backed by scientific research and insights. By understanding how to promote brain health and memory enhancement, we can take proactive steps to protect our cognitive abilities and reduce the risk of Alzheimer's disease on this World Alzheimer's Day.

8 Strategies To Improve Memory And Cognitive Functions:

- Do Brain Training

Numerous online brain training exercises are available, which can potentially enhance an individual's memory. Just as muscles require regular exercise to maintain their health, the brain also benefits from consistent mental stimulation. Engaging in mental exercises is as crucial for the gray matter as other factors, and it can contribute to its growth and expansion, ultimately leading to memory improvement. Researchers observed substantial enhancements in participants' working memory, short-term memory, and problem-solving abilities when compared to a control group that solely engaged in crossword puzzles.

- Exercise

Engaging in regular physical activity directly influences brain well-being. Consistent exercise lowers the likelihood of cognitive decline associated with aging and serves as a safeguard against brain degeneration. Aerobic exercise elevates the heart rate and includes activities such as brisk walking, running, swimming, and dancing.

- Meditate

Research indicates that meditation could lead to long term changes in the brain, enhancing memory. Specifically, mindfulness meditation appears to have a positive impact on memory. Multiple research endeavors have demonstrated that meditation enhances brain functionality, diminishes signs of brain degeneration, and enhances both working memory and long-term memory.

- Get Enough Sleep

Adequate sleep plays a crucial role in maintaining overall brain health. Disturbing the body's innate sleep patterns can result in cognitive deficiencies, as it disrupts the brain's mechanisms for memory formation. Ensuring a full night's rest, usually around 7-9 hours for adults, supports the brain in its capacity to generate and retain long-term memories.

- Reduce Sugar Intake

Sugary foods can taste delicious and feel rewarding at first, but they may play a role in memory loss. The researchers also found a potential link between excessive consumption of sugary beverages, including fruit juices, and reduced total brain volume, an early indicator of Alzheimer's disease. To mitigate this risk, it's advisable to limit added sugar intake. While naturally sweet foods like fruits are a valuable part of a nutritious diet, individuals can make a conscious effort to steer clear of sugar-sweetened beverages and processed foods containing added sugars.

- Avoid High Calorie Diet

In addition to eliminating sources of excessive sugar, reducing one's overall calorie consumption could also contribute to safeguarding the brain.

- Increase Caffeine Intake 

Caffeine from sources such as coffee or green tea may be helpful for the memory.

- Eat Dark Chocolate

Indulging in dark chocolate might sound like a treat, but it could also enhance an individual's memory. Those who consumed dark chocolate exhibited superior performance on spatial memory assessments compared to those who refrained from it. The researchers observed that cocoa flavonoids enhanced blood flow to the brain, which likely contributed to this effect.