How to improve memory? See 5 expert tips

You're in the middle of a conversation when you can't remember the name of a specific item or someone. On another occasion, you find it difficult to remember the password for a website you registered on a few months ago. Or, you forgot an important meeting you had for the day.

A memory It is a complex function of the brain and its difficulty, or the appearance of lapses, can be caused by a variety of factors. Stress and lack of sleep are some of the most common reasons , as explained by Diogo Haddad, neurologist at Hospital Alemão Oswaldo Cruz. “Both directly affect our ability to concentrate and retain information”, he tells CNN .

Furthermore, the excess information we are exposed to on social networks and other media can also impair our ability to concentrate and, consequently, negatively impact memory.

“In each mental task, we focus attention to use the neuron circuits necessary for the task. If during this process, something else diverts attention, that ongoing reasoning stops immediately, because the brain only consciously processes the activity on which attention is focused, and only one task at a time”, explains Lívia Ciacci, neuroscientist partner at SUPERA , gymnastics school for the brain, at CNN .

The expert says that, when returning attention to the initial task, it is normal to take longer to return to the same point as before, which also impacts memory capacity. “Attention is the gateway to memory, always”, she highlights.

What negatively impacts memory?

A number of daily habits can negatively affect memory. According to Haddad, a diet poor in essential nutrients, excessive alcohol consumption and smoking are among the factors that most impact the brain's memory capacity.

“A sedentary lifestyle is also a negative factor, as regular physical activity is crucial for maintaining good blood flow to the brain, which, in turn, supports cognitive function,” explains the neurologist.

Furthermore, factors associated with the modern lifestyle can also have negative impacts on memory. This is the case of excessive use of smartphones , with constant notifications from messages, social networks and applications that can interrupt concentration, according to Ciacci. This applies to online conversations on messaging apps.

But it's not just technology that gets in the way. One disorganized environment can also be negative. “We generally underestimate the power of the environment over our behavior, but the brain is automatically monitoring space all the time,” says the neuroscientist. “A messy workplace can impair concentration because it constantly brings distracting stimuli into the visual field and because it makes it difficult for us to be clear about what needs to be done at that moment”, she adds.

The lack of clear goals, planning and organization of daily tasks can also get in the way. “Without defined goals you can get lost in what you are doing. The brain needs to plan each new action in great detail, which is why clarity is the greatest weapon for anyone who wants to increase productivity and improve the results of work or study”, says Ciacci.

5 tips to improve memory

But then, how to improve memory? Firstly, it is important to try to understand what may be behind the lapses. According to experts consulted by CNN in some cases, lack of memory may be a sign of a physiological or neurological condition, such as vitamin deficiencies, hypothyroidism, use of certain medications and, in more serious cases, the onset of Alzheimer's.

Having ruled out these possibilities, some habits can help with the cognitive function of the brain and, consequently, with memory, in general terms. Experts list the following tips:

1. Maintain a balanced diet

A diet rich in fruits, vegetables, whole grains, fish and healthy oils, such as olive oil, is important for memory and brain health.

“B-complex vitamins, especially B12, B6 and folic acid, are important for reducing homocysteine ​​levels in the blood, high levels of which are associated with an increased risk of memory changes,” says Haddad.

It is important to highlight that the diet must be adjusted with the guidance and monitoring of an appropriate professional, such as a nutritionist or nutritionist.

2. Challenge your brain in a positive way

Have you ever heard the expression “gymnastics for the brain “? It refers to a set of activities or practices that aim to stimulate and exercise brain functions, promoting cognition and mental health.

“These activities aim to challenge the brain in a positive way, encouraging the development of cognitive skills, such as memory, attention, logical reasoning and creativity”, explains Ciacci.

This type of practice is related to neuroplasticity, which is the brain's ability to reorganize itself structurally and functionally. Some examples of activities that help exercise the brain are:

• Puzzle;
• Crosswords;
• Board games;
• Sudoku;
• Mathematical calculations;
• Abacus.

3. Learn new skills

Another way to challenge your brain and acquire knowledge is to learn new skills, such as a new language, play a musical instrument or explore activities that require coordination and concentration, such as sport.

Intellectual challenges are also important. “Participate in debates, discussions or even get involved in projects that require critical thinking and problem solving”, suggests Ciacci.

4. Practice physical exercise

Speaking of playing a new sport, physical activity is essential for brain health too. This is especially true for exercises that increase your heart rate, such as walking, swimming or cycling. “Regular physical activity is beneficial as it improves blood flow to the brain,” says Haddad.

Furthermore, physical activity helps regulate sleep and reduce stress, two factors that, when out of balance, can cause memory damage.

5. Do meditation

Practices that promote mindfulness and awareness can also help reduce stress and improve mental clarity, according to Ciacci. This is the case with meditation and mindfulness.

To start meditating, it's interesting to take a few minutes out of the day to focus on the practice itself, minimizing distractions. One tip is to focus your attention on your breathing, to help with concentration.

When could a lack of memory be a sign of something more serious?

As we have seen, in some cases, a lack of memory can be a sign of a more serious health condition. “This happens when the lack of memory is progressive, interferes with daily activities and is accompanied by other changes in cognitive function, such as difficulties with language, reasoning, judgment and changes in mood or behavior”, explains Haddad.

The specialist explains that, when observing these signs, it is essential to seek medical evaluation for a proper diagnosis and to discuss treatment and management options.

This also applies to cases in which the lack of memory is caused by issues such as hypothyroidism and vitamin deficiencies, conditions that must be treated with medical guidance and monitoring.

“In addition, psychiatric disorders, such as depression and anxiety, can contribute to the feeling of impaired memory”, he adds. These cases must also be investigated, monitored and treated.