6 simple solutions to improve your memory

Memory slips happen to the best of us, especially as we get older. But the good news is that you have more control over your brain health and cognitive function than you think. Simple lifestyle changes like moving your body, eating the right foods, and getting quality sleep can actually protect your brain as you age.

Ready to live life to the fullest without worrying about whether you left the stove on? In this blog, we’ll share six simple ways to boost your memory and stay mentally sharp.

Are memory and cognitive brain health the same?

Memory and brain health are connected, but they’re not exactly the same thing. Memory is just one piece of the puzzle - it's all about storing and recalling information.

Cognitive brain health, on the other hand, is the bigger picture. It includes memory but also things like problem-solving, focus, decision-making, and even how quickly you process information. You can have moments of forgetfulness without necessarily having poor cognitive health. However, if your overall cognitive function starts declining, memory issues might be one of the symptoms.

How can I measure my cognitive brain health?

Measuring your cognitive brain health isn’t as simple as stepping on a scale, but there are a few ways to assess where you’re at with your brain health:

• Check in with yourself: Do you forget things more often than usual? Or feel mentally foggy or slower to process things in conversations? Is it harder to focus on tasks you used to do easily?
• Play around with brain games: There are apps like Lumosity or Cognifit that test things like memory, problem-solving, and attention. They aren’t perfect measures, but they can give you an idea of how sharp your brain is.
• Test your reaction time: Try a simple reaction speed test online or challenge yourself with a puzzle. If things feel slower than usual, that could be a sign your brain isn’t at its peak.
• Pay attention to your lifestyle: Are you sleeping well? Are you drinking enough water and eating good food? Have you been moving your body?
• Track your mood and energy levels: Brain health isn't just about memory. Stress, anxiety, and burnout can seriously impact how well you think. If you’re constantly overwhelmed or mentally exhausted, your cognitive function is probably taking a hit, too.
• Go pro if you want real answers: If you’re curious or concerned, a neuropsychologist can do a full cognitive assessment. Speak to your doctor to see whether you need a referral or if a specialist visit is right for you.

How can I improve my memory and cognitive brain health as a senior?

Improving memory and cognitive brain health as a senior is all about taking care of your body as well as your mind through regular exercise, good-quality sleep, nutrient-rich foods, and staying mentally active and connected. These factors all balance each other out and make up a structured lifestyle that supports your memory and cognitive health.

Exercise regularly

Regular exercise is one of the most powerful tools for protecting your brain and cognitive health as you age. Physical activity increases blood flow to the brain, which delivers more oxygen and nutrients to help support healthy brain cells. Regular aerobic movement can help your brain grow and adapt, which is important as you get older.

Findings from a study conducted by the University of Ottawa show that staying physically active can delay the onset of cognitive decline and support better memory and sharper thinking. You don't have to do anything extreme. Instead, focus on gentle daily movements you can try, such as:

• Walking
• Swimming
• Yoga
• Light strength training

These activities can all improve blood flow to the brain. Even 30 minutes of moving your body a day can help with memory and focus and lead to better cognitive health and memory down the track.

Get plenty of sleep

Poor sleep isn't only about feeling tired the next day; it can have long-term effects on brain health. Research shows that consistent, high-quality sleep plays a crucial role in cognitive function and memory consolidation, with sleep deprivation linked to a higher risk of cognitive decline later on in life.

Your brain replenishes itself while you sleep, so it's best to aim for 7-9 hours each night and establish a regular routine by going to bed and waking up at the same time every day. Limiting screen time and caffeine before bed makes for better sleep quality and keeps your mind sharp.

Eat brain-healthy foods

Diet and exercise can play a huge role in preventing cognitive decline, so eating brain-healthy foods can help you on your journey to better cognitive functioning. You should focus on foods rich in Omega-3s, antioxidants, and healthy fats, such as:

• Salmon
• Walnuts
• Blueberries
• Olive oil
• Leafy greens
• Whole grains
• Nuts

These foods are all easy to incorporate into your diet, contribute to better brain health, and taste great! It's also essential to stay hydrated, as dehydration can mess with focus and memory. You should aim to drink 6-8 glasses of water a day to give your body and brain the hydration they need.

Stay mentally active

Like the muscles in your body, your brain is a muscle that needs regular use to stay strong and functioning. One of the best ways to protect your memory and cognitive health is to stay mentally active. You can do this by keeping your brain engaged with things like:

• Puzzles
• Reading books
• Trying crosswords
• Learning new skills, like playing an instrument or learning a new language
• Downloading brain-training apps like Lumosity or Sudoku to challenge yourself

Learning something new or practising an activity that interests and challenges you activates different areas of the brain and creates new neural connections that strengthen over time.

Targeted cognitive exercises can help older adults improve mental sharpness and confidence in daily tasks.

Remain socially connected

Loneliness and social isolation can speed up cognitive decline, so spending time with family, friends or joining a club can help you feel more connected and keep your cognitive function strong.

Volunteer, take a class, or even just chat with a neighbour. Socializing keeps your mind active, and it doesn't need to be anything out of your comfort zone. It's good to make the most of social interactions where you can. If in-person isn't always possible, video calls with family, friends, and even online groups can help, too.

Stop drinking and smoking

Smoking and excessive drinking can damage brain cells and speed up memory loss. Cutting back (or quitting altogether) can improve blood flow and reduces the risk of dementia.

These habits are hard on your body, but they can be just as damaging to the health of your brain and can be linked to memory loss, reduced cognitive function, and an increased risk of dementia.

Smoking reduces blood flow to the brain and increases inflammation, which can damage brain cells and slow down memory over time. It also lowers oxygen levels, which your brain needs to function well.

Heavy alcohol consumption can damage the hippocampus (the part responsible for memory), making it harder to concentrate and learn new information.

Cutting back or quitting entirely can have immediate benefits for your brain health and memory. Improved circulation, better sleep, and reduced inflammation all help to support clearer thinking and better memory over time. Even small decreases in alcohol intake and smoking can begin to restore brain function and reduce risk long-term.

If quitting feels overwhelming, there are many support systems available, like counselling and alcohol support groups. In Canada, resources like Smokers’ Helpline and CAMH’s substance use services offer free, confidential help. Talking to your doctor is the first step, and they can help you make a support plan and monitor your progress.

Think about the future

Taking care of your brain health is all about thinking ahead and building habits today that keep your mind sharp. Just like eating brain-boosting foods or staying socially connected helps you stay mentally sharp, planning ahead for life’s big moments - including the unexpected - ensures peace of mind for both you and your loved ones.

One part of thinking ahead is taking care of your financial future, including final expenses. Nobody likes to dwell on it, but just like you’re investing in your brain’s long-term health, final expenses insurance is a way to invest in your family’s future security.is a way to invest in your family’s future security.

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You could get up to $25,000 to help your loved ones with your final expenses, ease the burden, and give you peace of mind. Plan for your future and protect your family with FiftyUp Final Expenses Insurance.