How to improve memory: techniques and healthy habits

You might picture your memory like a filing cabinet: store information and grab it when you need it. But that’s not quite the case – what you practise, how you remember things and how you look after your brain can all influence what sticks. Whether you’re noticing a few more ‘tip-of-the-tongue' moments with age or trying to memorise a speech for a wedding, there are ways to give your memory a helping hand. We’ve picked the brains of Leila Weller-Kis from the H&B Science team to find out more...

Memory helps us retain and use important information, whether it’s from seconds or decades ago. The three main steps involved in forming memories are: ^1,2

• encoding: when your brain takes in information and turns it into something it can remember, such as someone's face, the taste of your favourite meal or a fact you've heard

• storage: how your brain holds onto information over time

• retrieval (recall): when your brain brings stored information back to mind when you need it

So, what makes the brain different from that filing cabinet? Well, not everything stays exactly as it went in. Your brain contains tiny connections between nerve cells, called synapses, which help them communicate and pass information along. The more we learn, practise or recall certain information, the stronger some of these connections can become. Others may weaken over time when they're used less often.¹ This helps explain why some memories stick, while others – like what you ate for dinner on a random Tuesday – are easier to forget.

“Memory can be affected by lots of different things. Poor sleep, stress and tiredness can all make it harder to concentrate and remember things,” says Leila.³ “Hormonal changes, including those that happen during perimenopause and menopause, may also have an impact.”⁴

“Some changes in memory can happen as we get older, but if you notice ongoing or significant changes that feel different from your usual, it’s important not to assume there’s just one cause and it’s best to speak to a healthcare professional to help you get to the bottom of it.”³

According to Leila, “looking after your memory is really about looking after your overall brain health. Staying physically active, eating a balanced diet and getting enough good-quality sleep are all important.”^5-8 With that said, let’s dive into a few habits to support your memory – whether you’re studying for an exam or trying to look after your brain health as you age.

Stay socially connected

“Keeping your brain active and staying socially connected can also form part of a healthy lifestyle as we get older.⁸ This could be as simple as regularly meeting friends or family, joining a group or taking part in activities you enjoy,” Leila says. Research suggests a possible link between social connections and better cognitive function. For example, a study involving around 50,000 older adults found that those with stronger friendships and more active social lives performed better on cognitive tests.⁹ While it's not always clear whether there's a direct cause-and-effect relationship, spending time with others can give you opportunities to learn, communicate and stay connected – all while supporting your mind.

Get regular exercise

Moving your body isn't just good for your physical health – it may support your thinking skills too. Research suggests that regular exercise can have benefits for cognitive function, including memory, while studies have also found an association between being physically active and a lower risk of cognitive decline and dementia as we get older.^8,10 However, more research is needed to fully understand these long-term effects.

Prioritise good-quality sleep

While it might be tempting to cram late into the night, it’s a better idea to get some good-quality sleep and wake up refreshed. Sleep isn’t just for replenishing energy – it’s your brain’s time for processing emotions and setting memories in stone. Emerging research even suggests sleep may also play a role in clearing certain waste products from the brain, though more research is needed to understand how this works in humans.^11,12,13 Most people need about seven to nine hours of sleep each night to support their physical and mental health, including memory.¹⁴

Teach it to someone else

Need to memorise a speech or get your head around a tricky conundrum? Try explaining it to someone else. Teaching might help you spot what you already understand, identify the bits you need to revisit and practise recalling information from memory.¹⁵

Visualisation and association

Ever used a catchy phrase or silly image to help something stick in your mind? These are examples of mnemonics – memory tricks that use words, images or associations to make information easier to remember. Here are a few you could try:

• acrostics: using the first letter of each word in a memorable phrase to represent something else. For example, 'Richard of York gave battle in vain’ to remember the colours of the rainbow: red, orange, yellow, green and so on

• acronyms: turning the first letters of several words into a new word that's easier to remember, like ‘RICE’ for treating sprains (Rest, Ice, Compression, Elevation)

• songs and rhymes: putting information to a familiar tune or making up your own silly rhyme. The catchier (or weirder!), the better

• visual associations: creating a memorable mental picture to connect different things. Need to buy bread, put the washing out and call your aunt? Imagine your aunt hanging slices of bread on the washing line... ¹⁶

Another useful technique is chunking, where you break information into smaller groups to make it easier to remember. Think of splitting a long phone number into a few shorter sections rather than trying to memorise every digit at once.¹⁷

Yes, certain brain exercises may help you practise and improve specific skills. “Reading, puzzles and games, learning a new skill or language, playing music or doing something creative can all provide opportunities to keep challenging your brain,” explains Leila.⁸ However, it's still unclear whether these benefits extend to everyday memory or wider cognitive health over time.

“There isn’t one particular food, nutrient or supplement that will keep your memory sharp on its own,” Leila says. “Instead, focus on a varied, balanced diet with plenty of vegetables and fruit, wholegrains, beans and pulses, nuts and seeds and oily fish such as salmon, sardines and mackerel. Research into healthy dietary patterns, including Mediterranean-style diets, suggests the overall quality of our diet may be more important for long-term cognitive health than focusing on individual foods or nutrients.”⁶

“Some ingredients, including omega-3 and ginkgo biloba, have been studied for their potential to support memory and cognitive health, with research showing some promising findings. Evidence varies depending on the ingredient, dose and population studied, and research is continuing to help us understand where they may be most beneficial," Leila explains.

"Other ingredients such as ginseng are also being explored, although the evidence is currently more limited.^6,19,20 If you’re considering a new supplement, check that it’s suitable for you – particularly if you take medication or have an existing health condition.”

“Everyone forgets things occasionally, but it’s worth speaking to your GP if you notice memory changes that are persistent or starting to affect everyday life,” says Leila.³ “Memory changes can have many different causes, so it’s important to get appropriate advice rather than trying to work out the cause yourself.”³

Occasional forgetfulness is part of being human – whether that's losing your train of thought or forgetting where you've put your keys. While there's no magic trick for a perfect memory, small habits and practical techniques can help you make the most of it. That said, if your memory loss is getting in the way of your usual routines – like finding your way to a familiar place – it’s best to speak to your GP who can offer further testing and support.

Ready to learn more about looking after your brain? Discover our tips for improving attention and focus or learn how your gut can affect your brain...

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.