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7 science-backed ways to help keep your memory strong

It’s not too late to start adopting these mind-preserving habits.

Updated on April 25, 2024

a healthy happy middle aged White couple sits on a park bench at sunset
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We all forget things from time to time. Where did I put those car keys? What did I need from the store again? The fact is, some forgetfulness is a normal part of aging. The good news is that there are things you can do to help keep your memory working well into old age. Here’s the science behind keeping your memory sharp.

couple, seniors, reading, magazine, marriage, relationship
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Read—and Write

Reading isn’t just a great way to unwind after a long day. Challenging your mind with books or other written material is a great way to exercise your cognitive skills. Whether it’s reading a novel, a how-to book, a newspaper or magazine, or simply browsing at the library, engaging in the writtenShow More

an elderly Asian American couple do a session of tai chi in a local park
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Move Your Body

Moving more is good for your heart, bones, muscles, and your waistline. It’s also associated with a healthier brain, as it can boost your cognition skills, including thinking and memory.

Any exercise carries benefits, from walking the dog to taking the stairs instead of the elevator. But some typesShow More

meditate, meditation, mindfulness
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Be mindful

Chronic stress can have effects on memory and may even raise the risk of developing Alzheimer’s disease or other forms of dementia. Mindfulness practices are especially effective when it comes to stress relief and may even boost your memory in the process.

Mindfulness typically involves focusingShow More

helping, volunteer, donate, donation, community service
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Do some good

Be generous with your time. Not only can regularly volunteering help reduce stress and lower blood pressure, it is also associated with a lower risk of cognitive impairment.

People who spend their time doing activities that are truly meaningful to them tend to live longer, according to the NationalShow More

hobby, photography, photographer, nature
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Learn something new

Like your body, your brain needs exercise. Challenging yourself to learn new things can help stimulate brain cells to connect and communicate with each other. Some research has shown that the more education a person has, the likelier they are to have better cognitive functioning as they grow older.Show More

a Black and white woman sit side by side at a table at an art class, creating ceramic art
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Be creative

Pablo Picasso, the famous painter, once said, “The purpose of art is washing the dust of daily life off our souls.” He didn’t mention knocking the cobwebs from our minds, but art can help your memory and help stave off dementia or mild cognitive impairment.

A 2023 systematic reviewShow More

a middle aged white man with a beard sits on his bed and rubs his aching shoulder
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Ease chronic pain

During 2021, nearly 52 million American adults experienced chronic pain, the kind that lasts for three or more months. According to the CDC, chronic pain has been linked to a higher risk of Alzheimer’s disease and other forms of dementia. A 2017 study in JAMA Internal Medicine trackedShow More

Slideshow sources open slideshow sources

Centers for Disease Control and Prevention. Chronic Pain Among Adults — United States, 2019–2021. April 14, 2023.
Centers for Disease Control and Prevention. Dance Your Way to Better Brain Health. Page last reviewed June 4, 2018.
Centers for Disease Control and Prevention. Physical Activity Boosts Brain Health. Page last reviewed February 24, 2023.
Centers for Disease Control and Prevention. Reducing Risk of Alzheimer’s Disease. Page last reviewed September 13, 2022.
Centers for Disease Control and Prevention. Safely and Effectively Managing Pain Without Opioids. Page last reviewed June 11, 2021.
Chen J, Wang X, Xu Z. The Relationship Between Chronic Pain and Cognitive Impairment in the Elderly: A Review of Current Evidence. J Pain Res. 2023;16:2309-2319. Published 2023 Jul 7.
Fioranelli M, Roccia MG, Garo ML. The role of arts engagement in reducing cognitive decline and improving quality of life in healthy older people: a systematic review. Front Psychol. 2023 Aug 21;14:1232357. 
Fisher Center for Alzheimer’s Research Foundation. 6 Ways to Keep Your Memory Sharp. February 8, 2023.
Harvard Health. Exercise can boost your memory and thinking skills. October 20, 2023.
Harvard Health. 7 ways to keep your memory sharp at any age. March 30, 2020.
Keefer A, Steichele K, Graessel E, Prokosch HU, Kolominsky-Rabas PL. Does Voluntary Work Contribute to Cognitive Performance? - An International Systematic Review. J Multidiscip Healthc. 2023 Apr 25;16:1097-1109.
Lazarou I, Parastatidis T, Tsolaki A, et al. International Ballroom Dancing Against Neurodegeneration: A Randomized Controlled Trial in Greek Community-Dwelling Elders With Mild Cognitive impairment. Am J Alzheimers Dis Other Demen. 2017;32(8):489-499.
Mayo Clinic Health System. 6 tips to keep your brain healthy. December 29, 2022.
National Institute on Aging. Cognitive Health and Older Adults. Page last reviewed October 1, 2020.
Pragya SU, Mehta ND, Abomoelak B, et al. Effects of Combining Meditation Techniques on Short-Term Memory, Attention, and Affect in Healthy College Students. Front Psychol. 2021;12:607573. Published 2021 Mar 5.
Whitlock EL, Diaz-Ramirez LG, Glymour MM, Boscardin WJ, Covinsky KE, Smith AK. Association Between Persistent Pain and Memory Decline and Dementia in a Longitudinal Cohort of Elders. JAMA Intern Med. 2017;177(8):1146-1153.
Youngs MA, Lee SE, Mireku MO, Sharma D, Kramer RSS. Mindfulness Meditation Improves Visual Short-Term Memory. Psychol Rep. 2021;124(4):1673-1686.

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