If you notice you’re struggling to remember names or dates, you might say “It’s what happens when you start getting old”. And it’s true – aging does bring on some changes in the brain that make your thinking and memory a bit fuzzy at times.

But that’s not the end all be all. In fact, if there’s one aspect of aging you can reverse a bit, it would be age-related memory changes. One of the reasons why so many older adults experience memory loss is because they just give up the fight – they don’t challenge their brains anymore.

You can reclaim your brain and your power of recollection with specific memory improvement exercise. And there are many kinds to choose from.

What Science Says About Fighting Age-Related Memory Loss

The reality of neuroscience and our understanding of the brain is that we know very little if anything. Scientists now say that the brain doesn’t stop developing until age 25, perhaps even age 30 – a few years ago, we thought it stopped in one’s teens.

We also once thought that the brain was simply unable to change in one’s older age. Now we know that the brain can change at any age thanks to a little thing called neuroplasticity. This fancy term basically means that the brain can rewire itself and learn new skills (ie. improved memory). Scientists now have plenty of proof that this marvelous process can happen even in people who are centenarians.

For example, researchers have recently learned that well into our 70s, the brain develops new cells in the hippocampus, the brain region associated with new memories.

In one experiment, conducted by Dr. Maura Boldrini from Columbia University in New York City, a team of researchers studied the brains of 28 men, women and children ages 14 to 79. All of the test subjects were individuals who had died from non-brain related conditions.

What the scientist revealed was encouraging – even those with the oldest brains had produced new cells. There was a decline in the ability for mature cells to change their function since they had fewer blood vessels that were newly-formed, a process which we can combat (more on this later).

Boldrini gave her explanation on how fighting this works by saying, “This means that through healthy lifestyle, enriched environment, social interactions, and exercise, we can maintain these neurons healthy and functioning and sustain healthy aging.”

Ultimately, the takeaway is that the aging brain can still retain its memory-making and retrieve power through repeated use. That’s where memory improvement exercises and other techniques come into play.

A List Of Memory Improvement Exercises

So now you know that when it comes to memory, age is nothing but a number. But of course, for you to keep your noggin sharp, you’ll have to work it. As Dr. Boldrini mentioned in her study, it will take a combination of techniques to keep your memory in tip-top shape. She discussed a few already including social interaction and enriched environment, but let’s hone in on two other things she mentioned – a healthy lifestyle and exercise.

These two categories are very actionable and best of all, can offer a lot of fun.

1. Daily Memorization and Recitation

You might remember (excuse the pun) a time when recitation and memory drills were part of the school curriculum. Well, maybe it’s time a trip a down memory lane (again, excuse the pun). Training your brain to remember things like historical dates, acronyms and Shakespearean verses forces you to keep your mind active.

Techniques such as chunking of numbers trains your memory to hold onto bits of information into digestible units. Reciting poetry helps you to sharpen your memory by using sound devices such as rhyme, rhythm and repetition. Best of all, memorization of these items comes with no cost and takes little effort to start.

2. Learn new skills

One of the best ways to keep your memory and mind sharp is to learn something new. When you pick up a new skill, several things positive things happen to your brain. For one, you get a release of dopamine, the neurotransmitter responsible for motivation and rewards, a healing chemical to keep older adults free of boredom and apathy.

More importantly, learning new skills stimulates the production of a substance known as myelin, a white fluff that coats the nerves (myelin sheath). More myelin makes nerve signalling more effective and increases the brain’s cognitive processing power. This does wonders for an aging brain.

So what are some worthy activities to learn? Music – whether it’s learning a new instrument or singing – is one of the best ways to do this. But learning a new language or even coding (yep, older folks code too) all have the power to help with your memory. After all, you’ll have to remember things like musical notation, phrases in new dialects and code structures if you want to progress.

3. Fine-motor based tasks (drawing, knitting etc)

Movement and the mind are more connected than many realize. And that’s why physical activity in its various forms is so essential for a sharp brain. But even simple hand-based tasks can have some serious benefits for your memory.

Over the years, studies have emerged which show that activities such as crafting can improve some very important skills in the brain. For people who take up crafting, they are more likely to see a boost in their memory, attention span, visual and spatial skills, and also their problem-solving ability.

So if you’re looking for a unique spin on sharpening your memory, take matters into your hands – try a physical activity like crafting or even drawing.

4. Learn a new form of exercise

You already know how important it is to get regular exercise. You know that exercise does the whole body good – heart, lungs, bones, muscles, brain – everything benefits. But it’s important to learn new forms of exercise too and we’ll tell you why.

If you’re accustomed to just taking leisurely walks (which are great!), your brain gets used to the activity very quickly. But if you throw in a new form of exercise, whether it involves weight training or martial arts even, you now have to learn new and complex movements which stimulate the brain. So even if you can’t afford music lessons, something as simple as taking up a new dumbbell routine or aqua-fitness class can do wonders for your mind.

5. Solve mental math equations

You most likely remember your time tables in school and how your teachers drilled them into your head, and you probably balk at the fact that kids these days don’t know them. Nevertheless, the practice of solving math problems mentally keeps your mind sharp, maintains your ability to see patterns with numbers and ultimately, will bring back to mind certain formulas and techniques. All of this strengthens memory.

6. Take memory boosting supplements/Eat memory boosting foods

Now, this is the one tip here that doesn’t involve any memory improvement exercises directly, but serves as handy advice nonetheless – that’s memory-boosting nutrition. Your brain is remarkably sensitive to what you feed it (or don’t feed it). That’s why you should acquaint yourself with the foods and supplements that are known to boost memory and overall brain power. Take a look below:

Memory Boosting Foods

• Salmon
• Avocado
• Blueberries
• Pumpkin seeds
• Walnuts
• Dark chocolate
• Coconut oil
• Broccoli
• Eggs
• Tomatoes
• Celery

Memory Boosting Supplements

• Fish Oil
• B-Vitamins (especially vitamin B12)
• Vitamin E (although some dispute its efficacy)
• Acetyl-L-Carnitine
• Magnesium L-Threonate
• Caffeine (use with caution)

Memory Loss Doesn’t Have To Be a Losing Game

It’s true that aging affects memory and can lead to fuzzy recollection at times. However, it doesn’t mean you have to go down swinging. By implementing anyone some memory improvement exercises, you will strengthen your powers of recollection.

And in due time, you may find it easier to remember things that used to leave you feeling stumped. Best of all, you’ll have a new skill, hobby or distraction that you can keep for life!