A good memory is a sign of a sharp mind, and you can improve yours with just a quick burst of exercise.
Researchers at University College London have found that 30 minutes of vigorous activity, followed by a decent night’s sleep, improved brain power the following day.
“We know that exercise offers both short-term and long-term benefits for memory,” says Dr Faye Begeti, a neuroscientist and neurology doctor at Oxford University Hospitals.
“In the short term – hours following exercise – the benefits are likely due to improved blood flow to the brain and the release of neurotransmitters. Over the long term – years – exercise promotes the release of brain-derived neurotrophic factor (BDNF), a chemical that protects neurons from damage and supports brain health.”
“This study is particularly interesting because it suggests that the short-term memory benefits of exercise can last until the next day.”
So, spending half an hour moving is an excellent way to support memory – and the more often you can do it, the greater the effects. But what other quick changes can you make to enhance your powers of cognition in less than 30 minutes a day?
1. Go to sleep half an hour earlier
“Prioritise sleep,” says Dr Begeti. “Sleep is essential for memory and overall brain health. In the short term, it restores the function of the prefrontal cortex, which is responsible for complex thinking, planning, and attention.
“Over the longer term, sleep helps clear harmful misfolded proteins, such as beta-amyloid, which can accumulate and lead to conditions like Alzheimer’s disease.“
2. Take a drive, but ditch the satnav
Relying on Google Maps to get from A to B is a memory-sapping mistake. A number of studies have suggested that constantly using satellite navigation rather than making the effort to remember your route damages your spatial memory, actually shrinking your hippocampus, an area of the brain responsible for memory and learning.
So do the opposite and grow your brain by finding your way without it. MRIs conducted on London cab drivers learning “The Knowledge” – a practical test that all licensed London taxi drivers must pass to work – found that they actually grew the size of their hippocampus during the four-year course!
3. Enjoy a woodland stroll
“Chronic stress can negatively impact memory, but adopting stress-reduction techniques can mitigate this,” says Dr Begeti. “Spending time in nature is particularly effective, as it promotes relaxation and has been shown to reduce cortisol levels, a key hormone linked to stress.”
In fact, a 2020 review of 14 studies, published in the journal Frontiers in Psychology, found that spending even as little as 10 minutes sitting or walking in natural settings significantly improved psychological and physiological markers of mental wellbeing.
4. Jot down a list with pen and paper
Organising your thoughts by making lists or keeping a diary is proven to make remembering easier. But the influence on memory is even greater if you use pen and paper rather than a digital checklist or calendar.
Neuroscientists at the Norwegian University of Science and Technology looked at brain activity while participants wrote versus while they typed, and found that when writing by hand, their brain connectivity patterns – crucial for memory formation – were far more elaborate than when typewriting.
5. Call your favourite friend
“Research shows that maintaining strong social connections can significantly reduce the risk of cognitive decline,” says Dr Begeti.
Some studies suggest that just ten minutes of engaged conversation can improve memory, and better yet, a study published earlier this year by psychologists at Lund University in Sweden found that our brains are built to learn, or remember, more from people we like – so don’t be afraid to ditch those you don’t.
6. Indulge in a quickie
A study published earlier this month in the journal Cell Stem Cell provided the first cellular evidence that making new brain cells – neurons – supports verbal learning and memory in adults.
How to generate those new neurons? Among other things, having sex could help. Studies on rats show that they made more brain cells after mating, and it’s believed the same process of neurogenesis occurs in humans. So spend a swift – and memorable – half an hour under the sheets.
7. Download Duolingo
“Mentally stimulating activities encourage the brain to adapt and form new connections,” says Dr Begeti. “This process builds what’s known as cognitive reserve, making the brain more resilient to damage in later life. Think of cognitive reserve as a savings account – just as financial savings will protect you from feeling the impact of any unexpected expenses, cognitive reserve protects against memory decline.”
Learning any challenging new skill, such as a new language or a musical instrument, will help build this reserve. “Remarkably, studies show that individuals with higher cognitive reserve can have brain changes similar to Alzheimer’s disease but remain symptom-free,” says Dr Begeti.
8. Pour yourself a drink (of water)
Three quarters of your brain is water, so it’s no wonder that dehydration can impair its functioning.
A 2019 study in China showed that dehydration negatively affected short-term memory and the ability to pay attention, while rehydration – achieved in the study by drinking 1.5l of water over the course of 15 minutes – alleviated fatigue and improved short-term memory, attention, and reaction.
In the study participants had not drunk any water for more than a day – so drinking a glass of water, rather than more than a litre, should be enough to have the same effect.
9. Don’t talk and text
“Develop healthy digital habits – phone distractions can interfere with encoding new memories,” says Dr Begeti. “If you’re not fully focused on something, it’s harder to store it in your memory.”
So put your phone down when someone’s talking to you, and stop trying to digitally multi-task. “This underscores the importance of mindful and intentional phone use to avoid distractions and ensure we’re fully present when we want to remember something,” says Dr Begeti.
Dr Faye Begeti is the author of ‘The Phone Fix: How to Transform Your Smartphone Habits‘
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