Effective Habits for Long-Term Memory Support

Memory is a psychological process that reflects an individual’s past experiences through symbolic forms, encompassing the encoding, retention, and later retrieval of sensations, perceptions, emotions, actions, or thoughts. Memory is an essential component of a normal psychological life and is vital for personal growth and success. Memory decline in older age is a natural part of the aging process. Therefore, maintaining effective habits to support long-term memory is of great importance.

Some effective habits for enhancing long-term memory support include:

Healthy Eating

Brain function can be significantly influenced by diet. Developing a habit of consuming foods that support memory and focus can help strengthen long-term memory. Some of the key memory-boosting foods include:

• Dark Chocolate: Rich in flavonoids, caffeine, and antioxidants, dark chocolate helps enhance memory, improve cognitive function, and protect the brain from age-related decline. It also promotes alertness and improves mood.
• Fatty Fish (e.g., salmon, mackerel, sardines): These are rich in omega-3 fatty acids, known for reducing inflammation, increasing blood flow in the brain, and supporting synaptic plasticity. Omega-3 deficiency is associated with cognitive decline, mood disorders, and even conditions like Alzheimer’s disease.
• Nuts, especially Walnuts: Nuts are a great source of healthy fats, antioxidants, and vitamin E. They contain essential fatty acids, protein, and other nutrients that enhance cognitive function and brain health.
• Pumpkin Seeds: High in magnesium, zinc, and iron. Low magnesium levels are linked to various neurological disorders, while iron deficiency can lead to cognitive impairment.
• Broccoli: Packed with antioxidants and vitamin K, which are crucial for forming sphingolipids, a type of fat found in high amounts in brain cells. The high fiber content in broccoli also helps stabilize blood sugar, providing a steady energy supply to the brain, which is essential for concentration.
• Blueberries: High in antioxidants, blueberries have been shown to boost memory and delay short-term memory loss. They also encourage the brain to form new connections, which is important for learning, adapting to new information, and improving focus.
• Oranges: With high levels of vitamin C, oranges play a vital role in maintaining brain health. Vitamin C supports neurotransmitter production, which is essential for transmitting messages between brain cells.

Maintaining a balanced diet with these nutrient-rich foods can provide essential support for brain health and long-term memory.

Regular Exercise

The hippocampus, a crucial structure in the brain, plays a key role in enhancing memory capacity. As people age, hippocampal volume tends to shrink, leading to memory decline and an increased risk of dementia. In a randomized controlled trial involving 120 older adults, aerobic exercise was shown to effectively reverse hippocampal volume loss in late adulthood and improve memory function.

Exercise has a positive impact on memory. Even a single workout session can directly boost different types of memory. Health associations generally recommend that adults engage in at least 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise per week. This exercise doesn’t need to be completed all at once; moderate-intensity activity can be broken down into shorter sessions, such as 30 minutes per day, five days a week.

Regular physical activity supports brain health and can be a powerful tool for maintaining long-term memory.

Staying Mentally Active

Maintaining an active mind and regularly exercising the brain are excellent habits to support long-term memory. Engaging in brain-training activities can enhance memory retention. There are many ways to practice brain exercises daily, such as solving puzzles or crosswords, doing simple mental math instead of using a calculator, and staying socially active through clubs like gardening, dance, or volunteer work.

Taking Daily Multivitamins and Vitamin E Supplements

Adequate vitamin intake is crucial for optimal brain and nervous system function. Epidemiological studies have shown that vitamin deficiencies are risk factors for cognitive decline, dementia, and other age-related conditions. Increasing evidence suggests that supplementing with certain vitamins and minerals can improve cognitive function.

Research has demonstrated that a 16-week regimen of multivitamins, minerals, and herbal supplements may benefit working memory in older women at risk of cognitive decline.

Reducing Stress

People who often feel overwhelmed or need to multitask frequently may experience chronic low-level anxiety. In this state, cortisol levels in the brain can rise, a chemical that, over time, can contribute to memory loss. Therefore, reducing stress is beneficial for memory support.

There are various ways to manage stress, with general principles such as “letting go of perfectionism” and “making time for self-care.” These practices can help lower stress levels, supporting both mental well-being and long-term memory health.

Specialist level 2 doctor. Nguyen Chi Thanh

References:

1. Nguyễn Quang Uẩn (2007). General Psychology Textbook. Hanoi: Vietnam National University of Education Publishing House, pp. 177–192.
2. Dixon, R. A., Rust, T. B., Feltmate, S. E., & See, S. K. (2007). Memory and aging: Selected research directions and application issues.Canadian Psychology, 48(2), 67-76.
3. Steffens, D. C. (2002). The memory program: How to prevent memory loss and enhance memory power.The American Journal of Geriatric Psychiatry, 10(3), 351.
4. Schmitter, M., Vrijsen, J.N. (2024). Exercise and Memory. In: Current Topics in Behavioral Neurosciences. Springer, Berlin, Heidelberg.
5. Fu, H., Sheu, F., & Shih, M. (2014). Can aerobic exercise improve memory?Research Quarterly for Exercise and Sport, Suppl.Supplement, 85, A62-A63.
6. Physical Activity Boosts Brain Health. CDC: Centers for Disease Control and Prevention. February 12, 2024. https://www.cdc.gov.
7. Erickson KI, Voss MW, Prakash RS, Basak C, Szabo A, Chaddock L, Kim JS, Heo S, Alves H, White SM, Wojcicki TR, Mailey E, Vieira VJ, Martin SA, Pence BD, Woods JA, McAuley E, Kramer AF. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011 Feb 15;108(7):3017-22. doi: 10.1073/pnas.1015950108. Epub 2011 Jan 31. PMID: 21282661; PMCID: PMC3041121.
8. Pankhurst, I. (2024, Jul 25). Seven foods to eat that will enhance your memory and concentration.Express (Online)
9. Shuttleworth, J. (2010, Jan 14). Reduce stress, help your memory: Daylong workshop will deal with diet, exercise and how to overcome stress. The Guelph Mercury.
10. Macpherson, H., Ellis, K. A., Sali, A., & Pipingas, A. (2012). Memory improvements in elderly women following 16 weeks treatment with a combined multivitamin, mineral and herbal supplement. Psychopharmacology, 220(2), 351-65. doi:https://doi.org/10.1007/s00213-011-2481-3.