3 min readNew DelhiAug 13, 2024 06:30 PM IST
First published on: Aug 13, 2024 at 06:30 PM IST
As we age, so does our memory making it difficult to remember little details, and often even scramble for answers. But many people believe that all one needs to boost their memory is a pill, and often go knocking on a doctor’s door.
Debunking this myth, Dr Sudhir Kumar, neurologist, Apollo Hospitals, Hyderabad said, “Several students as well as adults visit my clinic asking for a magic pill that can boost their memory. In reality, there is no such magic pill.”
However, “a combination of several strategies can give a strong boost to memory and prevent memory decline with ageing”, he added.
You need 7-8 hours of sleep (Source: Pexels)
These strategies, according to Dr Kumar include
1. Good night sleep of 7-8 hours,
2. Regular physical activity,
3. Consuming brain-healthy foods,
4. Engaging in regular brain exercises, such as solving crossword puzzles, sudoku,
5. Avoiding alcohol and smoking,
6. Learning to sing or to play a musical instrument,
7. Learning and mastering a second language,
8. Avoiding loneliness, and spending more time with family and friends,
9. Screen for vitamin B12 deficiency and take supplements if deficient,
10. Screen for hearing or vision impairment and take corrective measures, if impairment is found,
11. Avoid watching TV for long.
Important things to keep in mind
One effective approach is maintaining a healthy lifestyle, which includes a balanced diet rich in antioxidants, healthy fats, and vitamins that support brain health. “Regular physical exercise is also crucial as it increases blood flow to the brain, promoting neurogenesis, and the formation of new neurons,” said Dr Vinit Banga, associate director, neurology and head neurointervention, BLK Max Hospital.
Mental exercises, such as puzzles, reading, or learning new skills, keep the brain engaged and can improve cognitive abilities. “Additionally, consistent sleep patterns are vital; quality sleep helps consolidate memories and clear out brain toxins,” noted Dr Banga.
Social engagement and managing stress are also important. Dr Banga explained that social activities stimulate cognitive functions, while chronic stress has been shown to impair memory and cognitive performance due to the detrimental effects of cortisol on the brain.
Dr Banga shared that supplements like omega-3 fatty acids, found in fish oil, have been linked to improved memory and cognitive function, although their effectiveness can vary. “Finally, mindfulness and meditation practices can enhance focus, attention, and working memory by reducing stress and promoting mental clarity,” said Dr Banga.
Integrating these strategies into daily routines creates a holistic approach to memory enhancement, which is far more effective than relying on any single supplement or “magic pill”, experts urge.
Do you also want to improve your memory? (Source: Freepik) 
You need 7-8 hours of sleep (Source: Pexels)
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