From Diet to Downtime: A Whole-Body Approach to Better Memory

A strong memory can make everyday life easier—whether you're recalling names, preparing for a test or managing your daily tasks. Fortunately, there are simple, effective ways to boost memory and guard against cognitive decline as you age. Here are a few practical, science-backed strategies to help your brain stay sharp:

Eat Brain-Friendly Foods
Your diet plays a crucial role in cognitive function. To boost your brain power, incorporate:

• Leafy greens like spinach and kale
• Fish rich in omega-3s (e.g., salmon, sardines)
• Berries, especially blueberries, for their antioxidants
• Nuts and seeds, which support brain health with vitamin E

“There are a number of studies that show a healthy diet can help stave off dementia and strokes,” said Dr. Sanjiv Sahoo, a BayCare Medical Group neurologist. “A balanced diet rich in nutrients not only supports overall health but also plays a critical role in maintaining brain function as we age.”

Get Moving
Regular physical activity increases blood flow to the brain and supports memory retention. Aim for:

• 30 minutes of moderate exercise (like brisk walking) most days
• Activities that combine movement and coordination, such as dancing or yoga

“Regular exercise can help boost blood supply to the brain. It also helps maintain a healthy weight and good heart function – and that all helps avoid strokes and heart conditions which can indirectly lead to dementia,” Dr. Sahoo said.

Prioritize Sleep
Memory consolidation happens during sleep. To optimize your nightly recharge:

• Stick to a consistent sleep schedule
• Aim for 7 to 9 hours of quality sleep per night
• Avoid screens and caffeine before bedtime

“Getting at least seven to eight hours of undisturbed sleep is a key to a healthy brain,” said Dr. Sahoo. “Quality sleep leads to better memory consolidation, improved focus and enhanced problem-solving abilities. It’s during deep sleep that the brain processes and stores new information, making rest essential for cognitive health.” 

Challenge Your Mind
Mental stimulation keeps your brain agile. Try brain boosting activities like:

• Playing strategy games like chess or Sudoku
• Reading regularly and discussing ideas with others
• Learning a new language or instrument

Experts agree that staying mentally active is one of the most powerful ways to preserve brain health as you age. Whether it’s learning a new skill, solving puzzles or pursuing meaningful goals, mental engagement fuels cognitive resilience. 

“Keeping our brains mentally challenged forces the brain to keep synapses active, and helps create new connections or neuroplasticity,” said Dr. Sahoo. “If we want to stay young, we have to think young. Engaging in activities that give your life meaning or purpose might actually help in keeping our brain healthy.”

Reduce Stress
Chronic stress impairs memory. Combat it with:

• Meditation or deep breathing exercises
• Time in nature or quiet reflection
• Journaling or talking with a trusted friend

Improving your memory doesn’t require drastic changes, just consistent, mindful habits that support brain health over time. Whether it’s through diet, movement, sleep or mental stimulation, small steps can lead to lasting benefits. 

Dive deeper into how memory works and what you can do to keep it sharp by listening to BayCare’s podcast episode “Brain Boost: Can You Improve Your Memory?”