It is common to notice lapses in memory as we age! Forgotten names, misplaced keys, or missing appointments are some of the most common lapses that we face once we cross the 50 barrier [1].
Even though mild forgetfulness is a normal part of aging, there are several ways in which you can keep your mind sharp and memory strong even after 50. You must be wondering how to improve memory power, aren’t you? We have some good news to share with you. Modern-day science offers several effective ways to improve memory.
Why Memory Declines after 50?
Our memory often declines due to a combination of hormonal shifts, natural brain changes, poor sleep, stress, a sedentary lifestyle, and low Vitamin B12 or D.
Natural Brain Changes
Our brain shrinks in volume, especially in areas like the hippocampus and prefrontal cortex. It often leads to reduced connections between decreased memory function and neurons.
Hormonal Shifts
You will witness a decline in the testosterone and estrogen levels during andropause, and menopause impairs your cognitive sharpness and memory.
Stress
Chronic stress can increase cortisol levels in our body, which can shrink the brain regions of memory. This will make it harder for you to form and recall memories.
Poor Sleep
Deprived sleep often damages hippocampal neurons and impairs both short-term and long-term memory.
Low Vitamin B12 and Vitamin D Levels
Deficiency in Vitamin B12 and Vitamin D levels is linked to memory loss and cognitive decline.
Sedentary Lifestyle
A sedentary lifestyle or lack of physical activity is often associated with faster memory problems and cognitive decline.
10 Scientifically Proven Ways to Improve Memory After 50
Now that you know the reasons for the decline in memory levels, you are wondering how to improve levels, right? Don’t worry! We have curated 10 ways to improve memory that will prove to be beneficial in the long run.
1. Play Brain Games
You should try to engage in memory games for elderly brain training, such as puzzles, brain-training apps, and crosswords. It helps stimulate the neural connections and enhances memory performance. Plus, it supports adult neuroplasticity and cognitive exercises [2].
2. Eat Brain-Friendly Foods
A diet filled with berries, green leafy vegetables, fatty fish, nuts, and whole grains provides omega-3s and antioxidants essential for brain health. That’s why it is one of the most effective natural ways to boost memory after 50.
3. Get Quality Sleep
You should place special priority on 7-8 hours of restful sleep each night. It is crucial for regenerating brain cells and consolidating memories. It can improve memory loss in old age naturally [3].
4. Stay Physically Active
Performing regular exercise is a key healthy habit to increase remembering power as it helps increase blood flow to the brain, slows down age-related memory decline, and supports neurogenesis.
5. Practice Stress Relief
Yoga, mindfulness, and meditation are important for memory improvement tips for seniors, as they help lower cortisol levels and protect memory and cognitive function [4].
6. Be Socially Engaged
It is important to maintain an active social life as it supports adult neuroplasticity and cognitive exercises. Plus, it helps keep the mind sharp and reduces the risk of cognitive decline.
7. Use Memory Techniques
Applying visualisation, repetition, and mnemonic devices is among the practical memory improvement tips for seniors, as it helps improve recall and retention.
8. Add Ashwagandha and Brahmi to the Diet
Introducing ashwagandha and brahmi for memory is a time-tested approach. These brain-boosting foods for aging adults are renowned for their neuroprotective properties.
You can introduce Good Monk’s Multivitamins for senior citizens in your daily diet as cognitive health supplements over 50. It combines brahmi, ashwagandha, and other essential nutrients to support your memory and overall brain health, making it a smart choice to help boost your brain health. Read more about the benefits of ashwagandha on our blog.
9. Learn Something New
Try to challenge your brain with new hobbies, skills, or languages. It helps create new neural pathways and boosts your memory power [5].
10. Cut Alcohol, Smoking, and High Screen Time
You should focus on limiting these habits, as they help protect your brain from neurotoxic effects and support better cognitive performance.
Memory Games for Adults
You can stimulate your brain with the following memory games for adults that will not only boost your memory levels but also help you stay engaged. Some of the games are:
- Crossword Puzzles
- Brain-Training Apps
- Chess
- Sequence Memory Games
- Trivia and Logic Challenges
When to See a Doctor?
You should connect with a doctor in the following situations.
Frequent Forgetfulness
It is important to visit the doctor if you or your loved ones repeat the same questions or regularly forget recent events. It is a sign of more than normal aging and may require evaluation of how to increase memory power for adults [6].
Trouble Recalling Basic Words or Familiar Places
If you or your loved one finds it difficult to remember the basic words or gets lost in familiar places, it is an indication of a deeper memory issue. Connecting with a healthcare professional is vital for how to improve memory loss in old age [7].
Sudden Confusion or Personality Changes
Mood Swings, abrupt confusion, or behaviour changes should not be ignored. They are signs of underlying neurological conditions that need immediate medical attention.
Symptoms of Vitamin B12 or D Deficiency
Ask your doctor about Vitamin B12 or Vitamin D deficiency if you notice memory problems along with symptoms like fatigue or weakness.
Conclusion
Combine a healthy lifestyle, mental exercises, and targeted nutrition if you are seeking how to increase remembering power after 50. You can try Good Monk’s 50+ nutrition mix for daily support of your health, and mix it with your meals to bridge the nutrition gaps. Place your order today and take charge of your health!
FAQs on How to Improve Memory Power
What's the best daily routine to boost memory power?
A balanced routine includes brain games, healthy meals, regular exercise, quality sleep, social interaction, and stress management.
Are supplements safe and effective for older adults?
Supplements like Ashwagandha and Brahmi are generally safe when taken as directed, but consult your doctor first.
How long does it take to see results with a brain nutrition powder?
Results may vary, but improvements often occur within a few weeks of consistent use.
Can Ashwagandha and Brahmi improve memory after 50?
Research suggests these herbs support memory and cognitive function, especially when combined with a healthy lifestyle.
How to improve memory loss in old age?
Address vitamin deficiencies, play brain games, get quality sleep, and seek medical advice if memory loss is severe.
How to increase remembering power?
Practice memory techniques, stay mentally and physically active, and maintain a healthy lifestyle for best results.
Citations
1. What Is The Normal Forgetfulness At 50? - Discovery Village
2. https://www.healthline.com/nutrition/ways-to-improve-memory
3. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518
4. https://www.nia.nih.gov/health/brain-health/cognitive-health-and-older-adults
5. https://www.health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age
7. 10 Early Signs and Symptoms of Alzheimer’s & Dementia | alz.org
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About the Author
Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by clinical studies and made to help families eat better, feel better, and live healthier every day.
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