Memory works best when you take concrete steps to practice using it. People who actively work at improving their memory usually find that their memory does improve with use. Thankfully, there are many ways to improve memory that don't cost a thing.
Step 1
Change your diet. Certain foods and compounds in foods have an effect on memory, so instead of spending money on junk food, stock up on some proven brain boosting foods instead. Omega-3 fatty acids, found in fish, walnuts and flaxseed, boost brain functions associated with memory. Vitamins B12, B6 and folic acid all help protect and strengthen neurons. These are found in soybeans, dark leafy greens, strawberries, citrus fruits and beans. Other foods that help strengthen memory and prevent memory decline due to aging include blueberries, cruciferous vegetables and fruit juice. Moderate alcohol consumption, 1 to 2 glasses a day, also can help improve memory.
Step 2
Use mnemonics. Mnemonics are memory techniques that help strengthen memory. One mnemonic device is to think of visual images to link to the thing you are trying to remember, such as the name of someone you meet. For example, when meeting someone named Bill, picture him holding up a dollar bill. Other mnemonics include creating rhymes or jokes about the things you are trying to remember and strengthening recall of a list by linking the different items together in your head. An example of linking is if you have a grocery list of bread, milk and eggs, remember them all by picturing a loaf of bread dripping with milk and then a loaf of bread being used to smash eggs. The final link would be an image of eggs floating down a river of milk. Thinking of any one item will bring up the rest of the items on the list, since the image contains them all.
Step 3
Visit your local library. Aside from the fact that reading strengthens brain connections, which helps improve memory overall, libraries are a good source of books of puzzles like crosswords and sudoku, which help strengthen memory neurons. You can also find books that teach even more mnemonic techniques and cookbooks of recipes for ways to prepare brain-boosting fruits and vegetables.
