How can young people improve their memory?

Memory Improvement Strategies for Young People

Physical activity combined with cognitive challenges is the most effective approach for young people to improve memory and cognitive function. 1

Evidence-Based Memory Enhancement Strategies

Physical Activity

• Engage in regular physical exercise with cognitive components
  • Aim for activities that combine physical movement with mental challenges
  • Examples: dance, martial arts, team sports requiring strategy
  • Duration: Interventions lasting longer than three weeks show more substantial cognitive benefits 1
  • Frequency: At least 150 minutes of moderate-to-vigorous physical activity per week

Sleep Optimization

• Adequate sleep is critical for memory consolidation and cognitive development 1
  • Establish consistent bedtime routines
  • Reduce screen time before sleep
  • Maintain a regular sleep schedule
  • Aim for 8-10 hours of quality sleep per night for adolescents

Cognitive Training

• Use specific memory training techniques:
  • Visual imagery: Creating mental pictures to remember information
  • Semantic organization: Grouping related information
  • Spaced practice: Reviewing information at increasing intervals
  • Global processing for visual-spatial memory tasks 1
  • Construction of semantic frameworks for language-based memory 1

Nutritional Considerations

• Evidence suggests certain nutrients support cognitive development:
  • Sialic acid and specific human milk oligosaccharides have been associated with improved cognitive outcomes in studies 1
  • Avoid substances that impair memory development:
    • Alcohol use during adolescence impairs episodic memory, decision making, and processing speed 1
    • Cannabis use can inhibit GABAergic inhibitory action on glutaminergic neurons, affecting memory formation 1

Environmental Enrichment

• Create environments that stimulate cognitive engagement 1
  • Engage in diverse and challenging mental activities
  • Participate in music training (shown to improve verbal memory) 1
  • Use external memory assistive technology when needed (notebooks, digital tools) 1

Important Considerations

Age-Specific Vulnerabilities

• The adolescent brain is particularly vulnerable to substances that impair memory:
  • Alcohol affects the developing prefrontal cortex and hippocampus, with studies showing smaller hippocampal volumes in teenagers reporting heavy alcohol use 1
  • Cannabis use during adolescence contributes to structural changes in grey matter volume and cortical thickness 1

Working Memory Limitations

• Working memory training produces mostly task-specific improvements rather than generalized cognitive benefits 2
  • Focus on developing strategies that transfer to real-world applications
  • Combine working memory exercises with other cognitive enhancement approaches

Social Engagement

• Social connectedness plays an important role in preserving cognitive function
  • Participate in group learning activities
  • Engage in collaborative problem-solving exercises

Implementation Algorithm

1. Start with physical activity: Implement regular exercise that combines physical and cognitive challenges
2. Optimize sleep habits: Establish consistent sleep patterns and adequate duration
3. Add cognitive training: Incorporate specific memory techniques into daily learning
4. Adjust nutrition: Ensure adequate intake of nutrients that support brain development
5. Enrich environment: Create stimulating settings with diverse cognitive challenges
6. Avoid harmful substances: Eliminate or minimize exposure to alcohol and cannabis

By following these evidence-based strategies, young people can effectively enhance their memory capacity and cognitive function, setting the foundation for better academic performance and lifelong brain health.