Regular physical activity, proper nutrition, healthy sleep, and regular mental exercise all play roles in preserving and enhancing memory as people age. A prominent researcher in the field, Vasily Klyucharyov of the Institute of Cognitive Neurosciences at the National Research University Higher School of Economics, has emphasized a practical approach to sustaining cognitive health across the lifespan. The overall message is clear: what people do today lays the groundwork for how well their memory functions in later years.
First and foremost, the expert recommends increasing daily movement. Regular activity stimulates the brain processes that support memory formation, consolidation, and retrieval. The good news is that moderate exercise is enough to make a difference. A routine of walking for several tens of minutes each day, light jogging, dancing, or another enjoyable physical hobby can noticeably boost cognitive resilience. The key is consistency rather than intensity, allowing the brain to adapt gradually to the demands of physical effort. Over time, these small, steady steps accumulate into meaningful improvements in memory function, attention, and executive performance that help preserve independence and daily smoothness of life.
In addition to movement, the brain benefits from mental training. Activities such as solving puzzles, crosswords, word games, and sustained reading challenge mental muscles in a way that builds a spare capacity for cognitive tasks later on. It is important to begin this kind of mental exercise while still younger, or at least well before memory concerns become prominent. A larger reserve of cognitive resources means that aging individuals can cope better with brain wear and tear. Regular mental stimulation helps create flexible thinking, quicker processing, and stronger recall when information needs to be retrieved from memory banks in daily life, work, or social interactions.
A balanced, nutrient-rich diet supports brain health by providing the substances needed for neurons to communicate effectively and repair themselves. Key dietary patterns emphasize vegetables, fruits, whole grains, lean proteins, and healthy fats. Such a diet helps maintain normal brain function and reduces the risk of conditions that can impair memory, such as vascular problems and inflammation. Alongside nutrition, getting sufficient, high-quality sleep is critical for the brain’s recovery and maintenance. Sleep provides a window during which memories are stabilized and integrated into long-term storage, a process that strengthens learning and recall. Consistent sleep routines, a cool sleeping environment, and minimizing disruptive factors all contribute to better memory outcomes over time. The scientist highlighted the essential role of sleep as a phase where information transfers from short-term to long-term memory, underscoring why bedtime habits deserve attention for cognitive health at any age.
Reflecting on memory enhancement strategies, it is useful to consider broader approaches that complement the core ideas above. A psychologist previously discussed the Aivazovsky method, a technique designed to support memory functions during aging. While opinions on any single method may vary, the underlying principle remains: engaging the brain with varied mental challenges, maintaining physical health, and sustaining a dependable sleep schedule create a multi-layered defense against memory decline. In practice, combining these elements—regular movement, ongoing cognitive work, nutritious eating, and solid sleep—offers a practical framework for preserving memory well into later years. The goal is to build a robust cognitive reserve while enjoying daily life and continuing to learn new skills, hobbies, and perspectives that keep the mind active and adaptable over time.