DO YOU walk into a room and suddenly you don’t know why you came? Names slip from your memory a few seconds after being introduced? Such situations are familiar to many and although they can be frustrating, they don’t have to mean a decline in cognitive functions.
Experts point out that regular cognitive training, also known as “brain training,” is a simple and effective strategy for boosting memory and thinking skills, writes EatingWell . Two clinicians specializing in cognitive health emphasize that structured cognitive training brings the most benefits, without expensive pills and complicated routines.
“Brain health is not something you buy, it’s something you build,” says Dr. D. Ivan Young. “It’s often the smallest, most consistent changes that yield the biggest results.”
Exercise for a stronger memory
Unlike passive methods like rereading notes, cognitive training involves active strategies—self-questioning, explaining a new concept to someone else, or practicing mental math—that strengthen the brain pathways responsible for storing and retrieving information.
dr. Young compares the workout to going to the gym: “Watching someone lift weights doesn’t build muscle—the resistance does.” The same is true for the brain: the practice of retrieving information provides the “resistance” needed to strengthen memory.
Gradual and targeted practice
The key to progress, Dr. Gediminas Gliebus points out, lies in regularly challenging the brain and gradually increasing the difficulty of tasks. “The task should not be easy, but it must be achievable with a little effort,” he explains.
It is recommended to devote 15 to 30 minutes several times a week to activities such as strategy games or more complex puzzles. You can create an additional challenge by combining mental and physical activities. For example, repeating a list while walking. “The brain and body are in constant communication. When you take care of one, you support the other,” says Dr. Young.
Long-term benefits
Unlike quick fixes, cognitive training provides lasting results. “Training can have lasting benefits, not just quick fixes,” Dr. Gliebus points out. For example, a five-year study of older adults found that those who regularly trained their memory retained better cognitive skills than those who didn’t.
How to exercise your brain in everyday life?
To start, choose an area you want to improve, such as remembering names. You can use flashcards, solve logic puzzles, or try to retell what you read in your own words. Practice in short intervals, three times a week, ideally at a time when you are most rested.
When tasks become too easy, increase the difficulty – learn longer lists, choose more complex games, or use visualization and connection techniques. Along with mental exercises, healthy habits are also important: quality sleep, a balanced diet, and regular physical activity further support brain health.
When to seek professional help?
Occasionally forgetting your keys or the reason you entered your room is a normal part of life. “These types of lapses usually don’t interfere with daily life,” explains Dr. Gliebus. “What’s more concerning is when memory problems occur frequently, get worse over time, or interfere with daily routines.”
Warning signs include forgetting important conversations, skipping bill payments, missing medication, or having difficulty completing familiar tasks. If memory problems begin to affect independence, it is important to see a doctor.
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