Memory lapses are often brushed off as a natural part of aging, but research suggests that simple habits can sharpen recall and improve brain health. According to CDC data, one in ten adults aged 45 and older report experiencing memory loss. While aging is inevitable, cognitive decline is not necessarily set in stone.
Dr. Gary Small, chair of psychiatry at Hackensack University Medical Center, has studied the brain for over 40 years and believes we have more control over memory than we think. “Most of us have much more control than we realize when it comes to memory retention and brain health,” he told Parade.
The ‘Look-Snap-Connect’ Technique
Dr. Small, author of The Memory Bible: An Innovative Strategy for Keeping Your Brain Young, recommends a simple three-step approach he calls look, snap, connect.
Look: Focus your attention on the information you want to remember. “The biggest reason people forget is that they are distracted and never learn the information to begin with,” Dr. Small explains.
Snap: Take a mental snapshot of the information, using the brain’s natural ability to recall visual cues.
Connect: Link the mental snapshot to something personally meaningful. Dr. Small says, “If we can make something meaningful, it will become memorable.”
He illustrates this with names and faces: noticing a unique feature like “Harry’s big bushy hair” or “Lisa’s Mona Lisa smile” makes it easier to recall them later. Even if you slip up, sharing the memory technique can spark a laugh and reinforce connections.
Lifestyle Habits That Support Memory
Dr. Small emphasizes that memory retention extends beyond mental exercises. Simple lifestyle choices can have a profound impact.
Exercise: Cardiovascular activity improves blood flow, delivering oxygen and nutrients to brain cells while stimulating brain-derived neurotrophic factor (BDNF), which enhances neural communication. Even 30 minutes of brisk walking or roughly 3,800 steps a day can reduce cognitive decline, according to a JAMA Neurology study.
Nutrition: Foods rich in omega-3s, antioxidants, and low in processed sugar support brain health. Dr. Small notes that following a Mediterranean-style diet has been linked to lower dementia risk.
Mental Stimulation: Reading, puzzles, games, or challenging conversations strengthen neural circuits. A 2023 JAMA Open Network study found people who regularly engage in enjoyable cognitive activities were less likely to develop dementia.
Stress Management: Chronic stress can damage the hippocampus, the brain’s memory hub. Relaxation techniques like meditation not only improve mood but boost memory retention.
Small Steps, Big Impact
While no method guarantees perfect recall, combining the look-snap-connect approach with healthy lifestyle habits can significantly enhance memory. Dr. Small’s research shows that consistency in attention, engagement, and connection—paired with exercise, nutrition, mental stimulation, and stress management—helps the brain stay resilient and sharp.
In a world where forgetfulness is often accepted as inevitable, Dr. Small’s advice offers a simple but powerful message: small daily habits can lead to a sharper, more reliable memory.
Dr. Gary Small, chair of psychiatry at Hackensack University Medical Center, has studied the brain for over 40 years and believes we have more control over memory than we think. “Most of us have much more control than we realize when it comes to memory retention and brain health,” he told Parade.
The ‘Look-Snap-Connect’ Technique
Dr. Small, author of The Memory Bible: An Innovative Strategy for Keeping Your Brain Young, recommends a simple three-step approach he calls look, snap, connect.
Look: Focus your attention on the information you want to remember. “The biggest reason people forget is that they are distracted and never learn the information to begin with,” Dr. Small explains.
Snap: Take a mental snapshot of the information, using the brain’s natural ability to recall visual cues.
Connect: Link the mental snapshot to something personally meaningful. Dr. Small says, “If we can make something meaningful, it will become memorable.”
He illustrates this with names and faces: noticing a unique feature like “Harry’s big bushy hair” or “Lisa’s Mona Lisa smile” makes it easier to recall them later. Even if you slip up, sharing the memory technique can spark a laugh and reinforce connections.
Lifestyle Habits That Support Memory
Dr. Small emphasizes that memory retention extends beyond mental exercises. Simple lifestyle choices can have a profound impact.
Exercise: Cardiovascular activity improves blood flow, delivering oxygen and nutrients to brain cells while stimulating brain-derived neurotrophic factor (BDNF), which enhances neural communication. Even 30 minutes of brisk walking or roughly 3,800 steps a day can reduce cognitive decline, according to a JAMA Neurology study.
Nutrition: Foods rich in omega-3s, antioxidants, and low in processed sugar support brain health. Dr. Small notes that following a Mediterranean-style diet has been linked to lower dementia risk.
Mental Stimulation: Reading, puzzles, games, or challenging conversations strengthen neural circuits. A 2023 JAMA Open Network study found people who regularly engage in enjoyable cognitive activities were less likely to develop dementia.
Stress Management: Chronic stress can damage the hippocampus, the brain’s memory hub. Relaxation techniques like meditation not only improve mood but boost memory retention.
Small Steps, Big Impact
While no method guarantees perfect recall, combining the look-snap-connect approach with healthy lifestyle habits can significantly enhance memory. Dr. Small’s research shows that consistency in attention, engagement, and connection—paired with exercise, nutrition, mental stimulation, and stress management—helps the brain stay resilient and sharp.
In a world where forgetfulness is often accepted as inevitable, Dr. Small’s advice offers a simple but powerful message: small daily habits can lead to a sharper, more reliable memory.
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