Enhancing memory longevity: 4 habits to avoid, says UC Davis expert

Charan Ranganath, a professor of psychology at the University of California, Davis, focuses his research on human memory. He was featured in an article on the CNBC Make It website, highlighting several common practices that diminish our ability to remember information effectively.

According to Prof. Ranganath, who has spent the last quarter-century researching memory, age-related changes in brain structure can influence cognitive and motor skills, along with memory. He identifies four habits that gradually deteriorate our memory capacity and suggests that avoiding these practices could help "prevent forgetfulness" in our later years.

1. Avoid excessive multitasking

The prefrontal cortex, a highly developed and complex brain region responsible for reasoning, planning, decision-making, and working memory, declines with age, affecting cognitive functions such as memory, concentration, and sensory interpretation.

Multitasking imposes a heavy burden on the prefrontal cortex and can hamper our brain's functioning, including memory retention. To counteract the adverse effects of excessive multitasking, practices like meditation, enjoying the outdoors, and focusing on one task at a time are recommended.

2. Ensure adequate sleep quality

Our bodies engage in significant internal processes during sleep, including clearing metabolic waste and enhancing memory associations. "The brain actively works to consolidate memories and form new connections between daily events," according to CNBC Make It.

Poor sleep quality can damage the prefrontal cortex and result in fragmented memories. To promote better sleep, it's advisable to limit screen time before bed, and avoid heavy meals, caffeine, and alcohol.

3. Break free from monotonous activities

Episodic memory, which stores and recalls personal experiences and past events, thrives on unique and strong associative cues like distinctive smells or sounds.

Limiting ourselves to repetitive activities can hinder our ability to form lasting memories. A lifestyle focused on routine tasks, such as email management, offers fewer varied experiences than one filled with social interactions, new places, and adventures.

4. Don't overestimate your memory capabilities

We've all experienced the confidence of remembering someone's name upon meeting them, only to later realize we've forgotten it. Prof. Ranganath advises, "When you're meeting a new group of people or learning a new language, remember that your memory might not be as strong as you think."

Opting for methods that require sustained effort instead of mere mechanical memorization can be more effective. "Testing yourself shortly after learning something new and then repeating the process over spaced intervals will enhance retention," the article suggests.