9 Ways to Improve Your Memory if You Have Hypothyroidism

Forgetting where you left your keys, having a name slip from your mind, struggling to concentrate — these can all be part of frustrating brain fog or memory issues related to hypothyroidism.

Thyroid hormone regulates metabolism in every organ of the body, including the brain. When thyroid hormone is low, it can affect your memory span and ability to concentrate.

For many people, brain fog is a fleeting symptom. When hypothyroidism is diagnosed and treated early, metabolic processes normalize and you may not have a problem with memory issues or other symptoms hypothyroidism can cause, says Joel Zonszein, MD, director of the DiabetesCenter at the UniversityHospital of the Albert Einstein College of Medicine in New York.

But if you don’t take medication and continue to have a very low thyroid hormone level, you could end up with severe or persistent hypothyroidism, which can cause many changes in your body. In addition to weight gain, swelling, and vascular changes, your hypothyroidism symptoms can include cognitive problems. But these are extreme cases, Dr. Zonszein adds.

The good news: It’s very easy to test your thyroid hormone, and the tests are sensitive enough for your doctor to know if you’re taking the right amount of medication, he says. So talk to your doctor about possible symptoms of hypothyroidism, get tested, and get treated if necessary. “If we replace thyroid correctly, memory problems shouldn’t be a factor,” Zonszein says.

Tips to Improve Your Memory

Hypothyroidism that’s treated properly shouldn’t cause persistent brain fog or memory concerns. But anyone can experience issues with memory or concentration from time to time. These strategies can help:

Take your medication. The best thing you can do for your memory is to get your thyroid hormone back to a healthy level, and that means taking your medication regularly and correctly and going back to your doctor for follow-up appointments to be sure you’re taking the right dosage, Zonszein says. The American Thyroid Association says it’s best to take your thyroid hormone on an empty stomach at the same time every day, and to not stop taking it without first talking to your doctor.

Get out of the house, and get moving. Staying active has an important effect on the brain, so keep up with your hobbies and social activities, along with exercise. Physical activity is associated with a better working brain, according to the National Institute on Aging (NIA), which says that exercise has been found to stimulate your brain’s ability to maintain old network connections and make new ones.

One study found that immediately following moderate exercise, participants showed a significant increase in memory. A 2022 study found similar benefits but also cautioned that the association between fitness and memory is complex and needs further study. That research found that participants who exercised at a specific intensity tended to perform better on some memory tasks but worse on others, suggesting that form and intensity does not necessarily affect all aspects of cognitive or mental health equally.

Get a good night’s sleep. The deep sleep you get from a good night’s slumber helps keep your brain functioning well, Zonszein says. If you have trouble falling or staying asleep, try these tips:

• Keep your bedroom dark and cool
• Avoid alcohol, caffeine, and heavy meals too close to bedtime
• Practice a relaxing bedtime ritual, like taking a warm bath, meditating, or reading a book you enjoy
• Stick to a schedule: Go to sleep and wake up at the same time every day, even on the weekend

Play memory games. Anything that keeps your mind working, including computer games designed to make your brain sharper, is a good idea.

Focus on one thing at a time. Set your attention on only one thing, eliminate distractions like TV, and try not to let your mind drift to other things. When you focus like this, you’re more likely to be able to concentrate and remember what you’re doing, notes the American Psychological Association.

Stick to a schedule. When you do something at the same time every day and in the same sequence, it will be easier to remember.

Use tools to help you remember. If brain fog has you forgetting appointments, use tools like to-do lists, sticky notes, reminders on your phone, or a large wall calendar to help you stay on track, the NIA recommends.

Designate a place for your things. Keep your keys, wallet, purse, glasses, day calendar, and phone in the same place so you’re less likely to misplace them.

Repeat names and other important information. When you meet someone new or a doctor is giving you important information about your health, repeating the information back to the person or in your mind a few times can help you remember, Zonszein notes.

Thyroid problems can last a lifetime, so it means you’ll have to continue taking medication and seeing your doctor to ensure your levels stay healthy. But taking those steps to get treatment also means that memory issues related to hypothyroidism won’t last.