The common belief that memory inevitably declines with age is refuted by modern science. Research in neurobiology shows that the human brain has a remarkable ability to change and adapt throughout life. This phenomenon, known as neuroplasticity, enables us to learn new things, form fresh neural connections, and maintain mental sharpness even in old age.
This is the principle behind the method of the renowned Spanish physician and science popularizer Mario Alonso Puig. He asserts that good memory is not a gift of nature or a stroke of genetic luck, but rather the result of regular training. To achieve this, he suggests a simple yet effective daily exercise that naturally helps strengthen cognitive abilities.
The hippocampus plays a central role in memory processes—this small brain structure is responsible for consolidating memories, experiences, and knowledge. It can be considered the main storage center of our declarative memory, which allows us to recall facts, events, and conversations. It’s important to understand that the hippocampus is not a static part of the brain. Its activity and even its volume can change depending on our habits and mental workload. Therefore, caring for this area of the brain daily is an investment in long-term mental health.
Dr. Puig’s method is remarkably simple. You choose any phrase from a book or article, read it carefully, then close the source and try to recall it from memory. Behind this seemingly basic action lies a complex brain mechanism. At the moment of focused reading and the subsequent attempt to remember the information, two key processes are activated: encoding and retrieval. First, the brain transforms the data into a neural trace, then consciously retrieves it. This dual operation makes the hippocampus work actively, strengthening the neural connections that have formed. According to the expert, there is no need to memorize long texts—just a few seconds of full concentration are enough for the brain to receive the necessary stimulus.
The effectiveness of this mental exercise increases significantly when combined with regular physical activity. The reason is the protein BDNF (brain-derived neurotrophic factor, in Spanish factor neurotrófico derivado del cerebro), which plays a key role in the creation of new neurons and synapses. Any movement—be it running, brisk walking, dancing, or yoga—stimulates the production of this protein, acting as a kind of fertilizer for the brain. The conclusion is clear: you need to train not only the mind, but also the body.
Another important element that Puig highlights is mindful attention, or the practice of mindfulness. In today’s world, overloaded with information and digital distractions, our ability to concentrate is constantly being tested. The habit of reading while checking your phone, or half-heartedly listening, directly harms memory, since poorly encoded information cannot be recalled. The recommendation is simple: while performing the exercise, focus solely on it, eliminating all distractions. This conscious pause not only strengthens memory but also develops attention—a vital skill in the information age.
The main advantage of the method is its accessibility. It does not require special equipment, space, or time—just one minute a day is enough. This technique can be used anywhere: while reading a book, browsing the news, or studying a foreign language. With daily practice, this simple action becomes an effective mental workout which, along with physical activity and mindfulness, noticeably improves memory, makes learning easier and increases problem-solving abilities at any stage of life.
