Memory loss is a common, but natural part of the aging process. However, there are ways to preserve and improve memory … ways that are easy to integrate into one’s lifestyle. Here are some recommendations to consider:
Get Sufficient Sleep
According to the National Sleep Foundation sleep triggers changes in the brain that solidify memories and strengthens connections between brain cells. This helps to transfer memories from short-term to long-term memories, meaning that new memories are more likely to be retained. Between six and nine hours of sleep is enough for most seniors. In addition, it is important to keep sleep time as undisturbed as possible. If sleep is interrupted more than a few times in a night, it is difficult to focus attention when awake and memory is affected. Memories remain fragmented and the pieces may not be “put together” as well, resulting in memory loss.
Include Physical Activity
Physical activity increases blood flow to the whole body, including the brain, helping to keep memory sharp. For healthy adults, the Department of Health and Human Services recommends at least 2.5 hours of moderate aerobic activity, such as brisk walking or 1.25 hours of vigorous aerobic activity, such as jogging – spread throughout the week. A study by the Center for Brain Health at the University of Texas at Dallas showed that seniors who use a stationary bike or treadmill for just one hour three times a week for twelve weeks resulted in higher resting blood flow to the brain. Improvements in mental health were seen in as few as six weeks as there was an increase in blood flow to areas of the brain associated with improved memory. Physical exercise also improves mood by supplying endorphins and improves appetite as well.
Stay Active Mentally, Too
Keeping your mind active with new challenges can keep memory strong. Learning new skills like playing a musical instrument, learning to paint or draw, or trying a new hobby that involves hand-eye coordination improves cognitive function and memory. Try doing math in your head or do crossword puzzles. Play bridge or volunteer at a local school or community organization.
Socialize Often
It is crucial for mental health and memory to maintain social connections and activity. Spend time with family and friends and attend events. Social interaction helps deflect depression and stress, which can contribute to memory loss. Accept invitations to get together with loved ones and friends, especially if you live alone.
Eat a Healthy Diet
Eating healthfully is as good for your brain as it is for your heart. Eat fruits, nuts, vegetables, and whole grains. Choose fish, beans, and skinless poultry. Avoid foods that are high in saturated and trans fats, such as beef, dairy, and fried foods. These artery-clogging foods can be detrimental to the heart, but they can also cause damage to the brain if eaten in excess. Too much alcohol can lead to confusion and memory loss.
Get Organized
If the home is cluttered and notes are in disarray, it is easy to become forgetful. Use a special notebook to jot down tasks, appointments, and other key things to be remembered. Keep to-do lists and check them off as completed. Establish a special place for wallet, keys, glasses, and other essential items.
Manage Chronic Conditions
It is key to follow doctor’s treatment recommendations for medical conditions, such as depression, high blood pressure, high cholesterol, diabetes, obesity, and hearing loss. Taking care of oneself can improve memory. Review medications with your doctor regularly to be sure dosages and instructions are clear and correct.
When to seek help for memory loss
If memory loss affects your ability to complete daily activities or if you notice your memory getting worse — talk to your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills.
Although there are no guarantees when it comes to preventing memory loss, certain activities can help. Consider these simple ways to sharpen your memory — and know when to seek help for memory loss.