Remember This
How to Strengthen Memory
Memory is precious, and many of us—particularly seniors—fear memory loss. But advancing age does not necessarily doom us to merciless decline. There are brain-healthy actions we can take to preserve, even improve, our memories. The following list is not complete, but it is a strong start.
Curb your enthusiasm for sugar
Over-indulging your sweet tooth can have a souring effect on your memory. Higher blood glucose can harm our brain, resulting in slowed cognition and memory deficits. Solution? Trade sugary confections for delicious fresh fruit.
Hydrate!
Our brain mass is 75% water. Clinical trials link insufficient water consumption—i.e., dehydration—to declines in mood, short-term memory and attention span. Do your brain a favor: drink more water! Start now!
Get more sleep!
What do seniors have in common with toddlers? Insufficient sleep makes us all cranky! It can also make us forgetful. Adults of all ages need seven to nine hours of nightly sleep for optimal functioning. Naps are also good. Dream your way to a sharper memory!
Take your fish oil
Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA. Adding them to your daily diet may improve your short-term memory and decision-making ability. This is especially true for older people. Hooray! A benefit of being older! (Important: if you take blood thinners, check with your doctor before adding fish oil to your regimen.)
Bike, jog, walk
Exercise triggers the birth of new neurons in our brain’s memory center, and exercise helps integrate those new cells into our neural network. Active people are less likely to develop dementia. So hop on that exercise bike! Lace up those sneakers and take a walk! Even 15 minutes of moderate exercise can improve cognitive performance, including memory.
Be a Slim Jim (or Jane)
Achieving and maintaining a healthy body weight is a good idea for many reasons. Now add a sharper memory and improved cognition to the list. Losing extra weight isn’t easy but once you do, your brain will remember to thank you.
Get honest about alcohol
How much alcohol are you really drinking? An excess of alcohol (and yes, beer and wine count) alters our brain and creates memory deficits. If your memory feels a bit fuzzy, this could be the culprit.
Review your medications
Even the most helpful medications can have unpleasant side effects, like fuzzy memory and flighty attention. Also, a medication that works well on its own may not play well with others.
Make sure your primary physician and pharmacist know your complete medication list. If you enjoy an evening cocktail, let them know that as well.
Eat your berries
In the simplest terms, inflammation is bad and antioxidants—which fight inflammation—are good. Berries—blueberries, blackberries, raspberries, all berries—are loaded with antioxidants. Plus they’re delicious.
Test your vitamin D level
Low levels of Vitamin D have been linked to cognitive decline and memory loss. The bad news is, many adults—especially those with darker skin—are vitamin D-deficient. The good news is: that deficiency is readily remedied with an inexpensive vitamin D supplement. Fifteen minutes of daily sunshine is also a boost. Ask your doctor for a blood test to check your Vitamin D levels.
Drink your cocoa
Cocoa is delicious, nutritious and full of antioxidants called flavonoids. Flavonoids increase blood flow to the memory centers of our brains. Dark chocolate (with a 70% or higher cocoa content) is most beneficial.
Stomp out smoking
Yet another reason to stop smoking tobacco? It’s bad for your brain. While nicotine may temporarily boost your concentration, long-term smoking has been linked to reduced memory and executive function. Today is a great day to quit.
Meditate now!
Meditation may not make you Zen, but studies show it does improve short-term memory in people of all ages. There are many ways to meditate; all of them are right and none of them are wrong. Get comfortable, close your eyes and let your thoughts go. Om….
Stimulate your brain
A London study analyzed data from 17,000 healthy people over the age of 50. It found that fans of crossword puzzles had the brain function of people ten years their junior! Puzzles and word games are famously great for improving our memories. Sharpen your pencils and sharpen your mind.
Deal with depression
Depression can be an elephant sitting on your joy, your motivation and your memory. Depression is a medical issue, not a moral one. Call your doctor today. You might need medication or talk therapy or both. There’s absolutely no shame or blame here. In fact, if you’re struggling with depression or anxiety, you’re on trend!
Go Mediterranean
Consider adopting a more plant-based diet of vegetables, legumes, nuts, grains, olive oil and fresh fish. The Mediterranean diet has long been known to be heart-healthy. Turns out, it’s also neuroprotective, increasing brain volume and improving both memory and cognition. Pass the olive oil!
Integrating these actions into your daily life will make a positive difference in your memory, your mood and your outlook. They may take bit of time and effort, but remember you are worth it!