5 Ways to Keep Your Memory Sharp

A slow, cognitive decline in your memory can be expected as you age. There are also other causes, including medications, lack of sleep and depression, to consider. However, there are steps that can be taken to help your brain retain, or even improve, its ability to function. With a combination of different activities and habits, you can help keep your memory sharp, challenge your brain and nourish it by living a healthy lifestyle.

Challenge Your Brain

There is evidence that completing Sudoku and crossword puzzles is beneficial to the brain, but there is much more required to keep your memory sharp. In short, you need to continuously “stretch yourself” mentally. Start a new hobby, take a class, teach a class, volunteer or take lessons to learn a new language. Test your ability to mentally retrieve information without referring to written notes.

Research has been conducted on reasoning training, which focuses on remembering past events, improving the ability to solve problems, and “speed training” to process increasingly more information.

According to the National Institutes of Health, this brain training produced immediate and lasting improvement in memory among the seniors who took part in the study.

Your brain thrives on a variety of new challenges.

Socialize

Spending time with family and friends, or making new friends helps your brain overcome one of its biggest enemies—depression. It has been linked to forgetfulness, confusion, poor decision-making, anxiety, loss of interest in activities and hobbies, and sleep problems. All of these are factors in memory loss. What can you do? Find people to talk to! Tell them what you are doing and what you are learning. These conversations will improve your mood — and your memory.

Exercise

Exercise not only keeps your body healthy, but it also helps keep your memory sharp by improving brain health. Exercise increases blood flow to the brain and improves its ability to learn and remember. It also lowers stress and reduces feelings of anxiety and depression. In addition, it is an opportunity for social engagement. Walk with a friend or perform a workout together. Try for a goal of 150 minutes a week of moderately active exercise. Bike, walk, garden and perform some strength training a couple of times per week. Mix it up to stay challenged and motivated.

Eat a Balanced Diet

The food you put into your body also affects your brain. Foods that are good for the brain include the following:

• Fatty fish like salmon, trout, albacore tuna and sardines are a great source of the omega-3 fatty acids your brain needs.
• Blueberries and other deeply colored berries (strawberries, raspberries) fight inflammation, which can contribute to brain aging.
• Broccoli is very high in the vitamin K and anti-inflammatory compounds your brain requires.
• Dark chocolate that has a 70 percent or greater cocoa content contains flavonoids, which aid the areas of the brain that address learning and memory.
• Nuts have been shown to lower the risk of cognitive decline in older adults. Walnuts are particularly recommended, as they also deliver the anti-inflammatory omega-3 fatty acid.
• Eggs contain choline, an important micronutrient that has been linked to better memory and mental function.
• Green tea has been found to improve brain alertness, performance, memory and focus. It also contains an amino acid that helps reduce anxiety.

The Mediterranean Diet is a highly recommended nutrition plan that contains many of the foods listed above. The diet includes olive oil, vegetables, fresh fruits, cereals and fish/seafood.

Also, you can help your brain by not smoking or not drinking alcohol in excess.

Get Good Quality Sleep

You know that when you don’t sleep well you don’t think as clearly or quickly as you do when sufficiently rested. Most people need seven to eight hours of sleep at night. If you suffer from insomnia or a sleep disorder, you aren’t getting enough of the deep, restorative sleep your brain needs.

Studies have shown a good night’s sleep may enable your brain to flush out toxins that build up during the day.

And lack of sleep also puts you at greater risk for dementia.

Multiple Paths to Keep Your Memory Sharp

Your brain is an amazing and complex organ. Keep challenging it with a variety of activities. Keep nurturing it by staying connected to the world around you. And keep your body moving, feeding it with nutritious foods, and sleeping well.

Our mind is one of our most valuable tools—keeping it sharp takes work. Explore additional memory tips and tricks at Bethesda’s memory care blog.