We all experience a memory lapse from time to time, but as you age those forgetful moments may alarm you. The good news is, over the past few years, science has uncovered quite a bit about what causes our brains to create, retain and recall strong memories. Specialists have discovered that, with the right habits, it may be possible to improve memory. But how?
To help you strengthen your brain, we’ve compiled a few tried-and-true memory-boosting tips you can start putting in practice today.
1. Daily Exercise
From a light walk to vigorous aerobic exercise and weightlifting, regular exercise is one of the best ways to improve your memory and reduce brain fog. In fact, Dr. R. Scott Turner, director of the Memory Disorders Program at Georgetown Medical Center, says exercising is the most evidence-based way to preserve memory and other mental functions with aging.
What’s more, exercise can improve or reverse a variety of common health problems among seniors, including diabetes, high blood pressure, high cholesterol, obesity and risk of stroke. It may even reduce the risk of Alzheimer’s disease and other forms of dementia.
2. The Right Diet
Good nutrition makes a world of difference when it comes to your physical and mental health. One of the most touted diets for memory and cognitive function is the Mediterranean diet, which emphasizes plant-based meals, lean proteins, whole grains and healthy fats such as olive oil. Several studies have found that adherents to the diet experience slower rates of cognitive decline, as well as improvements in memory and recall.
Overall, though, healthy habits are more important than following a specific diet. An abundance and variety of fresh fruits and vegetables will supply your body with vitamins and minerals that can maintain your health. Consuming lean protein with every meal will provide your body (including your brain) with the building blocks necessary for maintenance and repair. Finally, a significant consumption of Omega-3 fats, which are prevalent in fish and nuts, is excellent for brain health.
3. Consistent Sleep
A good night’s sleep is essential for a clear head. You may be able to get by on just a few hours per night, but you won’t be performing (or thinking) at your best. Most adults need between 7.5 and 9 hours per night to avoid the symptoms of sleep deprivation, and achieving deep, restful sleep sometimes becomes a bit more difficult with age. However, it’s the deepest hours of sleep that are essential for memory consolidation and other memory-enhancing activities.
To achieve deeper sleep and a more consistent sleep schedule, avoid smartphones, televisions and other screens for at least an hour before bed. The blue light they emit actually keeps you awake by suppressing your brain’s natural production of the sleep hormone melatonin. Cutting back on caffeine also helps, as does keeping the same sleep schedule during weekdays and weekends.
4. A Low-Stress Environment
Mental stress has myriad harmful physical effects, including poor sleep. Constant stress leads to chronically elevated levels of cortisol, the body’s primary stress-response hormone. We need this hormone in small amounts to heal wounds and react to emotional stressors, but high levels make it tougher to recall information. To keep your stress levels to a minimum, try meditation, breathing exercises and spending extra time outside.
5. Stay Organized
Finally, if you’re finding it hard to remember day-to-day details, a lack of organization may be to blame. A cluttered home environment and hectic schedule adds “background noise” to your brain, making it more difficult to recall the short- and long-term memories you really need. To clear your head, keep your home neat and tidy, get rid of unnecessary clutter, and write down your schedule and important to-dos.
When it comes to improving your memory, brain health is essential. By making these five habits a part of your lifestyle, you can improve memory and enjoy plenty of additional benefits.
Retirement is a time to focus on yourself and your personal happiness. Learn how to make the most of your hard-earned retirement in our free guide Aging in Place: A Popular Trend for a New Generation of Seniors.
