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Memory loss: 7 tips to improve your memory
Concerned about memory loss? Take heart. Simple steps — from staying mentally active to including physical activity in your daily routine — may help sharpen your memory.
By Mayo Clinic staffCan't find your car keys? Forget what's on your grocery list? Can't remember the name of the personal trainer you liked at the gym? You're not alone. Everyone forgets things occasionally. Still, memory loss is nothing to take lightly. Although there are no guarantees when it comes to preventing memory loss or dementia, memory tricks can be helpful. Consider seven simple ways to sharpen your memory — and know when to seek help for memory loss.
No. 1: Stay mentally active
Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain in shape — and perhaps keep memory loss at bay. Do crossword puzzles. Read a section of the newspaper that you normally skip. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.
No. 2: Socialize regularly
Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends and others — especially if you live alone. When you're invited to share a meal or attend an event, go!
No. 3: Get organized
You're more likely to forget things if your home is cluttered and your notes are in disarray. Jot down tasks, appointments and other events in a special notebook, calendar or electronic planner. You might even repeat each entry out loud as you jot it down to help cement it in your memory. Keep to-do lists current, and check off items you've completed. Set aside a certain place for your wallet, keys and other essentials.
No. 4: Focus
Limit distractions, and don't try to do too many things at once. If you focus on the information that you're trying to remember, you'll be more likely to recall it later. It might also help to connect what you're trying to remember to a favorite song or another familiar concept.
Next page(1 of 2)
- Press D, et al. Prevention of dementia. http://www.uptodate.com/home/index.html. Accessed Dec. 22, 2010.
- Understanding memory loss: What to do when you have trouble remembering. National Institute on Aging. http://www.nia.nih.gov/NR/rdonlyres/F35FE176-B3E6-4FD5-8FA0-C37E53EBCD89/0/understandingmemoryloss.pdf. Accessed Dec. 22, 2010.
- Forgetfulness: Knowing when to ask for help. National Institute on Aging http://www.nia.nih.gov/healthinformation/publications/forgetfulness.htm. Accessed Dec. 22, 2010.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Dec. 22, 2010.
- Ertel KA, et al. Effects of social integration on preserving memory function in a nationally representative US elderly population. American Journal of Public Health. 2008;98:1215.
- Angevaren M, et al. Physical activity and enhanced fitness to improve cognitive function in older people without known cognitive impairment. Cochrane Database of Systematic Reviews. 2008;CD005381. http://www2.cochrane.org/reviews. Accessed Dec. 22, 2010.
- Grandjean AC, et al. Dehydration and cognitive performance. Journal of the American College of Nutrition. 2007;26:549S.
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