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Memory loss: 7 tips to improve your memory
By Mayo Clinic staffHealthy aging: Over 50 (12)
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Memory loss: 7 tips to improve your memory
Concerned about memory loss? Take heart. There's plenty you can do to improve your memory — from staying mentally active to including physical activity in your daily routine.
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. You can do simple things every day to improve your memory — starting today!
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 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 or calendar. You might even repeat each entry out loud as you write 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.
No. 5: Eat a healthy diet
A heart-healthy diet is as good for your brain as it is for your heart. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as lean meat, skinless poultry and fish. What you drink counts, too. Not enough water or too much alcohol can lead to confusion and memory loss.
No. 6: Include physical activity in your daily routine
Physical activity increases blood flow to your whole body, including your brain — which may help keep your memory sharp. Aim for at least 30 minutes of aerobic activity a day. If you don't have time for a full workout, squeeze in a few 10-minute walks throughout the day.
No. 7: Manage chronic conditions
Follow your doctor's treatment recommendations for any chronic conditions, such as thyroid problems, high blood pressure and depression. The better you take care of yourself, the better your memory is likely to be.
When to seek help for memory loss
If you're worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities — consult your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Sometimes other tests are needed as well. Treatment will depend on what's contributing to the memory loss.
- Press D, et al. Prevention of dementia. http://www.uptodate.com/home/index.html. Accessed Jan. 29, 2009.
- Understanding memory loss. National Institute on Aging. http://www.nia.nih.gov/NR/rdonlyres/F35FE176-B3E6-4FD5-8FA0-C37E53EBCD89/0/understandingmemoryloss.pdf. Accessed Jan. 29, 2009.
- 2008 physical activity guidelines for Americans. Washington, D.C.: U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Jan. 29, 2009.
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- Witte AV, et al. Caloric restriction improves memory in elderly humans. Proceedings of the National Academy of Sciences. 2009;106:1255.
- 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.
- Dick BD, et al. Disruption of attention and working memory traces in individuals with chronic pain. Anesthesia and Analgesia. 2007;104:1223.
- Ybarra O, et al. Mental exercising through simple socializing: Social interaction promotes general cognitive functioning. Personality and Social Psychology Bulletin. 2008;34:248.
- Forgetfulness: It's not always what you think. National Institute on Aging. http://www.niapublications.org/agepages/forgetfulness.asp. Accessed Feb. 16, 2009.
