Forgetful? Ways to Improve Your Memory
by Janet Crozier
It happens to everyone once in a while. You go to do something, then forget what you were about to do. You start to speak, then forget what you were going to say. Memory loss can be a serious problem, especially as we age.
“We all want to keep our minds sharp as we age,” says Dr. John Montgomery, a family physician and vice president for Blue Cross and Blue Shield of Florida. “The good news is that there are some simple lifestyle changes you can make to improve your memory and even lower your risk for dementia.”
- Exercise regularly
Exercise promotes blood flow and new brain cells. Even something as simple as a daily 30-minute walk can have memory-boosting benefits.
- Stick to a healthy diet
Make sure your brain is getting the right fuel. Avoid sugar and saturated fat and eat lots of antioxidant-rich fruits. That means plenty of dark-colored vegetables and fruits (including kale, spinach, broccoli, beets, red bell peppers, tomatoes and berries); cold-water fish (including halibut, mackerel and salmon); and nuts (including almonds, pecans and walnuts).
- Learn something new
Try to do something you’ve never done before, such as playing the piano or learning a foreign language. Even modifying your regular routine can stimulate your brain. Walk a different path or take a different route on your drive home.
- Get enough sleep
Too little sleep impairs concentration. Some evidence shows a good night’s sleep appears to boost memory after learning something new.
- Use memory strategies
Use word associations to help you remember things. Make notes or highlight key paragraphs to help you remember what you’ve read.
- Socialize
Research shows that those who regularly interact with other people, particularly during activities that also involve mental and physical exercise, lower their risk of dementia. So join that social or book club, take a dance lesson or volunteer.
- Get organized
Designate a place for important items such as your keys, wallet and checkbook. Keep checklists for things like daily medications or items to pack when you travel.
- Check those numbers
Keep your body weight, blood pressure, cholesterol and blood sugar levels within recommended ranges.
- Jot down new information
Writing things down helps transfer items from short- to long-term memory. Do it as you think of it rather than wait, before the thought escapes!
- Solve brainteasers
Crossword puzzles, card games and board games can improve your memory. Other games are good for remembering numbers (Concentration), spatial concepts (pinball, pool) and strategizing (chess, checkers).
“Finding ways to reduce stress is another important factor in sharpening your memory,” says Dr. Montgomery. “Stretching and relaxation exercises can help.” According to Prevention magazine, stress causes the body to release cortisol, which has been found to shrink memory centers in the brain.
“It’s also important for seniors to check with their doctors if a new medication doesn’t feel right or if you are concerned about the interaction of multiple medications as this could impair memory as well,” says Dr. Montgomery. “But the most important thing you can do to improve your memory is adopt an overall healthy lifestyle and participate in activities that stimulate your brain every day.”
Janet Crozier has more than 30 years of experience working with older adults. Ms. Crozier holds a Graduate Certificate in Aging and Adult Services and is a Certified Senior Advisor. She has served on the board of directors for the Northeast Florida Area Agency on Aging for many years and has been recognized nationally for her service to Medicare beneficiaries by the federal Medicare program. Currently, Ms. Crozier is a full-time senior educator with Blue Cross and Blue Shield of Florida.
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