Memory, that essential ability that allows us to remember experiences, facts, and data, often begins to experience changes as we age. From the age of 50, it is common to notice certain “gaps” in memory, which may be due to natural factors such as physical and hormonal changes in the brain, decreased production of neurotransmitters, and lifestyle factors (Petersen, R. C., et al., 2018). Fortunately, there are several scientifically supported ways to improve and maintain our memory in good shape. In this article, we will explore some strategies and provide practical examples.
1. Brain Nutrition
According to a review of studies by Morris, M. C., et al., (2015), a diet rich in fruits, vegetables, whole grains, fish, and olive oil, and low in red meats and processed sugars, such as the Mediterranean diet, can help preserve memory and reduce cognitive loss. Foods rich in antioxidants, such as berries, and those rich in omega-3, such as salmon and nuts, are especially beneficial for brain health.
Example: Try incorporating more meals with fatty fish into your diet, add berries to your smoothies, and eat more fresh vegetables and fruits.
2. Physical and Mental Exercise
According to research published by Gomes-Osman, J., et al., (2018), regular exercise, both physical and mental, is essential for maintaining a healthy brain. Physical exercise improves blood circulation to the brain, while mental exercise, such as puzzles and memory games, challenges our brain and keeps it active.
Example: Try to get at least 150 minutes of moderate physical activity per week, such as walking, swimming, or cycling, and spend some time each day on stimulating mental activities, such as reading, crossword puzzles, or learning a new skill.
3. Good Sleep
According to a study from the University of California, Berkeley (Mander, B. A., et al., 2015), sleep plays a crucial role in memory consolidation. People who do not get enough sleep or who have poor quality sleep often experience memory problems.
Example: Try to follow a regular sleep routine, keep your room dark and cool, avoid screens before bed, and limit your intake of caffeine and alcohol.
4. Stress Management
Chronic stress can negatively affect memory (Peavy, G. M., et al., 2012). Techniques such as meditation, deep breathing, and yoga can help reduce stress and improve concentration and memory.
Example: Try incorporating meditation into your daily routine, even if you can only dedicate a few minutes a day. Start with short sessions and gradually increase as you become more comfortable. You can also look for a yoga class in your area or practice with online videos.
5. Reduction of Medications that Affect Memory
Some medications, such as antihistamines, antidepressants, and anti-anxiety medications, can affect memory (Gray, S. L., et al., 2015). If you are taking medications that may affect your memory, consult with your doctor to see if there are alternatives available.
Example: Review your medications with your doctor or pharmacist to identify any medications that may be affecting your memory.
6. Socialization
Regular social interaction can help maintain brain health and memory. According to a study from the University of Michigan (Ybarra, O., et al., 2008), social conversation, even brief, can improve cognitive skills, including memory.
Example: Try to maintain an active social circle, participate in group activities or volunteering, or consider adopting a pet.
7. Management of Chronic Diseases
Chronic diseases such as diabetes and hypertension can affect brain health and memory if not properly controlled (Gottesman, R. F., et al., 2017). It is essential to work with your doctor to manage these conditions.
Example: Get regular medical checkups, follow the treatment plan for any chronic diseases you have, and let your doctor know if you notice any changes in your memory or cognitive skills.
Remember that aging and changes in memory are a normal part of life. However, if you notice a significant or rapid decline in memory, it is essential to seek the help of a health professional, such as a neurologist or neuropsychologist. These professionals are experienced in the diagnosis and treatment of memory disorders and can provide you with evidence-based and personalized guidance. The strategies mentioned are just a guide, and it is always best to consult with a health professional before making significant changes to your lifestyle or medical treatment.
Bibliography
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- Arenaza-Urquijo, E. M., & Vemuri, P. (2018). Resistance vs resilience to Alzheimer disease: Clarifying terminology for preclinical studies. Neurology, 90(15), 695-703. https://doi.org/10.1212/WNL.0000000000005303
- Kelly, M. E., Loughrey, D., Lawlor, B. A., Robertson, I. H., Walsh, C., & Brennan, S. (2014). The impact of exercise on the cognitive functioning of healthy older adults: a systematic review and meta-analysis. Ageing research reviews, 16, 12-31. https://www.fivan.org/
- Eggenberger, P., Schumacher, V., Angst, M., Theill, N., & de Bruin, E. D. (2015). Does multicomponent physical exercise with simultaneous cognitive training boost cognitive performance in older adults? A 6-month randomized controlled trial with a 1-year follow-up. Clinical interventions in aging, 10, 1335. https://doi.org/10.2147/CIA.S87732
- Gray, S. L., Anderson, M. L., Dublin, S., Hanlon, J. T., Hubbard, R., Walker, R., Yu, O., Crane, P. K., & Larson, E. B. (2015). Cumulative use of strong anticholinergics and incident dementia: a prospective cohort study. JAMA internal medicine, 175(3), 401-407. https://doi.org/10.1001/jamainternmed.2014.7663
- Ybarra, O., Burnstein, E., Winkielman, P., Keller, M. C., Manis, M., Chan, E., & Rodriguez, J. (2008). Mental exercising through simple socializing: Social interaction promotes general cognitive functioning. Personality and Social Psychology Bulletin, 34(2), 248-259. https://doi.org/10.1177/0146167207310454
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- Gottesman, R. F., Albert, M. S., Alonso, A., Coker, L. H., Coresh, J., Davis, S. M., Deal, J. A., McKhann, G. M., Mosley, T. H., Sharrett, A. R., Schneider, A. L. C., Windham, B. G., Wruck, L. M., & Knopman, D. S. (2017). Associations between midlife vascular risk factors and 25-year incident dementia in the Atherosclerosis Risk in Communities (ARIC) cohort. JAMA neurology, 74(10), 1246-1254. https://doi.org/10.1001/jamaneurol.2017.1658
