One in eight Americans who are 60 years or older report having at least some memory loss and roughly 35% of them report problems with brain function, according to the Centers for Disease Control and Prevention. Memory loss can come from a number of factors. If you’re worried about feeling forgetful, there are steps you can take to keep your memory sharp no matter your age.
Stay Social
Social interaction can help keep your memory sharper longer. It helps ward off depression and isolation—both of which can contribute to memory loss. Socializing also provides the opportunity to talk about things you don’t want to forget or the new things you are learning. Look for opportunities to get together with family and friends, especially if you live alone.
Get Some Sleep
Restless sleep and not getting enough sleep have been linked to memory loss. Conversely, deep stages of sleep have been found to have a role in strengthening memories. Research has shown that adults older than 60 had a 70% loss of deep sleep compared to young adults between the ages of 18 and 25. Aim to get seven to nine hours a night on a regular basis. If your sleep is regularly disrupted by snoring, talk with your health care provider as it may be an indicator of a sleep disorder or other health problems.
Keep Active
Physical activity has big benefits for all aspects of your health, including cognitive function. Exercise raises blood flow throughout the body, including the brain, which might help with memory. The Department of Health and Human Services recommends that adults weekly get 150 to 300 minutes of moderate-intensity activity, such as walking, or 75 to 150 minutes of vigorous aerobic activity, such as jogging. If you have a chronic condition or other health concerns that limit your physical activity, talk to your doctor or consult a fitness professional about what is within your abilities.
Eat Well
A healthy diet will benefit your brain, and research indicates that it can help you maximize your memory function. Eating fruits, vegetables, whole grains and legumes, fish, healthier fats and herbs or seeds can give your brain a boost. Some powerhouse foods include berries, grapes, watermelon, avocados, dark leafy greens, beets, salmon, trout, shrimp, oysters, olive oil, walnuts, rosemary, sesame seeds and cacao seeds.
Repeat, Repeat, Repeat
If you are trying to remember something new, reinforce the memory connection through repetition. Do this both verbally and by writing information down. This can be an effective tactic when trying to remember someone’s name or for recalling where items have been placed. Repetition is most effective as a memory tool when the timing is correct. Spacing out periods of study, especially if you are learning something complicated, can improve recall. Start by repeating it every hour before moving on to every few hours and then every day.
Organize Your Life
Cluttered spaces and disarray may make you more likely to forget things. Keep track of your appointments, tasks and events in an organized manner—don’t just leave sticky notes all over. You can do this with a physical planner or calendar or organize yourself digitally through your cell phone or another device. Keep essential items, like your wallet, keys, glasses or purse, in a set place so you always know where to find them. When doing a task, limit distractions. If you can focus on the information you’re trying to remember, you’ll be more likely to recall it later.
Use Your Senses
The more senses you engage when learning something, the more your brain will work to retain that memory. According to Harvard Health, research has shown that adults have better recall of images they see that are paired with a smell than those that are not. Brain imaging has shown that the piriform cortex, the main odor-processing region of the brain, activates when objects associated with odors are seen, even if the smell is no longer present. Take note of the smells, tastes and tactile sensations you experience when learning or trying something new.
Exercise Your Brain
Mental activity helps keep your brain in shape in the same way physical activity benefits your body. Engaging your mind can help prevent some memory loss. Mental activities include doing puzzles, reading and playing games. Trying new hobbies or learning musical instruments also challenge your brain. Get out of the house and try volunteering or working with a community group to further stay engaged.
Sources: Mayo Clinic, Harvard Health, National Institutes of Health