How good is your memory? As we age, it’s only natural for us to experience some degree of age-related memory loss as we get older, but just because this is a natural occurrence doesn’t mean there isn’t anything we can do to help you improve your memory now or reduce age-related memory loss as you get older.
This post will examine some of the things the experts suggest can help preserve memory and brain function. While the results might be different for everyone if you have any concerns, they can be great additions to your life for more than just preventing memory loss.
Be Physically Active
When you’re active, you increase blood flow around your body and to your brain. Exercise isn’t just good for your overall health and heart health; it’s a brain booster, too. More blood flow to the brain means more oxygen and nutrients. A neuroscientist study even found that regular exercise can increase the size of the hippocampus and prefrontal cortex, areas that are vulnerable to conditions like dementia and Alzheimer’s.
On top of this, exercise can instantly improve memory and focus. The benefits can be retained for around two and a half hours post-exercise. So, if you work out four times per week, that’s 10 hours of boosted brain power to help you feel good and get stuff done. The immediate rewards of exercise can be a great motivator to keep up with your routine.
Walking is often considered the best exercise for heart health. The experts suggest getting about 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic activity per week. It doesn’t have to be all at once; you can split it up. Incorporating exercise and movement into your day can be beneficial in many ways.
Be Mentally Active
In addition to being physically active to help improve brain health, you need to be mentally active, too. Being mentally active means using and utilizing your brain so you can stay sharp and focused, improve your reasoning skills and critical thinking, and improve overall brain power.
There are multiple ways you can boost brain health and stay mentally active, but the important takeaway is to challenge your brain so it can forge new pathways and neural pathways, which are essential for your brain and can contribute to lessening the effects or chance of developing brain conditions or other problems in the future.
Things you can do to stay mentally active include:
- Learning something new, like a language or miss-call instinct.
- Studying.
- Playing games like Sudoku or a crossword puzzle.
Reading is beneficial, too, as you can learn a lot from digesting the written word, as can activities like DIY, where you need to focus on learning new skills to get the desired results, volunteering, and more. If it means you need to digest new information or you need to really think about what you’re doing, you’re being mentally active, and this is only a good thing.
Be Social
You’ve likely heard the phrase that loneliness is a silent killer, and this is especially true for senior communities. If you want to ward off a decline in mental health or brain function, you need to connect with people around you and ensure you stay social. It can be face-to-face chats, over phone calls or virtually, but being able to converse with others, be involved in group activities or chats, and generally socialize can be highly beneficial.
Socializing is good for brain health because the act of engaging with others keeps your brain agile and focused as you converse with others, follow conversations, or help tackle issues or problems. This is great for improved cognitive functions. Not only this, but the more engaged you are with others, the better your mental health is likely to be, so it’s a win-win, really.
Stay Organised
Do you feel like you’re losing your mind when things are in disarray in your home or your life? People perform better with organization, even if it only seems organized to you. Making habits, having order, and being in control can be extremely beneficial to your mental health and allow you to improve your cognitive abilities on a daily basis. Using a calendar, wiring lists, tracking activities in your journal, having a cleaning schedule, making a place for everything, and having a routine can allow you to get rid of any confusion in your mind and put it through its paces to stay on top of everything in your life.
Sleep
The impact of sleep on your body cannot be underestimated. Sleep is essential, a magic elixir that can boost your brain and body if done correctly. Many people these days aren’t getting the right amount of sleep for their needs or lifestyle, which can be detrimental in many ways, including brain capacity.
Poor sleeping patterns have been linked to memory loss, and if this is something you are actively trying to avoid, then you need to address your sleeping habits. Prolonged sleep deprivation leads to a loss of a protein that protects neurons in the brain. Over time, not only will you feel awful, but you’ll be at an increased risk of Alzheimer’s and other neurological diseases. On top of this, you will feel awful, have a lack of energy, and potentially struggle with your mental health.
So, if you’re serious about protecting your brain health and warding off common brain issues, then you need to make sure you’re getting 7-9 hours of sleep each night, improve your sleeping habits and sleep hygiene, and ensure your brain and body can do what they need to do each night for improved health and wellness.
These five tips and suggestions are excellent things you can implement in your daily lifestyle to boost your brain function and power and even your physical health, which in turn impacts your brain health. The more you can do to keep your brain actively working each day, the more you can retain your cognitive functions and be firing on cylinders for as long as possible.
Tammy Litke is a Dallas blogger, blogging since 2008. She loves to watch movies, play video games, spend time in the kitchen, and travel. Between recipes and reviews you’ll find many helpful and some just plain funny posts on her blog. Welcome, pull up a chair and stay for a while!