Memory loss can occur at any age, but we tend to get more unsettled by this as we age because we fear it’s a sign of dementia or loss of intellectual function.
While some research does show that activities like crossword puzzles and sudoku and other “brain-training” games can slow cognitive decline, they aren’t the only ways to keep your mind sharp.
From meditation to eating the getting enough sleep, these strategies will help you keep your mind in shape.
1. Meditate daily
Photo created by drobotdean – www.freepik.comMeditation has been associated with all sorts of health benefits. Studies show that meditation helps enhance various cognitive functions, like concentration, focus, memory, and learning.
It has been proven that meditation increases gray matter in the brain. As you grow older, gray matter diminishes, which negatively affects memory and cognition.
Four days of mindfulness meditation can significantly improve working memory and executive functioning of the brain,
2. Chew gum
Science says chewing gum can give your concentration and memory a boost. Researchers theorize that it could be because it increases blood flow to the brain.
Make sure to reach for a sugar-free variety, to avoid time at the dentist’s office.
3. Drink Alcohol Moderately
Drinking moderately during adulthood, preserves your memory later in life and significantly reduces your risk of dementia or Alzheimer’s.
It seems that what you drink isn’t as important as how much you drink.
Researchers at the University of Exeter in the U.K. found people who had an alcoholic drink after studying a word-learning task had better recall than those who skipped the drink.
4. Avoid multitasking
You may think you’re productive by doing more than one thing at a time, but you could be overloading your working memory. That’s especially true if you’re more than 60 years old.
According to a study published by the Proceedings of the National Academy of Sciences, if you want to keep your memory sharp, focus on one task at a time, and avoid distractions.
5. Get Enough Sleep
Sleep plays an essential role in memory consolidation, a process in which short-term memories are strengthened and transformed into long-lasting memories.
During sleep, your brain consolidates memories, cleans toxins and metabolic debris, repairs and reorganizes itself, and grows new brain cells.
Health specialists advise adults get between seven and nine hours of sleep each night for optimal health.
6. Socialize
Humans are social creatures. Research shows that a reliable support system is vital to our emotional and brain health. Social interaction helps ward off depression and stress, both of which can contribute to memory loss.
A study from 2007 discovered that people with very active social lives had the slowest memory decline. As little as ten minutes of talking with a friend can result in measurable memory improvement.
7. Keep learning
Photo created by master1305 – www.freepik.comThe Harvard Health Blog recommends including challenges for your brain regularly if you want your memory to stay sharp. There are many activities to choose from: read, play chess, join a book group, write your life story, take a class, pursue music or art.
Make sure to find something that takes you out of your comfort zone and demands your full attention.It doesn’t matter the challenge is pursuing a new hobby, learning a new skill, or a Master’s thesis.
If your brain is learning something, it’s staying sharp.
8. Address underlying health conditions
Make sure you don’t have a health condition that is causing the problem. Diabetes and sleep apnea are among the health problems that can lead to memory loss if left untreated.
Talk to your doctor if you notice that you’re making many more mistakes than usual or have trouble completing simple daily tasks, like cooking or cleaning.