Have you ever walked into a room and forgotten why? Do your keys mysteriously disappear, or do you have difficulty recalling what you did last week? If so, you’re not alone. As we age, our memory can begin to decline. But the good news is, we don’t have to accept memory loss as an inevitable by-product of aging. A few simple steps can help keep our memories sharp. The even better news is they’ll help keep our bodies healthy as well.
- Food for thought: What you eat and drink impacts both your physical and your mental health. A HEALTHbeat article published by Harvard Medical School stresses the importance of healthy fats (unsaturated fats like vegetable oils and fatty fish) in combination with whole grain foods and plenty of fruits and vegetables. Not only is this type of diet, often referred to as the Mediterranean diet, better for your heart, it can also reduce the risk of age-related memory decline. In fact, a study cited indicated not only did those who followed this type of diet have less risk of developing Alzheimer’s disease, but a similar study showed it could slow the progression of mild cognitive impairment as well.
- Watch your alcohol intake: It’s not only what you eat that impacts your memory and overall health. Another Harvard Medical School article stresses the importance of consuming alcohol moderately, if at all. Not only does excessive alcohol consumption increase the risk for dementia but can lead to a chronic memory disorder called Korsakoff syndrome. So, enjoy the occasional glass of wine with dinner, but be sure to avoid excess to keep your brain in tip-top shape.
- Up in smoke: Many of the health impacts of smoking are widely known, but did you know it can also impact your memory? Harvard Medical School reports that smokers experience more age-related memory loss than non-smokers. Though no cigarette consumption can be considered safe, the more you smoke, the greater the impact on your memory. Those in mid-life who smoke two packs of cigarettes per day double their risk of developing dementia later in life. It’s not too late to do something about it, though. Studies have shown that those who have stopped smoking by mid-life have no greater risk of dementia than those who have never smoked. And no matter your age, quitting will have a positive impact on your health.
- Keep moving, throughout the day: Exercise, like healthy eating, is a positive habit that can improve both your physical and mental well-being. Moderate to strenuous exercise is likely to have the greatest impact, though a new study by the Baker Heart and Diabetes Institute in Australia found that when you exercise may be equally important. Their study showed that exercising in the morning and then adding brief light-intensity walking breaks throughout the day can improve short-term memory. The physical benefits of exercise include a reduced risk of high blood pressure, diabetes, and stroke – all health concerns that can have a detrimental effect on memory.
- Prioritize sleep: A good night’s sleep is crucial for overall health, and improved memory is no exception. Anyone who has had a few sleepless nights in a row knows it can make you more forgetful, not to mention irritable. Insomnia is a common reason for sleep difficulty and can make it challenging to either fall asleep, stay asleep, or both. While it can be tempting to rely on sleep aids, they can actually have a negative effect on your memory. Instead, try to reduce stress, remove distractions from your bedroom, and consider incorporating mindfulness into your bedtime routine.
“Being mindful is a state of being,” says clinical social worker, therapist and owner of Be the Change Counselling Services, Nikki Hemsted-Leete. “When you’re mindful, you’re not future-focused, or marinating in the past, you’re aware of where your feet and hands are – in the present moment. Focusing on now can alleviate the overthinking that can take place at night and increase the chances of a good night’s sleep.”
Memory loss, especially progressive memory loss, does not have to be an inevitable part of aging. No matter when you incorporate these tips into your daily routine, you’re sure to see a positive impact in many areas of your life.
Writer’s Bio
DL Dux is a freelance writer and communications coordinator at a small post-secondary institution in southeastern BC. She enjoys reading, taking on home renovations with her husband, and being active. She has a keen interest in healthy living at any age.
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