Healthy Aging | How To Keep Your Memory Sharp As You Age

Forgot where you left the car keys? Can’t remember your mailman’s name? Don’t worry. Even though many age-related cognitive changes are a matter of biology, you can take steps to ward them off as you get older. Practicing good health habits and exercising your mind can protect your brain—and “probably reduce the amount of mental decline, or push it back later into life,” says Cathy McEvoy, Ph.D., a professor of aging studies at the University of South Florida in Tampa..

Here’s How to Challenge Your Mind:

* GIVE YOURSELF A MENTAL WORKOUT.

A recent study at Pennsylvania State University found that participating in 10 sessions of cognitive exercises designed to boost reasoning skills, memory and mental processing speed staved-off cognitive decline in older adults over a five-year period. You also can challenge your mind at home with activities such as crossword puzzles, math games and Sudoku and by reading material that takes you out of your mental comfort zone (Old English literature, anyone?). It also helps to learn a new skill, whether it’s a foreign language, a musical instrument or a computer program.

* GET MOVING

Aerobic exercise boosts circulation—the flow of blood and oxygen—to the brain, which enhances mental performance. It also produces endorphins, which can positively affect how your mind feels and functions. And it increases metabolism, which can help you control your weight and lower your risk of developing medical conditions that could compromise brain function.

* MAINTAIN SNOOZE CONTROL

Sleep is crucial for brain function: “It helps with encoding new information, and it’s important for efficiency in retrieving information from memory,” McEvoy explains. That’s why it’s essential to carve out ample time for shut-eye and to take steps to enhance the quality of your slumber. How?

- Exercise during the day (not close to bedtime)
- Eat early enough so that dinner is digested by the time you turn in
- Avoid caffeine after lunch
- Get sun exposure around midday to keep your body’s sleep-wake clock in sync

* EAT A BRAIN-BOOSTING DIET

When it comes to warding off cognitive decline and dementia, fruits and vegetables are among the best foods for thought, because they are rich in antioxidants, nutrients that protect your brain and body from free radicals, those unstable molecules that dull the brain.

A study at the Rush Institute for Healthy Aging in Chicago found that older adults who regularly eat less than one serving of vegetables a day are far more likely to experience cognitive decline than those who eat almost three servings a day. Consuming small amounts of alcohol, particularly antioxidant-rich red wine, also can help protect against dementia and other forms of cognitive loss, McEvoy notes.

* GET AN UPPER HAND ON STRESS

“Chronic stress is not good for the brain,” Dr. Small says. “In animals, we’ve found that it increases production of cortisol [a stress hormone], which in turn shrinks the memory centers in the brain.”

To prevent these detrimental effects, practice deep breathing exercises a few times a day, Dr. Small suggests, and find some form of long-term relaxation technique—whether it’s yoga, meditation or tai chi—that works for you.

But remember: These stress-relieving techniques “have to be just as chronic as the stress itself to have real impact,” McEvoy says.

Keep your mind actively engaged every day, and you’ll stay sharp in the years ahead.

Writer: Stacey Colino
©REMEDY, Summer 2007

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