Lifestyle changes for better memory
Published:Wednesday | February 7, 2024 | 12:07 AMKeisha Hill/Senior Gleaner Writer
IN MANY ways, our memories shape who we are. They make up our internal biographies, the stories we tell ourselves about what we have done with our lives. They tell us who we are connected to, who we have touched during our lives, and who have touched us. In short, our memories are crucial to the essence of who we are as human beings.
That means age-related memory loss can represent a loss of self. It also affects the practical side of life, like getting around the neighbourhood or remembering how to contact a loved one. It is not surprising, then, that concerns about declining thinking and memory skills rank among the top fears people have as they age.
What causes some people to lose their memory while others stay sharp? Genes play a role, but so do choices. Proven ways to protect memory include following a healthy diet, exercising regularly, not smoking, and keeping blood pressure, cholesterol, and blood sugar in check.
Living a mentally active life is important, too; just as muscles grow stronger with use, mental exercise helps keep mental skills and memory in tone.
According to Dr Cheks Emmanuel, nutrionist and wellness coach, the good news is that although with age you should expect to experience some forgetfulness, there are many things you can do to minimise memory loss, and even improve and enhance your memory as you get older.
“Among the best ways to improve memory are the same lifestyle changes that reduce the risk of heart disease and stroke. For example, quit smoking, drink alcohol in moderation or avoid drinking completely, and limit intake of sugary and processed foods,” Dr Emmanuel said.
According to Dr Emmanuel, when it comes to how to improve memory, eliminating factors is just part of the puzzle; the other piece is adding in new habits. “For example, eating foods that help memory, such as leafy green vegetables, nuts, berries, tea, coffee and oily fish, is a great way to promote your overall health while strengthening your brain,” she said.
Regular exercise boosts the growth of brain cells and the production of neurotransmitters, enhancing memory. A mix of aerobic (cardio) and strength exercises is best. If you are not getting enough sleep, you might be harming your cognition and memory – aim for seven to nine hours each night.
Meditation, stress reduction and keeping up a good network of social relationships have all been shown to stave off the effects of ageing on the brain.
“One key to keeping your mind young is to keep it busy and challenged through lifelong learning and stimulation. Travelling, learning new languages, picking up a musical instrument, taking art or cooking classes, doing puzzles, playing board games, all these things promote the growth of new brain cells and help the brain forge new pathways,” Dr Emmanuel said.
Memory enhancement can also come from properly managing your physical and mental health. Checking your hearing, vision, blood pressure and blood levels of thyroid function and cholesterol may find abnormalities which could easily be addressed and result in improved memory.
SOURCE: Harvard Health Medical School