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As you age, its normal to expect some changes in memory and processing. fortunately, there are some things you can do to help maintain memory and reduce the risk of developing dementia. Here are some tips that help protect your memory.
Get enough sleep
Getting adequate sleep is important for better memory performance. Sleep activates changes in the brain that consolidate memories, it strengthens connections between brain cells and transfer memories from short-term to long-term memory. Most adults need seven to nine hours of sleep a day.
Follow a healthy diet
A healthy and balanced diet that includes leafy greens, vegetables, fruit, whole grains, and healthy fats can help prevent or delay the risk of cognitive decline. Also, it is important to drink plenty of water and avoid the consumption of heavily processed foods.
Exercise
Exercise increases blood flow and oxygen levels to the whole body including the brain, it also decreases stress, and can help getting a good sleep.
Play thinking games
Memory and cognitive skills become stronger with use and practicing. Simulating brain games can help older adults keep their memory sharp, for example crossword puzzle, Sudoku, or chess.
Learn something new
Learning a new skill challenge the brain, it can improve cognitive function and memory.
Stay social
Maintaining social activities support brain health, it helps fight off depression and stress which can contribute to memory loss.
Manage your stress
Learning techniques to relief stress and relax is important to improve memory, it also helps reducing the risk of depression and anxiety. Listening to music, mediation, or mindfulness exercises improve mood and brain function.
