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How To Keep Your Memory Strong

Seven Ways To Sharpen Your Memory

Posted by Robin Westen on September 8, 2011 5:13 PM

Sure, we all get brain blips. We may not remember someone’s name, what we had for dinner the night before, or the book we read last week. Even though it’s nothing to worry about, it’s frustrating. The good news is this: the human brain has an astonishing ability to adapt and change—even as we age. This ability is known as neuroplasticity. With the right stimulation, your brain can form new neural pathways, alter existing connections, and adapt and react in ever-changing ways.

Here’s how to put your mind to it:

DEAL WITH DEPRESSION It takes a heavy toll on the brain. In fact, some of the symptoms of depression include difficulty concentrating, making decisions, and remembering things. Seek treatment.

GET PLENTY OF SLEEP AND EXERCISE Physical exercise increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. When it comes to sleep, your brain can’t operate at full capacity without getting enough of it. Research shows memory enhancing takes place during the deepest stages of sleep.

DRINK WINE IN MODERATION Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation (around one glass a day for women; two for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer’s disease. 

EAT WELL It’s not news that a diet based on fruits, vegetables, whole grains, and “healthy” fats will provide lots of health benefits, and you can add memory improvement to the list. A real brain booster is omega-3s. Fish is a particularly rich source of it, especially cold-water “fatty fish” such as salmon, tuna, halibut, trout, mackerel, sardines, and herring. And for brain health, it’s not just what you eat—it’s also what you don’t eat. Avoid sugar, processed foods and saturated and trans-fats.  ENJOY TIME WITH FRIENDS Countless studies show that a life that’s full of friends and fun comes with cognitive benefits. Relationships stimulate our brains. In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline.  LAUGH OUT LOUD Unlike other emotional responses, which are limited to specific areas of the brain, laughter involves multiple regions across the whole brain. Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity.  REDUCE STRESS Left unchecked it can destroy brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones. Try meditation, yoga, tai chi, or walks.      
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