This article will not interest those who believe the common myth that memory loss is a part of the aging process. Many people live with a preconceived belief that aging deteriorates the learning and remembering ability of the brain and there is nothing that can be done about it. However, the fact is far from this myth.
Memory lapses can occur at any age, though aging speeds it up if necessary action is not taken in time. “The fact is, significant memory loss in older people isn’t a normal part of aging—but is due to organic disorders, brain injury, or neurological illness, with Alzheimer’s being among the most feared,” a Harvard article explains.
Memory and brain health: What can be controlled and what is beyond control?
Brain health is governed by several factors including genetic factors, environmental factors and lifestyle factors. These factors play together to keep the cognitive health of the brain intact and when any one of these is disturbed it interferes with the perception and knowledge retaining ability of the brain as a result of which the individual forgets doing simple tasks like driving, paying bills, taking medicine and cooking.
While genetic factors can not be controlled, other factors have been proved to have a positive impact on brain health.
Here are a few science backed ways to improve memory even as you age:
Stay mentally active
Just like muscles need exercise, your brain needs regular stimulation. Engage in activities that challenge your thinking, such as puzzles, reading, learning a new language, or playing a musical instrument. Lifelong learning helps create new neural connections, keeping your brain agile.
Eat foods that can nourish your brain
A nutritious diet plays a crucial role in cognitive health. The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil, has been linked to better brain function. Foods high in antioxidants, omega-3 fatty acids, and vitamins B, D, and E support memory and reduce the risk of cognitive decline.
Do not skip exercise
Physical activity increases blood flow to the brain and stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth. Activities like walking, yoga, strength training, and even dancing can improve cognitive function and lower the risk of dementia.
Get good quality of sleep
Poor sleep negatively impacts memory and cognitive function. Aim for 7-9 hours of quality sleep per night. Establish a bedtime routine, avoid screens before bed, and create a sleep-friendly environment to support brain health and memory consolidation.
Manage stress effectively
Chronic stress and anxiety can shrink the hippocampus, the brain region responsible for memory. Practice stress-reducing techniques such as meditation, deep breathing, journaling, or engaging in hobbies to protect cognitive function.
Stay socially connected
Interacting with others keeps your brain engaged and reduces the risk of mental decline. Join social groups, participate in community activities, and maintain close relationships with family and friends to keep your mind sharp.
Keep learning
Continuous learning stimulates brain activity and prevents memory loss. Take up new skills, enroll in courses, read extensively, or try brain-training games to challenge your cognitive abilities.
Protect your brain
Head injuries can lead to long-term memory issues. Always wear seat belts, use helmets when needed, and take precautions to prevent falls at home by keeping floors clear of obstacles.
Monitor your health
Conditions like high blood pressure, diabetes, and high cholesterol can impact cognitive health. Regular health check-ups, a balanced diet, and proper medication management can help protect brain function.
Reduce alcohol and avoid smoking
Excessive alcohol consumption and smoking can accelerate cognitive decline. Limiting alcohol intake and quitting smoking can significantly reduce the risk of memory loss and dementia.
