Memory lapses can occur at any age, but for most, we start to notice some changes in our ability to remember things as we grow older.
Barring a diagnosed condition that affects brain health, like Alzheimer’s, an acquired brain injury or a psychological illness like depression or anxiety, cognitive decline is not a normal part of aging. It is true that normal age-related changes in the structure and function of the brain that slow certain cognitive processes. While many find that it is harder to retrieve information, learn new things quickly, or remember where they have left certain objects (like their eye glasses or keys), scientists have found that, given enough time, healthy older people can do as well as younger people do on complex memory or learning tests, and even improve in areas of mental ability such as vocabulary.
Preventing chronic conditions like diabetes, high blood pressure, sleep apnea, anxiety, depression, hypothyroidism, and high LDL (bad) cholesterol is also essential to good memory. Talk to your doctor about your options for preventing these conditions.
Memory changes can be frustrating, but the good news is that, thanks to decades of research, there are some simple ways to sharpen our minds and prevent cognitive decline and memory problems, starting with basic good health habits.
Exercise Daily. Not only will your physical health and mental health improve, exercising has been shown to increase mental sharpness because exercise increases the amount of oxygen to your brain, reduces stress hormones, enhances the effects of helpful brain chemicals, and stimulates new neural connections. What better excuse to break a sweat!
Eat a healthy diet. Brain and heart health are connected. Eat a diet rich in healthy fats (like olive oil and omega-3 fatty acids), antioxidants, fruits and vegetables, and whole grains. Limit alcohol to no more than one drink a day.
Quit smoking. As if you didn’t already have enough reasons to quick smoking, did you know that smoking has been linked with a risk of a decline in mental health? And mental health has a direct effect on your brain.
Get enough sleep. Have you ever experience the mental fog that comes from sleep deprivation? Sleep is essential to learning and memory; your brain stores memories while you sleep, so take a short nap after learning something new. Setting a regular schedule, avoiding screens for at least one hour before bed and cutting back on caffeine in the afternoon and evening will help improve the quality of your sleep.
Connect with others. Strong relationships provide a sense of wellbeing and can improve a person’s health. See the different ways you can connect with others here: