Memory Loss Prevention – 7 Simple Strategies You Can Use

It’s never too late to start a memory loss prevention program.

It’s true!  You can actually get better at remembering things, no matter what your age. Even people in their seventies and eighties can benefit from the following 7 simple strategies to improve the memory loss that comes naturally with aging.

And the sooner you start, the longer you’ll keep your mental faculties healthy and vigorous.

First, though, what is memory? It’s the process of acquiring, storing and later retrieving information and knowledge. Whether it’s as simple as remembering your ABCs or a friend’s phone number — or as complicated as filling out your tax form, memory is involved in nearly every activity in daily living.

You work hard to maintain your body in good health and fitness. Why shouldn’t you keep your mind healthy and fit as well?

But how do you maintain your brain and memory? The brain is living tissue. You can’t simply add another memory chip like you can with your home computer. 

Instead, you can protect your brain by following these 7 simple strategies for memory loss prevention, offered by Dharma Singh Khalsa, M.D., President and Medical Director of the non-profit Alzheimer's Research and Prevention Foundation.

1.  Take charge of your blood pressure. Medical studies have shown that high blood pressure in mid-life leads to poor brain function in later years. Have your physician check your blood pressure, especially if you’re in your middle years of life. If it’s too high, correcting it now will make for a healthier mind later on.

2.  Have your cholesterol checked. High cholesterol may contribute to the formation of amyloid plaques, a factor in Alzheimer's disease. Lowering your cholesterol has been shown to also lower your risk of developing Alzheimer's.

3.  Eat a healthy diet. Studies have shown that a diet rich in fruits and vegetables is beneficial in counteracting the natural wear and tear on the body as we age, especially the skin, heart, joints and brain. Eating a diet that includes a variety of fruits and vegetables and is low in fat and cholesterol will lead to better memory and cognitive abilities, as well as reduce the damage aging causes to your brain, heart, skin and joints.

Also, many physicians specializing in treating Alzheimer's patients recommend supplements of vitamin E and other antioxidants, as well as vitamin B12 and folate (folic acid).

4.  Keep moving. Regular physical activity improves your cardio function and blood circulation, as well as your mood. Additional benefits include lowering your blood pressure and helping you lose weight. Start walking, ride a bicycle, join a dance club or get a treadmill. As long as you’re moving, the blood is circulating and nourishing your brain as well as your body.

5.  Use your head. That old adage “use it or lose it” is good advice. Keep your brain active, as well as your body. There are a variety of ways to stimulate brain activity. Try doing the daily crossword puzzle. Join the Sudoku craze.  Learn a new language or musical instrument. Become a member of a book club or a knitting group. Try keeping track of your purchases in your head the next time you go grocery shopping and guessing what the total will be. In short, keep learning!

6.  Become a social butterfly. Research into Alzheimer's disease has uncovered the amazing fact that people who participate in interesting and fun leisure and social activities maintain their mental capabilities better into their later years of life than do people who have a habit of staying home alone and sitting in front of the television set.

You can become more social by joining a dance class, doing volunteer work, attending concerts or visiting your local museum. Play board games with your children or grandchildren or read to them. If you play a musical instrument, team up with others who play instruments and form a musical group.

7.  Reduce stress. Let’s face it — modern living is stressful. A certain amount of stress is beneficial, but too much or chronic stress can cause depression, affecting both your physical and mental well-being.

Meditation is an excellent way to lower your stress level and calm anxiety. Yoga, too, improves inner peace. Practice patience with family members and co-workers. Plan your weekly schedule to avoid stressful conflicts — and be sure to include time for relaxation. Perform random acts of kindness, like buying a friend some flowers or a gift for your spouse. Keep a positive attitude. And smile! Smiling is a great stress-buster.

Researchers have discovered that engaging in mental activities lowers the risk of dementia. It also dramatically reduces the likelihood of developing memory problems. Memory loss prevention is possible. By using the above 7 simple strategies, you can improve your memory and keep it young well into the last decades of your life. Remember, it’s never too late to start.