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Memory loss: 7 tips to improve your memory
No. 5: Eat a healthy diet
A heart-healthy diet is as good for your brain as it is for your heart. Focus on fruits, vegetables and whole grains. Choose low-fat protein sources, such as lean meat, skinless poultry and fish. What you drink counts, too. Not enough water or too much alcohol can lead to confusion and memory loss.
No. 6: Include physical activity in your daily routine
Physical activity increases blood flow to your whole body, including your brain — which may help keep your memory sharp. Aim for at least 30 minutes of aerobic activity a day. If you don't have time for a full workout, squeeze in a few 10-minute walks throughout the day.
No. 7: Manage chronic conditions
Follow your doctor's treatment recommendations for any chronic conditions, such as thyroid problems, high blood pressure and depression. The better you take care of yourself, the better your memory is likely to be.
When to seek help for memory loss
If you're worried about memory loss — especially if memory loss affects your ability to complete your usual daily activities — consult your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Sometimes other tests are needed as well. Treatment will depend on what's contributing to the memory loss.
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- Understanding memory loss. National Institute on Aging. http://www.nia.nih.gov/NR/rdonlyres/F35FE176-B3E6-4FD5-8FA0-C37E53EBCD89/0/understandingmemoryloss.pdf. Accessed Jan. 29, 2009.
- 2008 physical activity guidelines for Americans. Washington, D.C.: U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Jan. 29, 2009.
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- Witte AV, et al. Caloric restriction improves memory in elderly humans. Proceedings of the National Academy of Sciences. 2009;106:1255.
- Angevaren M, et al. Physical activity and enhanced fitness to improve cognitive function in older people without known cognitive impairment. Cochrane Database of Systematic Reviews. 2008:CD005381.
- Dick BD, et al. Disruption of attention and working memory traces in individuals with chronic pain. Anesthesia and Analgesia. 2007;104:1223.
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- Forgetfulness: It's not always what you think. National Institute on Aging. http://www.niapublications.org/agepages/forgetfulness.asp. Accessed Feb. 16, 2009.
