Ways You Can Improve Your Memory As You Age

Ways and techniques to improve your memory as you age and enter your senior citizen years can be very helpful.

Ways: Exercise

Physical exercise has a direct impact on brain health.  Exercise reduces the risk of cognitive decline with age and protects the brain against degeneration.

The results of a 2017 study suggest that aerobic exercise can improve memory function in people with early Alzheimer’s disease.

 

Aerobic exercise increases a person’s heart rate and can include any of these activities:

  • brisk walking
  • running
  • hiking
  • swimming
  • dancing

 

Ways: Brain Training

In a similar way to muscles, the brain needs regular use to stay healthy. Mental workouts are just as essential to gray matter as other factors, and challenging the mind can help it grow and expand, which may improve memory.

A large trial from the journal PLoS One found that people who did just 15 minutes of brain training activities at least 5 days a week had improvements in brain function.

The participants’ working memory, short term memory, and problem solving skills all significantly improved when researchers compared them to a control group doing crossword puzzles.

The researchers used brain training activities from the website Lumosity. The challenges work on a person’s ability to recall details and quickly memorize patterns.

 

 

Get Enough Sleep

Sleep is vital for overall brain health. Disrupting the body’s natural sleep cycle can lead to cognitive impairments, as this interrupts the processes the brain uses to create memories.

Getting a full night’s rest, typically about 7–9 hours a night for an adult, helps the brain create and store long term memories.

 

Reduce Your Sugar Intake

Sugary foods can taste delicious and feel rewarding at first, but they may play a role in memory loss. Research from 2017 in animal models noted that a diet high in sugary drinks has a link to Alzheimer’s disease.

 

The researchers also found that drinking too many sugary drinks, including fruit juice, may have a connection a lower total brain volume, which is an early sign of Alzheimer’s disease.

 

Avoiding extra sugar may help combat this risk. While naturally sweet foods, such as fruits, are a good addition to a healthful diet, people can avoid drinks sweetened with sugar and foods with added, processed sugars.

 

Ways: Avoid High Calorie Diets

Along with cutting out sources of excess sugar, reducing overall caloric intake can also also help protect the brain.

Researchers note that high calorie diets can impair memory and lead to obesity. The effects on memory may be due to inflammation in particular parts of the brain.

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