Ten Steps to Keeping a Good Memory

Most of us have a fairly good idea of what it takes to keep our bodies in good shape. We watch our diet, try to control our weight, get regular check-ups, and exercise. As I approach my 47^th birthday, I can see where all of these efforts are paying off – I’m told that I don’t look a day over 45! But are there things that we should be doing to help maintain our memory and maximize our ability to remember? Well, as it turns out, there are things that can help us do exactly that. According to a Harvard Health Letter “Preserving and Boosting Your Memory,” here are 10 things that will help us all fine tune our memory abilities.

• Exercise your mind. Several studies have shown that keeping your mind challenged increases the capacity of your memory and may delay or prevent the onset of Alzheimer’s disease. So, pick up that musical instrument you’ve always wanted to play, get together with friends to play challenging board games or card games, learn that foreign language you’ve always to learn, read a good book, pick up a new hobby, or start a new career.


• Exercise your body and lower your blood pressure. Studies show that just 6 hours of leisurely walking per week, or 1½ hours of brisk walking per week, will increase cerebral blood flow, improve mental abilities such as memory, and protect against dementia, heart disease, and stroke. Engaging in strength training and stretching has additional benefits as well.


• Eat, drink, and be healthy. The guidelines are simple: eat diets high in whole grains, plant fats, fruits, vegetables, and nuts to lower weight and reduce the risk of cerebral artery disease. Drink sufficient water, reduce alcohol intake, and eliminate smoking.


• Develop reminders and cues. Normal aging results in difficulty freely recalling information. To help compensate, write things down, keep objects in designated locations, set up cues to remind you about certain tasks and activities, and use repetition to help remember important things like appointments and names.


• Take your time. As we age, our thinking speed declines, and it may take longer to retrieve information. Try to slow down and allow more time to devote your full attention to what you are trying to remember. If this doesn’t work, go on to think about something entirely different, and you will be surprised how often the information that you were trying to remember will come to you.


• Learn to relax. Too much anxiety and muscle tension markedly impairs learning and memory abilities. Calming your body and mind will allow your memory to work at its full potential.


• Maintain a positive attitude. Positive thinking creates positive emotional states, which markedly influences how our memory works. Interestingly, optimists live longer and maintain higher mental abilities, including memory, into old age.


• Get regular check-ups. Work with your doctor to identify any health factors that can affect your memory, including fatigue, stress, medication side effects, vitamin deficiencies, depression, poor vision and hearing, and numerous illnesses.


• Keep stress under control. Chronic high stress can result in the shrinkage of the part of the brain responsible for learning new information, and result in significant memory problems.


• Keep a rational perspective. Remember that EVERYONE forgets things sometimes, and that some forgetting is NORMAL. “Senior moments” are a part of the privilege of growing older.

Following these guidelines will help us to maximize our memory abilities well into our old age. However, if you have concerns about your memory abilities, consult your doctor for a thorough physical examination and a review of your medications. If the cause of your memory problem is not found, seek a referral to a neurologist for a thorough neurological evaluation. This will likely include taking some pictures of your brain (a CT scan or MRI) and a referral for a neuropsychological evaluation to get a detailed analysis of your memory functioning and other cognitive abilities. There are many causes of memory problems, and many options available for addressing them. If you or a loved one is experiencing memory problems that appear to be beyond “normal” forgetting, talk to your doctor today.