How to Improve Your Memory as you Age

How to Improve Your Memory as you Age

Whatever your age is, improving your memory is always achievable. In fact, not only would it help you get a better grasp of reality, it will also help you develop an even stronger resistance to severe neurological conditions and related disorders. For us to get the gist of improving memory, we have to engage in brain-boosting activities that stimulate our brains to perform in moderate to higher levels. Check out Help Guide's Four Key Elements of a good brain-boosting activity for some helpful tips. What we have to understand is that improving our memory does not necessarily focus on the mind, alone. It also involves other physical and neural features to further stimulate retention and memory. Therefore exercise, a balanced diet, meditation, and others will aid you along that path towards an even sharper memory. These Memory Work-outs will provide you with activities that encompass all physical aspects starting from mindfulness, to a balanced diet:  

1. Meditation

It is always important to be fully aware of your thoughts. And it might go against everything you hear, but talking to yourself and conducting self-evaluations can help you be in better control of everything you experience and remember. According to occupational therapist Dr. Julia Harper, "If we're talking to ourselves negatively, research suggests that we'll more likely guide ourselves to a negative outcome. However, when self-talk is neutral as in a statement like 'What do I need to door positive, such as 'I can get this done,' then the outcome is much more effective." Therefore, we need to develop reflective skills to the point that we view ourselves as those with good intentions. By continuously doing these self-sessions, we become more sensitive towards how others feel, and empathizing with others can be a good sign that we are in control of our own self, and even other people's emotions.   My Living Choice Senior Couple Sleeping in Bed  

2. Sleep

For our brains to function at optimum capacity, of course, it is going to need an ample amount of time resting. According to Help Guide, 95% of most adults need 7.5 hours to 9 hours of sleep for them to avoid sleep deprivation. Otherwise, critical thinking, creativity, decision-making skills, and memory itself would be compromised. Research says that getting enough sleep starts with conditioning to put ourselves to sleep first. It also provides us with tips on how to sleep better. The best thing we have to achieve while sleeping is the ability for us to dream. This can only be triggered by Rapid Eye Movement or REM sleep. According to the National Institute of Neurological Disorders and Stroke, regular REM sleep means we get to dream more. And dreams are a good indicator of a sound and well-functioning memory.  

3. The Memory Diet

The Memory Diet includes food groups that aid better retention and improve memory. Here are some reminders for you to build your Memory Diet:

  • Take Omega 3 supplements.
  • If you don't care much for seafood, try exploring the non-fish options for Omega 3.
  • Reduce your caloric intake as well as saturated fats.
  • Remember to eat more fruits and veggies.
  • Try to drink green tea every day.
  • Drinking wine in moderation can be a good idea. Grape juice is a better option for seniors.

According to Healthline, these are the best types of memory food to include in your diet:

  1. Fish and Fish oil supplements
  2. Anti-inflammatory foods like berries, broccoli, avocado, green tea, and others.
  3. Curcumin and Turmeric
  4. Cocoa

Healthline also suggests to cut-down consumption on alcoholic beverages, refined carbohydrates, and added sugar.  

4. Physical Work-outs

Exercise plays a significant role in a healthy mind. Not only does it improve our physique, but it also helps in handling stress, which is very important if you want to take care of your memory, as well as to improve it. Having that refreshing feeling of being tired after a workout is exactly what we need for our brains to be stimulated even further. The good thing about exercise is that you don't have to go wildly into it. Just take a few programs and routines you are most comfortable with, and only do a realistic duration to make sure you don't get too overworked. Taking it easy is the key.  

5. Involving Yourself With a Community

If you watched Clint Eastwood's Gran Torino, you would notice how even a grouchy, elderly man can have improvements in his personality just by exposing himself to a community. That is precisely what we all should do! It's important for us to continuously engage in a diverse community because they will serve as your support group, just like how teenagers hang out with their peers. All of us need people whom we share a similar wavelength with, and by doing so, we get to share a variety of emotions that makes us feel not young but human. Perhaps the best way to engage in a community is to be courageous enough to take a gamble, whether the set of friends you get will immediately vibe with you, or not. Nevertheless, the odder the situation is, the more you get to handle and approach people based on their very different personalities. This enables you to go beyond remembering names and end up recognizing people based on your experiences with them. That perhaps would be the most meaningful memory for you - a memory that comes with the heart. In conclusion, the best way to take care of as well as improve your memory is to simply let yourself enjoy life as it is and to learn how to address problems both on a personal and an interpersonal level. And eventually, this Memory Work-out would not appear as a mere program or routine. Eventually, these Memory Work-outs will become your whole life as you enjoy every second of it.

  • Senior Health,
  • August 29, 2020
  • By Admin