The way you live, what
you eat and drink, and how you treat your body affect your memory as well as
your physical health and wellbeing. Here are five things you can do every day
to keep mind and body sharp.
Manage your stress. The constant drumbeat of daily stresses
such as deadline pressures or petty arguments can certainly distract you and
affect your ability to focus and recall. But the bigger problem is an ongoing
sense of extreme anxiety—that can lead to memory impairment. If you don’t have
a strategy in place for managing your stress, protecting your memory is one
reason to get one. Deep breathing, meditation, yoga, and a “mindful” approach
to living can all help.
Get a good night’s
sleep. People who don’t sleep
well at night tend to be more forgetful than people who sleep soundly. A good
night’s sleep is essential for consolidating memories. The most common reason
for poor sleep is insomnia—difficulty falling asleep or staying asleep.
Unfortunately, many medicines used to treat insomnia can also impair memory and
general brain function. That’s why it’s best to try improving your sleep habits
first and turn to medication only if those steps don’t help. If you do need
sleep aids, use the lowest dose for the shortest time needed to get your sleep
back on track.
If you smoke, quit. Easier said than done, certainly, but if
you need additional motivation, know that smokers have a greater degree of
age-related memory loss and other memory problems than nonsmokers. People who
smoke more than two packs of cigarettes a day at midlife have more than double
the risk of developing dementia in old age compared with nonsmokers. However, those
who stop smoking by midlife and those who smoke less than half a pack a day
have a similar a risk of dementia as people who have never smoked.
If you drink alcohol,
do so moderately. Drinking too
much alcohol increases the risk for memory loss and dementia. People with
alcoholism have difficulty performing short-term memory tasks, such as
memorizing lists. Another type of memory loss associated with alcohol use is
called Korsakoff’s syndrome. In this condition, long-term vitamin B1 deficiency
combined with the toxic effects of alcohol on the brain can trigger sudden and
dramatic amnesia. In some cases this memory loss is permanent, but if caught
early, can be reversed to some degree.
Protect your brain
from injury. Head trauma is a
major cause of memory loss and increases the risk of developing dementia.
Always use the appropriate gear during high-speed activities and contact
sports. Wear seat belts when riding in motor vehicles. Car accidents are by far
the most common cause of brain injury, and wearing seat belts greatly reduces
the chances of severe head injury. Wear a helmet when bicycling, riding on a
motorcycle, in-line skating, and skiing.
For more on diagnosing memory problems and boosting your memory, buy Improving Memory: Understanding age-related memory loss, a Special Health Report from Harvard Medical School.
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