Here are 5 excerpts from a Harvard book called “Improving Memory: Understanding Age-Related Memory Loss” that you can practice every day to help keep your memory in shape.
Forgetting from time to time is a natural thing to do, but it becomes disturbing if one starts to forget most things from time to time. Memory is a skill that everyone wants to maintain until old age, but that requires care for the brain.
A 2015 study by researchers at Harvard University shows that our ability to hold attention improves with age, peaking around age 43.
But as we age, especially after 60, we begin to notice that we tend to forget small things and it starts to increase over time.
This book, published by Harvard Medical School Publications, shows you how to keep your memory in shape.
Are you sleeping at night? According to the Harvard book, people who do not sleep well at night tend to have more memory problems than people who sleep well.
Many people suffer from insomnia, meaning they have difficulty falling asleep or staying asleep. Sleep-inducing drugs are not good in the long run as these drugs can impair memory and overall brain function.
Therefore, it is important to first improve your sleep routine and then if your doctor deems a medication necessary, ask for the lowest dose for the shortest time.
Lini duhanin: Smoking damages every organ of your body; the effects are likely to be seen sooner or later. According to the U.S. National Institutes of Health, nicotine from cigarettes is just as addictive as heroin and changes your brain just like heroin use. Getting away is hard, but it’s worth it. At first, you may feel anxious, nervous, and have a strong craving for nicotine. But once you understand what smoking is doing to your brain and your memory, you may want to quit smoking wholeheartedly. People who smoke more than two packs of cigarettes a day in middle age have more than twice the risk of developing dementia in old age compared to non-smokers.
Reduce alcohol consumption: Excessive alcohol consumption increases the risk for memory loss and dementia. According to the U.S. National Institute on Alcohol Abuse, alcohol primarily interferes with the ability to form new long-term memories, leaving previously created long-term memories intact, and the ability to retain new active information in memory for short periods. As the amount of alcohol consumed increases, so does the size of memory impairments. To maintain the power of keeping your memory sharp, it is important not to overdo it with alcohol consumption.
Manage your stress well: We live in an age when stress accumulation occurs in different ways. One can feel stressed due to problems related to career, relationships, economy, health, etc. Daily stress certainly distracts you and affects your ability to concentrate and remember. But the biggest problem is a persistent feeling of extreme anxiety that can lead to memory impairment. Therefore, it is important to find ways to relax, to divert your mind to joyful things. Learn some relaxation techniques like yoga, meditation, etc.
Protect your brain from damage: There is a reason that nature has put the very important CPU (brain) inside a strong wrapper (skull). Head trauma is a major cause of memory loss and increases the risk of developing dementia. You need to take utmost care to protect the brain. Always use the right equipment during high-speed activities and sports. Do not underestimate the importance of seat belts in cars or the use of helmets when riding bicycles, motorcycles or during equestrian sports activities.
Responsibility: The advice and suggestions mentioned in this article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting any fitness program or making any changes to your diet.