Try these simple ways to boost your memory and keep your mind sharp.
Can't remember where you put your phone? Forgot what you needed at the store? Can't recall the name of someone you just met? It happens to everyone. We all forget things sometimes. But that doesn't mean you should ignore memory problems.
There's no sure way to prevent memory loss or dementia, but certain habits can help. Here are seven simple ways to keep your memory sharp. Plus, learn when you should see a doctor about memory loss.
1. Stay physically active
Exercise increases blood flow throughout your body, including your brain. This helps keep your memory working well.
Health experts suggest at least 150 minutes of moderate exercise each week, like brisk walking. Or you can do 75 minutes of harder exercise, like jogging. Try to spread this activity throughout the week. Don't have time for a full workout? Take a few 10-minute walks during the day.
2. Keep your mind active
Mental activities keep your brain healthy, just like exercise keeps your body healthy. These activities may help prevent memory loss. Try crossword puzzles. Read books. Play games. Learn a musical instrument. Start a new hobby. Volunteer at a school or community organization.
3. Connect with people
Spending time with others helps prevent depression and stress, which can both lead to memory problems. Make time to see family, friends, and other people. This is especially important if you live by yourself.
4. Get organized
Clutter and messy notes make it easier to forget things. Write down your tasks, appointments, and plans in a notebook, calendar, or phone app. Say each item out loud as you write it to help remember it better. Keep your lists current and cross off what you've done. Store important items like your wallet, keys, and glasses in the same spot at home so you can always find them.
Don't try to do too many things at the same time. Focus on what you're trying to remember. This makes it easier to recall later. Try linking new information to a song or phrase you already know.
5. Get enough sleep
Poor sleep is linked to memory problems. So is restless sleep that keeps getting interrupted. Make sleep a priority. Adults need 7 to 9 hours of sleep each night. If snoring disrupts your sleep, talk to your doctor. Snoring can be a sign of sleep apnea or other sleep problems.
6. Eat healthy foods
A healthy diet helps your brain. Eat plenty of fruits, vegetables, and whole grains. Choose lean proteins like fish, beans, and chicken without the skin. Watch what you drink too. Drinking too much alcohol can cause confusion and memory loss.
7. Take care of health conditions
Follow your doctor's advice for managing conditions like high blood pressure, diabetes, depression, hearing loss, and obesity. Taking better care of yourself helps your memory stay stronger. Review your medications with your doctor regularly. Some medicines can affect your memory.
When to see a doctor
Talk to your doctor if you're concerned about memory loss. You should definitely get help if memory problems make daily tasks harder, if your memory keeps getting worse, or if family or friends are worried about your memory.
Your doctor will likely do a physical exam and test your memory and thinking skills. You may need other tests too. Treatment depends on what's causing the memory loss.
Ready to support your memory even more? Try this simple 10-second brain trick that can help strengthen your memory. It only takes a moment each day.
Click here to learn the 10-second memory trick and start remembering better today.
Always consult your healthcare provider before making significant dietary changes or stopping any prescribed medications. This information is for educational purposes and doesn't replace professional medical advice.