By Jasmine Kaloudis
Most people experience some memory decline starting at about age 50, and some as early as their 30’s.
Although aging is inevitable, losing your mental acuity is not. The brain is amazingly resilient, capable of making new connections, learning new skills and compensating for aging-a concept known as neuroplasticity. Using the following tips can have a big effect on memory as you age:
1. Feed your head. Fruits, vegetables and fish might help preserve mental agility by protecting blood vessels and promoting regeneration of nerve cells. Make half your plate fruits and vegetables- a recommendation of the Department of Agriculture. A Harvard study showed that dark green leafy vegetables and cruciferous vegetables such as broccoli and cauliflower slowed cognitive decline. Avoid saturated and trans fats such as butter, donuts, French fries and other fried foods which hasten brain aging. Moderate amounts of caffeine can improve your short-term learning and recall ability and temporarily improve your focus. My favorite is green tea.
2. Train the brain. A 2009 study from the Mayo Clinic that involved 487 healthy adults ages 65 to 93 found that doing a computer brain-training program an hour a day, five days a week, for eight weeks, was like turning the clock back 10 years and improved participants’ memory as well as their self- reported ability to perform tasks such as recalling a shopping list. Learning anything new can have the same effect. Take up a musical instrument, study a new language, learn bird identification, and let’s not forget the daily crossword puzzle.
3. Work out. Aerobic exercise improves circulation, which helps feed oxygen-rich blood to the brain.
A study of 300 older adults published in December 2010 reported that those who walked as least 72 blocks, or roughly 6 miles each week had more gray matter than those who didn’t walk as much. They also cut their risk of developing memory problems in half. Aim for at least 30 minutes per day of brisk walking, biking or similar activity to get that heart pumping.
4. Connect with others. Your brain thrives in a social environment. In a Harvard study that monitored 16,638 adults age 50 and older for 6 years, those who volunteered the most and connected with lots of family and friends were least likely to show declines on certain memory tests. A University of Michigan study found that as little as 10 minutes a day of talking to someone improved memory and cognitive flexibility as much as doing puzzles.
5. Try these tricks. Repeat aloud, or to yourself, directions, names or meeting times. Restating information can help reinforce it. Group lists into categories; mentally divide your grocery list into dairy, produce, and so forth. Use mnemonics: for instance, when introduced to ‘Joe’, picture him holding a cup of coffee; or ‘Tom’, picture him with an oversized thumb (ala, Tom Thumb); etc.