What concerns you the most about aging?  Did you know that more people are concerned about memory loss than other conditions associated with aging like heart disease, cancer, and osteoporosis?

It is true that people experience memory changes as they age.  The speed of recollection slows down and there is a decline in the amount of detail we remember.  People are more likely to experience “absentmindedness,” especially when multitasking and not paying full attention.  Many may worry that these changes are symptoms of Alzheimer’s disease or other forms of dementia.

This is a reasonable concern as one in nine people over the age of 65 is affected by dementia according to the Alzheimer’s Association.  While not an ordinary part of aging, Alzheimer’s disease, stroke, Parkinson’s disease, and other conditions that cause cognitive impairment are more common as people age.  These conditions can have a negative – even catastrophic – impact on our memory and other areas of cognitive health.

Yet there is good news as the basic aspects of memory for most people will remain pretty much the same, including vocabulary and language skills, reasoning and logic, the ability to pay attention, acquired skills like cooking and playing the guitar, and that special quality we refer to as wisdom.

As with so many aspects of aging, brain fitness varies from person to person.  Brain health is determined in part by genetics, but there are steps you can take to make it more likely that your memory will remain sound.

The following are important tips that can help you take care of your brain:

1.Keep a Heathy Diet

Keeping a good diet can positively affect your health in so many ways.  It is common for seniors and adults to eat a heart healthy diet which is also good for your brain health.  Consuming a high amount of good cholesterol (HDL) has been associated with a lower risk of dementia.

It is best to consume a diet of fruit, vegetables, whole grains, heathy fats like olive oil, and low-fat foods like skinless poultry, fish, and beans. You should avoid foods high in saturated fats, trans fats, and bad cholesterol, such as butter, fatty cuts of meat, sausages, bacon, and cured meats like salami. You can also take multivitamins to get additional nutrition, but make sure to take a modest dose.  Eating nourishing meals each day helps improve alertness and retain memories.

2. Stay Physically Active

It is important to stay active as aerobic exercise helps improve memory and even lowers the risk of dementia.  A National Institute on Aging-funded study showed that moderate aerobic exercise can actually increase the size of the area of the brain involved in memory formation.  Indeed, according to a study by University of Wisconsin-Milwaukee researcher J. Carson Smith, “If you are at genetic risk for Alzheimer’s disease, the benefits of exercise to your brain function might be even greater than for those who do not have that genetic risk.”

It is recommended by the Department of Health and Human Services for healthy adults to get 150 minutes of moderate exercise each week, or 75 minutes of vigorous exercise.  The physical activity should be spread out throughout the week.  Seniors should talk to their healthcare providers about an exercise program that is right for them.

3. Get Good Sleep

You’ve probably noticed that when you don’t get enough quality sleep, it is harder to concentrate the next day.  Memories from the day are stored in the brain as we sleep and those who experience sleep disturbances often experience memory problems.

Adults should make it a priority to get 7 to 9 hours of quality sleep each night.  If you have a snoring issue, it could be caused by a sleep disorder like sleep apnea.  Make sure you see a sleep specialist if you believe you have a condition that is disturbing your sleep.

4. Take Care of Your Mental Health

Depression and anxiety from stress can affect people well into their senior years and cause chemical changes in the brain.  Do your best to avoid stressful situations and if you are dealing with anxiety and depression to the point that it is difficult for you to focus and concentrate, then you should talk to your health care provider.  They can put you in touch with a mental health professional.

5. Quit Smoking and Limit Alcohol Consumption

There are many substances within cigarette smoke that can damage brain cells and impair memory.  People who smoke heavily have a startling 172% increased risk of dementia according to a study from Kaiser Permanente.  Alcohol consumption can also lead to memory impairment for those who overconsume.

It is highly recommended for seniors and older adults who smoke cigarettes to quit smoking as this will benefit your overall health, including your brain health.  You should also limit your alcohol consumption to no more than one or two drinks per day.

6. Exercise Your Mind and Memory

Mental stimulation encourages new connections between brain cells.  So, when it comes to the memory, “use it or lose it” isn’t just a cliché.  Seek out a variety of mentally stimulating activities including reading, crossword puzzles, playing a musical instrument, learning a new language, socializing, playing games, or volunteering.  These mentally stimulating activities are much more beneficial for brain health than more passive activities like watching TV.

7. Engage in Memory Training

It is actually possible to increase memory sharpness through training.  Visualization, concentration, and other effective memory skill techniques improve the retention and accessing of memories.  And people of every age now use supplemental technology — everything from simple sticky notes to voice recorders, personal organizers, day planners…the possibilities are endless.

8. Socialize with Others

Keep an active social life as interacting with others is not only mentally stimulating, but also helps avoid stress and depression which can affect your brain health and memory.  Stay in touch with friends and family to arrange to spend time with them.  You can also join a club for socialization or volunteer both to help others and meet new friends.  This is especially important for older adults who live alone.

9. Stay Organized

If your home is disorganized, it will be harder to keep track of your stuff and remember where things are.  You may also have a hard time remembering appointments, events, and tasks you need to take care of if you do not have this information organized.  Keeping your home and your plans organized can help with memory as organization makes it much easier for you to remember things.

Make sure you keep important things in your home, such as your wallet, keys, glasses, and other items in the same place within your home every day.  Use notebooks, calendars, and planners to keep track of important events and write a list of tasks that need to be done like cleaning the home or grocery shopping.  Each time you finish a task, you can cross it off your list.

10. Manage Chronic Conditions

Seniors and adults dealing with health problems and chronic conditions such as diabetes, high blood pressure, depression, impaired hearing or vision, obesity, and arthritis should manage their conditions with their doctor.  Getting the care and medications needed to manage chronic conditions will help your overall health, including your brain health and memory.

11. Have Your Doctor Review Your Medications

Seniors and adults dealing with any of the conditions mentioned in the previous section likely need medications to manage their conditions.  However, some medications may have side effects that can dull the memory, including pain medications, tranquilizers, sleeping pills, and high blood pressure drugs.  Over medicating can also have a negative effect on memory.  Have your doctor review the medication you are taking, and they may be able to switch your medication or the dosage to lessen the effects on your memory.  Do not change or stop taking your medication without consulting your doctor.

12. Talk About Memory Concerns at Next Healthcare Appointment

Let your doctor know if you have experienced memory problems, especially disorientation, forgetting recently learned information, or a sudden inability to complete familiar tasks.  While it’s tempting to be in denial about memory impairment, early diagnosis of conditions such as Alzheimer’s or mini strokes allows treatment to begin right away.  When problems stem from a reversible or controllable condition, the sooner treatment begins, the better!

Memory Home Care from Assisting Hands Home Care

Why add stress to your life by worrying about your memory?  Learn about the normal memory changes associated with aging, do all you can to take care of your brain, check out memory compensation strategies…and relax, knowing you’re doing everything you can to keep your memory strong through your later years.

Following the above-mentioned tips can help you or your loved ones keep your minds and memories strong and help lower your risk of dementia.  However, if you have loved ones who may be experiencing the early symptom of dementia, we can help with our in-home memory care services in BallenIsles, Boynton Beach, Jupiter, North Palm Beach, Palm Beach, Palm Beach Gardens, Royal Palm Beach,  Singer Island, Wellington, West Palm Beach, FL, and surrounding areas.  Our caregivers at Assisting Hands Home Care are trained and experienced in providing Alzheimer’s and dementia care to cover the personal care needs of those affected and keep them safe in their homes.  We can also engage them in mentally stimulating activities like games and puzzles to keep their minds active.

You can call Assisting Hands Home Care at (561) 566-5989 for more about our Alzheimer’s and dementia care services in North and Central Palm Beach County, FL.