\u201cWhere did I park?
\n\u201d You dashed into the mall, visited a few stores, and now, shopping bags in hand, you realize you can\u2019t remember where you left the car. \u201cI\u2019ve met that fellow several times\u2026what is his name?\u201d Names, phone numbers, even familiar words…things sometimes seem to be \u201con the tip of your tongue\u201d but escape quick recollection.
\nWhen you think about your own aging, what concerns you the most? Did you know that more people report apprehension about memory loss than about heart disease, cancer, osteoporosis or any other condition? This is certainly not an unreasonable concern. According to a recent report from the Alzheimer\u2019s Association, one out of eight people will develop dementia. But here\u2019s the good news. For most of us, the basic aspects of memory will remain pretty much the same: our vocabulary and language skills, reasoning and logic, the ability to pay attention, acquired skills like playing the guitar or cooking an omelet\u2026and that special quality that we usually refer to as \u201cwisdom.
\n\u201d As with so many aspects of aging, brain fitness varies from individual to individual. Some of this
\nis hereditary. Yes, genes are a factor. But just as you can keep your body in shape by following a wellness regimen, there are also steps you can take to make it more likely that your memory will remain sound.<\/p>\n
Here are some great things to remember:
\n1. Remember to\u2026practice good nutrition. We can choose foods that help protect our brains. The good news is, if you are one of the many adults who try to follow a \u201cheart smart\u201d diet, you are also on track for \u201cbrain smart\u201d menu choices. A study by Columbia University researchers confi rmed that a high level of
\n\u201cgood cholesterol\u201d (HDL) is associated with a lower risk of dementia. Avoid: cholesterol, saturated fats, trans fats. Choose: fish, fruits, vegetables, and healthy fats such as olive oil or canola oil. Take a multivitamin\u2014but don\u2019t take megadoses that could be toxic. Even on a day-
\nto-day basis, nourishing meals improve alertness and help us retain memories.<\/p>\n
2. Remember to\u2026stay physically active. Just as a \u201cheart smart\u201d diet helps protect the brain, heart strengthening aerobic exercise improves memory and even lowers the risk of dementia. A National Institute on Aging-
\nfunded 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, \u201cIf you are at genetic risk for Alzheimer\u2019s disease, the benefits of exercise to your brain function might be even greater than for those who do not have that genetic risk.\u201d Talk to your healthcare provider about an exercise program that is right for you.<\/p>\n
3. Remember to\u2026sleep well. You\u2019ve probably noticed that when you don\u2019t get enough good quality sleep, it is harder to concentrate the next day. And did you know that memories of the day are \u201cfiled away\u201d in the brain while we sleep? People who suffer from sleep disturbances often experience memory problems. But many sleep disorders are treatable, so speak to your healthcare provider if you are experiencing sleep problems.<\/p>\n
4. Remember to\u2026treat depression and avoid stress. Both cause chemical changes that can damage the brain. If you are feeling overly stressed, or if depression is making it hard for you to focus and concentrate, talk with your healthcare provider.<\/p>\n
5. Remember to\u2026quit smoking. Many substances found in cigarette smoke damage the brain and impair memory. A study from Kaiser Permanente demonstrated a startling 172% increased risk of dementia among heavy smokers!<\/p>\n
6. Remember to\u2026challenge your mind and memory. Mental stimulation encourages new connections between brain cells\u2026so when it comes to the memory, \u201cuse it or lose it\u201d isn\u2019t just a clich\u00e9. Seek out a variety of mentally challenging activities. Learn a new skill\u2014take up an instrument or study a foreign language. Join a club, volunteer, fi nd extra ways to increase brain-
\nprotecting social interaction. Visit a museum or work a diffi cult puzzle. Passive activities,
\nsuch as watching TV, don\u2019t offer the same benefits.<\/p>\n
7. Remember to\u2026have a memory fitness strategy. 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\u2014everything from simple sticky notes to voice recorders, personal organizers, day planners\u2026the possibilities are endless.<\/p>\n
8. Remember to\u2026bring up memory concernsat your next healthcare appointment. Share with your doctor if you have experienced problems, especially disorientation, forgetting recently learned information, or a sudden inability to complete familiar tasks. While it\u2019s tempting to be in denial about memory
\nimpairment, early diagnosis of conditions such as Alzheimer\u2019s or mini-
\nstrokes allows treatment to begin right away. And when problems stem from a reversible
\nor controllable condition, the sooner treatment begins, the better!<\/p>\n