The United States census estimates that by 2030, all baby boomers born 1946 to 1964 will be at least age 65. As we become older, our brain also ages and our memory may deteriorate. The concern of memory loss has many people looking for tips to improve their memory. Although currently there is no cure or medication to stop the progression of memory loss, there are certain activities you can do to hopefully slow down memory loss.
Memory loss and changes in cognition ranges from mild to severe respectively with age-related cognitive changes, mild cognitive impairment, and dementia. Cognitive changes include memory loss, language problem (aphasia), attention deficit, and visuospatial disturbances.
How Is Memory Loss Diagnosed
The evaluation of memory loss or cognitive decline begins with a history followed by a neurological examination and mental status examination. Your neurologist may order a brain MRI or CT scan to look for secondary causes like strokes, tumors, infections, or bleeding. The brain imaging can also determine the amount of brain shrinkage (atrophy). You may also undergo an electroencephalogram to exclude seizure activity. Lab tests may be ordered to check for infections, vitamin deficiencies, electrolyte disturbance, or autoimmune disorders that can affect your memory and cognition.
What Can You Do to Improve Your Memory
1. Diet
The ketogenic diet and the Mediterranean diet which consists of low carbohydrates, high vegetable and nuts, unsaturated fats, and fatty fish can slow the progression of cognitive decline. Without glucose (sugar) as a fuel source, your brain begins to use ketones for energy.
2. Physical Activity
Cardiopulmonary or aerobic exercise can improve the area of the brain (hippocampus) responsible for memory formation and reduce the risk of dementia. Exercise should consist of 5 days per week of 20-30 minutes of aerobic exercises such as brisk walking, dancing, jogging, swimming, or bicycling to increase your heart rate.
3. Mental Activity
Brain stimulating activities such as crossword puzzles, brain teasers, or number games can help build new connections in your brain and prevent dementia. Learning new hobbies or languages can also challenge the brain to form new connections.
4. Social Activity
Engaging in social activities help prevent depression which can lead to worsening cognitive problems. Senior community centers or group activities are great opportunities to socialize with other people.
5. Eliminate Alcohol
Alcohol can degenerate the tracts in the brain responsible for memory formation. It also shrinks the cerebellum, the area of the brain that helps with balance.
6. Get Good Sleep
Sleep is involved in consolidation or storage of your memory so it can later be retrieved. Poor sleep can result in poor memory, attention and concentration. You should try to get between 7-8 hours restful sleep a night.