Memory loss: 7 tips to improve your memory
Try these bare ways to improve your memory .By Mayo Clinic Staff
Ca n’t find your car keys ? Forget your grocery list ? Ca n’t remember the name of the personal trainer you liked at the gymnasium ? You ‘re not alone. Everyone forget things occasionally. hush, memory personnel casualty is nothing to take lightly.
Although there are no guarantees when it comes to preventing memory loss or dementia, certain activities might help. Consider seven dim-witted ways to sharpen your memory — and know when to seek help for memory loss .
1. Include physical activity in your daily routine
forcible action increases rake menstruate to your whole body, including your genius. This might help keep your memory sharply .
For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a workweek of tone down aerobic activity, such as bracing walk, or 75 minutes a week of vigorous aerobic natural process, such as jogging — preferably spread throughout the week. If you do n’t have meter for a full exercise, thrust in a few 10-minute walks throughout the day .
2. Stay mentally active
just deoxyadenosine monophosphate physical activeness helps keep your body in determine, mentally stimulating activities help keep your brain in condition — and might keep memory loss at bay. Do crossword puzzle puzzles. Play bridge. Take surrogate routes when driving. Learn to play a musical legal document. Volunteer at a local school or community administration .
3. Socialize regularly
Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with sleep together ones, friends and others — specially if you live alone .
4. Get organized
You ‘re more likely to forget things if your home is cluttered and your notes are in disorder. Jot polish tasks, appointments and other events in a special notebook, calendar or electronic planner .
You might even repeat each entry out loudly as you jot it down to help cement it in your memory. Keep disturbance lists stream and check off items you ‘ve completed. Set aside a position for your wallet, keys, glasses and other essentials .
Limit distractions and do n’t do besides many things at once. If you focus on the information that you ‘re trying to retain, you ‘re more probably to recall it late. It might besides help to connect what you ‘re trying to retain to a favored birdcall or another familiar concept .
5. Sleep well
Sleep plays an important function in helping you consolidate your memories, so you can recall them down the road. Make getting enough sleep a priority. Most adults need seven to nine hours of rest a day .
6. Eat a healthy diet
A healthy diet might be arsenic beneficial for your brain as it is for your affection. Eat fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, beans and skinless poultry. What you drink counts, excessively. excessively a lot alcohol can lead to confusion and memory loss. thus can drug use .
7. Manage chronic conditions
Follow your doctor ‘s treatment recommendations for checkup conditions, such as depressive disorder, high blood imperativeness, high cholesterol, diabetes, fleshiness and earshot loss. The better you take manage of yourself, the better your memory is probably to be. In summation, review your medications with your doctor regularly. assorted medications can affect memory .
When to seek help for memory loss
If you ‘re worry about memory loss — specially if memory loss affects your ability to complete your common daily activities or if you notice your memory getting worse — talk to your sophisticate. He or she will likely do a physical examination, angstrom well as check your memory and problem-solving skills .
sometimes early tests are needed adenine well. Treatment will depend on what ‘s contributing to your memory loss .
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- Understanding memory loss: What to do when you have trouble remembering. National Institute on Aging. https://www.nia.nih.gov/site-search/dW5kZXJzdGFuZGluZyBtZW1vcnkgbG9zcw%3D%3D s. Accessed Dec. 20, 2018.
- Larson EB. Risk factors for cognitive decline and dementia. https://www.uptodate.com/contents/search. Accessed Dec. 20, 2018.
- Livingston G, et al. Dementia prevention, intervention, and care. The Lancet. 2018;390:2673.
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed Dec. 20, 2018.
- Watson NF, et al. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015;11:591.
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