One of the annoyances about getting older is gradual memory loss. Here are some tips that can help improve memory, from neuroscientist Dr Sarah McKay.
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(1) UNDERSTAND
Your brain is not hard wired. The connections between brain neurons are "plastic" and can change. The changing strength of connections is called neuroplasticity. When you form new memories you are rewiring your brain. Neuroplasticity is a lifelong process.
(2) NOURISH
The foundation of a healthy brain is a well-nourished body. Neuroscience points towards a Mediterranean-based diet of mostly fruit, vegetables, legumes, fish, some meat, olive oil and nuts as optimum nourishment for brain health. Wine and coffee in moderation.
(3) EXERCISE
Over the age of 50, exercise is no longer optional. People who are physically active have a lower chance of developing dementia. Exercise also decreases cardio-vascular disease and inflammation. Try at least 30 minutes of heart-rate raising exercise daily.
(4) CALM
Not all stress is bad, but chronic stress and anxiety can change the wiring of a brain. People prone to stress are at risk of dementia and generally experience more rapid mental decline as they age. Plenty of stress reduction advice is available.
(5) CONNECT
Having friends and social connections helps you live longer. Social activities reduce the harmful effects of stress.
(6) SLEEP
Sleep is essential to your body's overall wellness. It improves mental and physical performance. Memories cannot become consolidated in your brain without sleep.
(7) FOCUS
Not all forgetting is bad. Your brain forgets information it doesn't need so you can focus on information you need to retain. Pay attention to what you want to remember. This transfers information to long-term storage.
(8) ORGANISE
Organise your life and help your brain to remember. Use external aids such as sticky notes, calendars, smart phone alerts. Nominate a place to leave your keys. Stop leaving your memory to chance.
(9) CHALLENGE
Adults who regularly challenge their minds have healthier brains and are less likely to develop dementia. Try activities that combine mental, social and physical components. Mental activities should be regular, reasonably complex, varied and often involve learning something new.
(10) BELIEVE
Do extraordinary things. Set challenging goals and work hard to achieve them. Don't slow down.
