Especially past the age of 40, daily exercise helps maintain acuity in the prefrontal cortex of the brain. In one study, elderly men who were aerobically fit were able to outperform men who were unfit in decision making tasks. [4] X Research source
Healthy fats, such as olive oil and omega-3 fatty acids, found in fish like salmon. [6] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Antioxidants, which contribute to optimal brain functioning; even dark chocolate counts![7] X Research source Plenty of fruits, veggies, and whole grains, which can help reduce your risk for a stroke. [8] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source A moderate amount of alcohol. You heard that right: for adults, a small amount of alcohol can help fight off dementia by maintaining healthy cholesterol and insulin levels in the blood. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source But be careful to keep the alcohol to a moderate amount: too much alcohol has the opposite effect, and can even lead to a loss of memory (known as a “blackout”). [10] X Research source
Our brains store daily memories while we sleep, so you need rest in order to remember even mundane details of daily life. [12] X Research source You might even consider taking a short nap after learning something new or important, to help store it in your long-term memory. [13] X Research source
When you are in the grocery store, try keeping a running total of the items in your cart. You don’t have to add the exact amount; round each price up to the nearest dollar. When you get to the check-out you’ll find out how close you were!
Go to your local library to gain more knowledge. It is a great place to relax, gather thoughts, and focus on studying. If you have any spare time, carry a book over to the park or stop in at a family restaurant. It all aids in building a sharper better mind, and improves your attitude. Take a class at a local community college. The best courses are those that are both mentally and socially demanding, such as photography or quilting. [15] X Trustworthy Source Association for Psychological Science Nonprofit organization devoted promoting trustworthy research and education in the psychological sciences Go to source You will also have the added benefit of meeting new people and forming new friendships!
Try crossword puzzles. [16] X Research source Older people who do crossword puzzles have better scores on a variety of cognitive tests than those who don’t. Although researchers aren’t sure if the puzzles cause better mental ability or if people with better mental ability just tend to do puzzles more because they can, it can’t hurt to try![17] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source Try computer games. In one study out of Harvard, a game called NeuroRacer was found to improve elderly participants’ ability to multitask, retain working memory, and maintain attention. [18] X Research source If you don’t want to play computer games, traditional games like bridge are mentally stimulating.
In practical application, this might mean using mindfulness techniques to notice the sights, smells, tastes, feelings, and sounds around you in a given situation, to help recall the event more clearly later. You can also try sucking on peppermint candy, as peppermint oil has been shown to help aid recall and alertness. [20] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Pop a mint in your mouth when you’re reading new information or learning something you want to remember later.
Sit down and start writing on a piece of paper using your off hand. It will probably start out like scrawl, but you will become more aware of your tense shoulders and gain more control with time. This exercise is also used for epileptic patients.
Try a sport like skiing or golfing, or join a choral group or amateur comedy club. Relax your expectations and don’t strive for perfection; just have fun and meet people while giving it your best shot. [22] X Research source Some skills, such as learning a foreign language or computer coding, are also great for bolstering your mental sharpness. [23] X Research source
Try serving meals at a homeless shelter, volunteering at a senior center to write letters for residents, or working with youth or children at your local faith-based organization. Having a regularly scheduled volunteer job can help you make friends and help others.
Reframing involves looking at your current situation with fresh eyes. In many ways, attitude is everything: you can reframe a negative thought or experience to make it positive. [27] X Expert Source Michelle Shahbazyan, MS, MALife Coach Expert Interview. 18 March 2020. For example, you may not be able to recall things as well as you used to, but instead of seeing that as a personal failure or an embarrassment, recognize it as a natural effect of a life well lived. [28] X Research source
Try keeping Post-it notes or a white board in the office with daily tasks and reminders. [34] X Research source Use a calendar or planner to keep track of important upcoming events and deadlines, and keep a running shopping list to take to the grocery store.
When you meet someone new and they introduce themselves, repeat their name right then, and again at the end of the conversation. You can do it casually: in the beginning of the conversation, say, “It’s so nice to meet you, John. " Repeat again at the end of your conversation, “It was great talking to you, John. " Repeat important instructions from your doctor, and if needed, write them down to ensure you remember accurately.
In one study, participants who practiced mindfulness for 20-30 minutes daily scored better on standardized memory tests than those who took a nutrition class. Mindfulness is a meditative practice that involves sitting and breathing slowly while focusing on physical sensations such as your breath moving in and out. Try to meditate twice a day for 10-20 minutes at a time. [37] X Research source www. theatlantic. com/health/archive/2013/05/study-meditation-improves-memory-attention/275564
As people age, they are more likely to remember events that did not actually occur. Having a younger person that you have known for a long time, like a grown child, can help you supplement your memory if you need to recall an event from years past. [38] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
If you do not assign a guardian, the courts will usually appoint your nearest relative, which could be a brother, sister, spouse, or child. If you have troubled relationships with anyone near you (which is very common), it makes sense to appoint your own so that this important decision is not left up to the court. Write a will indicating your final wishes for your property and end of life care. If you should lose mental functioning, your will ensures that no one makes decisions that go against what you hoped for your future and keeps you in control. [40] X Research source
Your lawyer will help you navigate the process, but will most likely recommend an Advance Directive, which includes a Living Will, Power of Attorney or Proxy (generally, but not necessarily, your guardian), and your preferences for resuscitation and intubation (such as a Do Not Resuscitate order). [42] X Research source
Symptoms of Alzheimer’s can start at any time, but before age 65 it is known as “younger onset Alzheimer’s. “[43] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source It is normal to feel anxiety, fear, or worry if you are experiencing increasing memory loss. But talking to your children or loved ones now can help you ensure that your future is secure. You can lead a productive and fulfilling life even after a diagnosis. [44] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
