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Preventing Memory Loss
To reduce the impact of age-related
memory loss, it is important to stay healthy and fit. A well balanced
diet which is low in fat and contains ample source of Vitamin B12 and
folate will help to protect the nervous system. Drinking plenty of
water will ward off dehydration, which can cause confusion and memory
problems. Getting plenty of rest (8 hours per night), not smoking or
using other tobacco products, engaging in regular aerobic and
anaerobic exercise, and practicing stress reduction strategies will
also beneficially affect memory.
Playing stimulating games, such as
Scrabble, learning new things and reading different types of material
will provide the brain with mental stimulation. Alcohol consumption
should be strictly limited and illegal drugs should not be used.
Research has shown that people
who regularly get together with family or friends are less likely to
lose mental function. Socializing also helps you stay connected with
your community.
The following 5 strategies have been
proven beneficial in preventing memory loss:
Exercise: Physical fitness
and mental fitness go hand in hand. Those who are aerobically fit
have good lung function and good lung function appears to correlate
to mental acuity. Exercise also reduces the risk for diabetes, high
cholesterol, high blood pressure and stroke. All of these conditions
can lead to memory loss. In addition, exercise increases the level
of neurotrophins, substances that nourish brain cells and help
protect them against damage from stroke and other injuries.
Don’t smoke: It is
unknown whether smoking directly impairs memory or is merely
associated with memory loss because it causes illnesses that
contribute to memory loss, such as stroke and hypertension. Smoking
also damages the lungs and constricts the blood vessels to the
brain, depriving it of oxygen and possibly harming neurons.
Maintain a Healthy Diet: A
memory nourishing diet is rich in fruits and vegetables as well as
healthy fats from fish, nuts and whole grains. Saturated and trans
fats should be avoided to keep arteries clear and cholesterol levels
healthy. Healthy nuts are also beneficial for keeping your brain
healthy.
Keep Learning: A person who
is an active, life-long learner will be less prone to memory loss.
Reading regularly, keeping up with current affairs, learning a new
hobby, and playing challenging games all exercise the mind and,
therefore, help ward off memory loss.
Get Sufficient Sleep: For
maximum mental health it is vital that you get 6-8 hours of sleep
each night. It is also important to establish and maintain a
consistent sleep schedule and routine. In addition, avoid doing
vigorous exercise in the evening.
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