Almost everyone walked into a room and immediately forgot why, misplaced the object they only bought or couldn’t find an important ingredient while grocery shopping. This is fine.
But if the thought of forgetting more important and important things makes you stressed, you’re not alone.
“Memory is a great value. It’s something that affects us all,” says Dr. Gary Small, professor and chair of the department of psychiatry at Hackensack Meridian School of Medicine.
Small, who specializes in geriatric psychiatry, says he got into it because he was fascinated by the fact that many cognitive problems progress gradually, which led him to focus on prevention.
“The big aha moment was that for the average person, genetics have less of an impact on the aging of our brains than non-genetic factors, meaning that much of what happens to our minds as we age is under our control, for some degrees,” Small says. Luck.
For this reason, working on memory skills is important at any age. However, he says it is easier to protect a healthy brain than to try to repair a damaged one. But he notes that “it’s never too early or too late to start protecting your brain.”
While performing everyday tasks keeps your brain busy, Small suggests some specific ways to train your brain to get the most out of your neural investment.
1. Play games and puzzles
Small suggests playing games or puzzles that “exercise rather than strain” your brain.
“You want to find a puzzle or game that is challenging, challenging and fun, but not too difficult,” he says.
“If it’s too hard, it will be stressful and you’ll give up. If it’s too easy, it will just be a chore and won’t activate your neural circuits.”
Be sure to choose activities that you enjoy. If you like word puzzles like Scrabble or crosswords, stick with them. Concentration or matching games are also good for memory because they help improve short-term memory and problem-solving skills, Small says.
Another memory improvement suggestion that might come as a surprise? Video games. Racing games with informative road signs and distractions improve multitasking skills, hand-eye coordination, concentration and peripheral vision, Small said.
“Playing this game for a couple of weeks can help a 70-year-old as well as a 20-year-old multi-task,” he says.
In fact, one 2007 study found that surgeons who play video games are more experienced and make fewer mistakes on the operating table.
However, Small cautions against spending too much time playing virtual reality games.
“Much of memory is focusing and transferring information to the brain. So if you play too much, it can be very distracting, especially if playing these games just becomes a habit rather than something stimulating,” Small says about video games in general.
If balanced, games—digital or not—can have a big impact on brain stimulation and memory.
2. Be socially connected
Research shows that strong social connections are critical to a happier life. But social connections can also lead to improved brain health by stimulating attention and memory.
Small says taking a daily walk with a friend to socialize and catch up can actually be a “triple threat against Alzheimer’s.”
“You’ll get a cardiovascular workout, you’ll have empathetic conversation that’s interesting and engaging, and it’ll also give your neural circuits a good workout,” he says.
People with strong social ties less likely to experience cognitive decline than people who spend most of their time alone. So, spending time with loved ones can not only improve your mood, but it is also scientifically proven to be good for you!
3. Look, click, connect
Small says the following way to improve memory care is a method with its own easy-to-remember formula: Look, click, unite.
Look: Focus your attention. Small says the main reason people forget things is due to distractions, so try to keep a clear head and focus on the topic at hand.
Click: Create a mental snapshot of what you want to remember later by using the brain’s natural ability to remember things visually.
Unite: Associate these mental snapshots with meaning, such as a pleasant moment, an important figure, or a time in your life.
“If you do something meaningful, it will be remembered,” Small says.
One of the hardest things to remember are names and faces, so use this technique to think about a person’s character or personality trait (look) while simultaneously creating a mental picture of a physical trait they have (click) and mentally putting those things together ( Connect) can be a structured way to remember details.
4. Exercise trains the brain too
By now, everyone probably knows that an active lifestyle is good for our physical health. Exercise also improves brain health.
When you do aerobic exercise, your heart pumps oxygen and nutrients to your brain cells. The human body produces proteins that strengthen neural connections in the brain that support the sensory, motor and cognitive skills needed to regulate behavior. Plus, exercise releases endorphins, which boost your mood and further improve brain health (a happy brain can actually mean healthy).
“But you don’t have to become a triathlete to reap these benefits,” Small says. Research shows only 30 minute brisk walk may reduce the risk of Alzheimer’s disease and general cognitive decline.
Current research shows that aerobic exercise, such as walking and swimming, is excellent for reducing the risk of Alzheimer’s disease, but exercise can also be a result of things like gardening, cleaning or cooking.
5. Eat a well-balanced diet
Restrictive dieting and fasting aren’t necessary to boost brain function, but Small says it’s important to consider eating foods that make your brain happy.
He recommends a Mediterranean diet, which is good for brain health. To eat fish And nuts containing anti-inflammatory omega-3 fats protect the brain from excessive inflammation, which can accelerate brain aging.
Quantity limit processed foods Refined sugar also helps reduce the risk of diabetes, which increases the risk of developing dementia and Alzheimer’s disease.