Can't find your car keys? Forgot your grocery list? Can't remember the name of the personal trainer you liked at the gym? you are not alone. Everyone forgets things from time to time. However, memory loss cannot be taken lightly.
Although there are no guarantees when it comes to preventing memory loss or dementia, some activities may help. Consider seven simple ways to sharpen your memory — and know when to seek help for memory loss.
1. Include physical activity in your daily routine
Physical activity increases blood flow to the entire body, including the brain. This may help keep your memory strong.
For most healthy adults, the US Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic exercise, such as brisk walking, or 75 minutes a week of vigorous aerobic activity, such as jogging — preferably spread out throughout the week. If you don't have time for a full workout, squeeze in a few 10 minutes of walking throughout the day.
2. Stay mentally active
Just as physical activity helps keep your body in shape, mentally stimulating activities help keep your brain healthy — and may prevent memory loss. Do crossword puzzles. Play bridge. Take alternate routes when driving. Learn to play a musical instrument. Volunteer at a local school or community organization.
3. Mixing regularly
Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to meet your loved ones, friends, and others - especially if you live alone.
4. Be organized
You are more likely to forget things if your house is a mess and your notes are a mess. Jot down tasks, appointments, and other events in a special notebook, calendar, or electronic planner.
You can even repeat each entry out loud as you write it down to help cement it in your memory. Keep to-do lists up to date and uncheck items you've completed. Make a place for your wallet, keys, glasses, and other essentials.
Minimize distractions and don't do too many things at once. If you focus on the information you're trying to retain, you're more likely to remember it later. It can also be helpful to associate what you are trying to keep with a favorite song or other familiar concept.
5. Sleep well
Sleep plays an important role in helping you solidify your memories, so you can remember them in the future. Make getting enough sleep a priority. Most adults need seven to nine hours of sleep per day.
6. Eat a healthy diet
A healthy diet can be as good for your brain as it is for your heart. Eat fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, beans, and skinless poultry. What you drink also matters. Excessive alcohol intake can lead to confusion and memory loss. The same is true of drug abuse.
7. Management of chronic conditions
Follow your doctor's treatment recommendations for medical conditions, such as depression, high blood pressure, high cholesterol, diabetes, obesity, and hearing loss. The better you take care of yourself, the better your memory is likely to be. In addition, review your medications with your doctor regularly. Various medications can affect memory.
Memory Loss and Dementia Explained
Video from MedStar Health channel.
When to seek help for memory loss
If you're concerned about memory loss — especially if memory loss affects your ability to complete your usual daily activities or if you notice that your memory is getting worse — talk to your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills.
Sometimes other tests are needed as well. Treatment will depend on what's contributing to the memory loss.