Giving memory a boost

MEMORY LOSS IS usually considered a side effect of aging—but it doesn’t have to be.

Keep the following memory boosters in mind, so you won’t forget to remember.

• Be social. Engaging and stimulating interactions with others lowers the risk of dementia, so join a club, schedule a regular get-together with close friends and really talk with your family regularly.

• Improve your diet. People who lack enough vitamin B12 and folate have a greater risk of developing dementia. Fortify your body against this destructive disease by eating spinach, romaine lettuce, lentils, black beans, broccoli and/or beets. Studies show that if you stick to a Mediterranean diet rich in vegetables and fish, you’ll have the lowest risk of developing Alzheimer’s and mild cognitive impairment. Green tea, too, can protect memory.

• Focus on self-care before you need crisis care. Learn your family history, take care of your body and be proactive with doctor visits in order to detect and treat potential problems early on.

• Don’t retire—yet. Find a job you love, and stick with it. Working exercises your mental capacity more than retired life and thus helps to keep your memory intact. If you’re tired of your same old job, learn something new; this stimulates the brain.

• Hit snooze. From getting eight hours of solid zzzz’s, including quality REM sleep, to taking a six- to 90-minute nap, sleep helps your brain sort, consolidate and store memories.

• Avoid toxins. What you put into your body affects what it is capable of accomplishing, including the brain functions that preserve your memory. Alcohol is especially toxic in terms of memory.

-- Health and wellness expert Eric Plasker, D.C., is the author of The 100 Year Lifestyle (Adams Media, 2007), The Costco Connection, October 2010

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Similarly, tips from Robin Palama


As we age, we tend to have more “senior moments,” however, we can all help prevent memory loss, or at least slow it down, by incorporating these simple tasks in our everyday lives:

No. 1: Exercise 30 minutes a day, five times a week. Studies have shown brisk walking for 30 minutes a day or taking part in physically active hobbies such as gardening help lower the risk for Alzheimer’s disease.

No. 2: Eat healthy. Eat a variety of fresh fruits and vegetables.

No. 3: Get a good night’s sleep. Aim for six to eight hours of good quality sleep a night.

No. 4: Socialize. Healthy socialization with loved ones helps you ward off depression and stress.

No. 5: Stay mentally active and keep learning – this is what we do with our patients. We have them participate in “thinking” activities and encourage them to continue when they go home.

Remember … use it or lose it!