5 Ways Older Adults Can Improve Memory

We all seem to struggle with memory at times trying to remember our to do list, grocery list or even what we were planning to do over the weekend. 

Some of those difficulties seem to advance as we age, but there are a few things we can do to help.  These 5 tips should assist you in staying sharp and boost your memory:

Get plenty of sleep - the experts believe getting sleep is vital if you want to be mentally sharp.  If you are struggling to fall asleep at night

  • Establish a nightly routine where you go to bed and wake up at the same time
  • Stay away from your electronic devices prior to going to sleep
  • Stay away from caffeine in the afternoon
  • Don't over eat at dinner
  • Limit alcohol
  • Avoid nicotine
  • Count your blessing instead of sheep

Exercise daily - whether it is a trip to the gym, or just a walk around the block, studies show exercise is good for your brain.  In addition to keeping the mind sharp, exercise is proven to reduce stress and anxiety.  These are a few silent challenges that contribute to cognitive decline.  In addition to keeping the mind sharp, cardio exercise and strength training prevents diabetes, obesity, high blood pressure, stroke, and reduces falls our vulnerable older Americans, may experience.

Social Connections and Activity - one of the best things you can do is find friends and have healthy conversations.  If you don't have any friends, take time to make a few. You can build friendships at a local senior center, church or by volunteering for an organization.  If you live alone, getting around people and friends can go a long way in preventing stress and depression, which leads to a better quality of life. 

Also, consider playing bridge, chess, scrabble, crossword puzzles or painting, these types of activities are known to stimulate the brain and possibly delay dementia. 

Some of the benefits of social connections are:

  • Improved self esteem
  • Fewer heath problems
  • Sense of purposes
  • Better brain function



Eat right - according to Harvard Health, there is no magic pill to help with cognitive decline nor is there a single brain food to ensure a sharp mind.  However, the nutritionists maintain it is important to follow a healthy diet pattern that includes plenty of fruits, vegetables, legumes, fish and whole grains.  The research shows the best brain foods are those that protect your heart and blood vessels.  Some of those are:

  • Green leafy vegetables. Kale, spinach, broccoli and collards
  • Fatty fish. Cod, salmon and tuna fish are loaded with omega-3 acids and, healthy saturated fats.
  • A 2012 study reported that researchers found women who consumed two or more servings of strawberries and blueberries weekly delayed memory decline by up to 2 ½ years
  • Tea and coffee.According to Johns Hopkins investigators, those who consumed higher caffeine levels in the morning scored better on mental function tests
  • Are high in omega-3 which lowers blood pressure that is good for the heart and brain

Get Organized - having a clutter-free living space is one of the best things we can do to have a clear mind. When your home is in disarray and disorganized, it is much easier to forget things. By removing clutter and limiting distractions, our minds can perform at a higher level.  To assist our minds to stay focused and on track, we can create a special notebook and write down our to-do list.  What really seems to help is putting your wallet, purse and keys in the same spot everyday. 

There are many things that we can do to help our brains get and edge, but these 5 should help us make significant strides.  Our brains need us to do our part.







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