One common worry as women is age is this – how do I keep my wits about me? While cognition can change as a result of hormones (including perimenopause and beyond), there are a number of healthy habits that may help slow age-related memory loss.
Research shows that behavioral patterns can affect memory. Take comfort knowing there are still things in your control that can help maintain – and possibly even improve – memory in adulthood.
Learn a new skill.
While routines are comfortable, they don’t challenge the mind the way new experiences do. Learning engages pathways in the brain that are important to keep activated for total brain health. New experiences call on the brain to notice details, follow instructions, and practice memorization and recall in a fun way that doesn’t feel like work or exercise.
What’s something you always wanted to do? Pick up an instrument, get into crafting, take a guided outdoor excursion, learn a new language, etc.
For important tasks, stick to a ritual.
While new experiences keep the mind active, there’s also a time and place for rituals and routines. Especially as we age, forgetting important tasks (like medications or turning off the stove) can cause an incredible amount of anxiety. For peace of mind, stick to rituals for important activities.
Checklists can help. For example, before leaving the house be sure to do tasks in the same order – turn off the TV, draw the curtains, check for essentials (phone, wallet, keys), and lock the door.
Take sleep seriously.
Bedtime routines are also important! Healthy sleep habits can significantly improve the body’s ability to clean the brain and recharge, helping with physical and mental functioning, including memory.
Adults should aim for 7-9 hours of mostly consistent sleep every night. Staying on a sleep schedule and prepping the bedroom adequately can help increase your chances of getting higher quality sleep.
Redesign your diet with foods that support brain health.
Have you heard of brain-friendly foods? Much like heart health, brain health is dependent on antioxidants, resveratrol, flavonoids, lycopene, polyphenols, vitamin B, omega-3 fatty acids and other nutrients – all of which play a role in slowing memory loss. From decreasing inflammation and improving blood circulation to protecting cells from oxidative damage, a healthy diet depends on variety.
Which foods improve memory? These stand out: blueberries, concord grapes, beets, leafy greens, salmon, walnuts, sesame seeds and saffron.
Don’t fall into a sedentary lifestyle.
Physical activity is also intricately linked to memory and cognitive functioning. Why? Increased brain flow to the brain.
Aim for a total of two hours of moderate to intense aerobic activity per week, divided into multiple sessions. That could look like a 20-minute walk every day, or a combination of biking, jogging, pickleball, and other exercise staggered throughout the week.
Continue to socialize!
For introverts, this can be a challenge. But it’s important, because isolation can speed up mental decline. Keep sharp by engaging in conversation with old friends. Even better – make new friends! Socializing with new people challenges you to respond to unpredictable comments and topics of conversation, keeping your brain on its toes.
Find free meetup groups at the library. Consider living with a roommate. Or simply get to know your neighbors better so there’s always someone close by to chat with. Living in a remote area? Commit to a catch-up call with a different friend each night of the week.
