Many people assume that memory loss and declining cognitive function are simply a part of the aging process. However, the reality is much more nuanced. Mental changes are natural with age; as your body undergoes the physical changes of the aging process, and you learn new things and go through different life experiences, your brain is bound to work differently through time. But that doesn’t necessarily mean that your brain health is destined to suffer. In this post, we’ll look at some strategies to protect your brain health and boost your memory.
How to Preserve Your Brain Health
It’s never too early or too late in life to focus on your brain health. Even if you are struggling with mental health issues, experiencing lapses in your memory or focus, or feeling like you aren’t as sharp as you used to be, you can preserve and even improve your brain health with the following strategies.
- Get Plenty of Physical Exercise – You probably know that exercise is good for your heart, your muscles, and your waistline. Research has shown that physical exercise is also good for your brain. When you move your body, you improve your blood circulation and reduce blood pressure, so more oxygen-rich blood is delivered to your brain. Additionally, exercise can improve brain plasticity by triggering the development of new nerve cells and the synapses, or connections between the nerves and brain cells.
- Exercise Your Mind, Too – A daily walk, gym session, or bike ride can do wonders for your brain health, but you can also exercise your mind with mental stimulation exercises. You may find mental stimulation through a variety of activities including puzzles, math problems, or even reading a challenging book. However, exercising the mind doesn’t have to be limited to quiet contemplation. Taking part in activities that combine a high mental effort with manual dexterity like drawing, sewing, and cooking complex recipes can also exercise your brain.
- Stay Social – Social interaction is integral for your mental health. When you don’t get enough time with others, you may be at a higher risk for depression, anxiety, and dementia. Don’t mistake social media for genuine social interaction. Meeting with friends and family in person is important for reaping the full benefits of social engagement. If you live far from loved ones, utilize video calls rather than simply texting or talking on the phone. Being able to see other people’s faces and communicate through non-verbal cues is helpful for maintaining your mental health.
- Eat More Brain Food – Many of the ways to improve your brain health overlap with steps for improving your overall health. That’s because your body is a complex system of interconnected parts. If one part of the body is not functioning well, other areas may suffer. Therefore, one of the best things you can do for your brain health is nourish your body with the right foods. Studies have shown that following a Mediterranean diet is particularly beneficial for brain health and can even reduce the risk of Alzheimer’s disease. This type of diet emphasizes fish and plant-based protein sources, fresh fruits and vegetables, and whole grains. These foods are rich in omega-3 fatty acids (good fats), which are commonly referred to as brain food.
- Protect Your Noggin – If you ride a bike, play contact sports, or work in a high-risk environment, using the right head protection is a must. Even seemingly minor head injuries can cause long-term cognitive impairment, so it is essential to wear a helmet or other form of protection to reduce the risk of head injuries.
How to Boost Your Memory
Improving your brain health can help you experience greater clarity and focus, but you may take some additional steps to boost your memory. Memory is malleable, but it is possible to train your brain to better retain and recall information in the short- and long-term.
- Avoid Cramming – Cramming is a common last-minute effort among students to retain important information before a big exam or presentation. Some adults never ditch this habit and find themselves struggling at high-pressure moments in their professional lives. Studying information over several sessions allows for more effective retention. You’re better off dedicating a few minutes a day to study sessions rather than spending a full hour trying to cram everything into one marathon session.
- Eliminate Distractions – When you are trying to remember information, give yourself a quiet, distraction free environment to work in. Paying close attention will help you move memories from short-term memory into long-term memory, so you can recall vital information over time.
- Use Visualization – Visual associations can better cement memories into your mind because your brain has specific pathways for storing visual memories. Therefore, getting into the habit of taking mental snapshots can help you improve your recall. For example, if you often forget where you placed your wallet and keys, take note of visual cues surrounding those objects, so you are more likely to remember where they are.
- Train Your Brain – Improving your memory isn’t something that happens overnight. It takes practice and plenty of repetition. Using mnemonic devices, visual tools like charts and note cards, and vanishing cues can help you build your memory. Vanishing cues is a particularly helpful technique that lets you fill in the gaps in your memory by piecing together details you do remember. For example, if you can’t remember someone’s name, write down the letters you can remember first—your recall is more likely to kick in and fill in the rest.
Memory can be tricky, and some of our memories may not be positive or beneficial to our mental health. If you are struggling to let go of negative experiences or you are finding that your mental health is declining as you get older, Integrated Behavioral Health can help you get on the path to wellness with psychiatric care for adults and seniors. Connect with us on our website to request an appointment at one of our eight Alabama mental health clinics.