Can’t find your keys? Keep forgetting things from your groceries list? Can’t remember the name of the favorite gym attendant? You are not alone! Everyone forgets things occasionally but memory loss is not something to take lightly. But there are things we can all do to help those that have memory loss and make life a little easier and less overwhelming. Here are 10 ways to help with memory loss:
- Adapt the environment: One of the simplest ways to help individuals with their memory problems is to adapt to their environment so they rely on memory less. Some examples are putting essential information on a noticeboard, deciding on a special place to keep important objects like keys, wallets, or spectacles and always putting them back in the same place. Studies in this area have promising outcomes showing that those suffering from dementia benefit from being in a familiar environment.
- Follow a set routine: Having a daily routine means that people with memory problems can get used to what to expect, which helps to reduce the demands on their memory. Changes in routines can be confusing and should happen only if necessary. One way to establish a routine is to make a note of regular activities in a diary or on a calendar. This study determined that individuals with dementia have repeatedly identified the ability to perform Activities of Daily Life (ADL) as an important factor in maintaining Quality of Life (QoL).
- Use External memory aid: External memory aids are important for people with memory problems as they limit the work of their memory capacity. There are multiple different types of aid, some being smartphones, diaries, calendar applications, datebooks, notebooks, lists, and alarm clocks.
- Daily physical activity: Doing physical activity increases the blood flow to the whole body including the brain. Increased blood flow to the brain helps to keep memory sharp. A study on this theory illustrated how exercise, specifically aerobic exercise, may attenuate cognitive impairment and reduce dementia risk.
- Socialize regularly: Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends, and others especially if you live alone. It also helps to keep the brain sharp by using it every day to interact with each other. A study done on elderly Americans suggests that social integration delays memory loss.
- Sleep: With our busy schedules, many individuals are not getting enough sleep. It is known that sleep plays an important role in consolidating your memories, so you can recall them later. The CDC recommends adults 18-60 years need 7 or more hours of sleep. Research done on one sleep’s role in memory determines that the active system consolidation process assumed to take place during sleep leads to a transformation and a qualitative reorganization of the memory representation.
- Stay Mentally Active: Mental stimulation helps to keep your brain active or in shape. There are many different brain games like puzzles and bridges or even taking formal education in a classroom setting administered by a trained professional. According to the Alzheimer’s association, engaging in these activities help to protect your brain from developing dementia.
- Eat a Healthy diet: Just like a healthy diet is important for your body, it is also important for your brain health. According to the NIH, the Mediterranean diet is a great one to follow and includes emphasis on fruits, vegetables, whole grains, legumes, fish, and other seafood, unsaturated fats (such as olive oil), and low amounts of red meat, eggs, and sweets. This diet helps to lower high blood pressure which is a risk for Alzheimer’s. A study on this diet determined that the data support further investigation of dietary interventions for protection against brain aging and Alzheimer’s.
- Lower blood pressure: High blood pressure is known to damage small blood vessels in the brain affecting parts of the brain responsible for thinking and memory. High blood pressure is also known to be a risk factor for Alzheimer’s. Research on this theory concluded that increased dementia risk among individuals with high blood pressure, especially very high SBP (eg, ≥180 mm Hg), has been reported.
- Eat Your Leafy Greens! Leafy greens, including kale, collard greens, and spinach have a great number of vitamins and minerals to aid with memory loss. A study done on cognitive decline determine that the consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.
