Tips for Seniors: 7 Ways to Improve Your Memory After 65
Scientists estimate that slight memory impairment begins at age 45 and by age 80 most people will have lost about 40 percent of their memory. While part of this should feel natural, it still gets frustrating when day-to-day details get lost.
Thankfully, there are plenty of scientists and researchers working to uncover solutions for keeping peoples’ memories sharp well into their senior years. The following are just 7 great ways you can lean on science and improve your memory after 65:
- Rethink your diet. A healthy diet leads to a healthy body and a healthy mind. Harvard researchers have linked diets heavy with saturated fats, found in foods such as red meat and butter scored lowest on tests related to thinking and memory. So instead, focus on food items that frequently make the Mediterranean diet menu. This involves plenty of fruits, leafy greens, nuts and fish that are high in omega-3. These foods also contain high levels of iron, an important mineral that aids in cognitive performance. Other recommended foods include dark chocolate, eggs, coffee, grass fed beef, and fermented vegetables for improved gut health.
- Avoid multitasking. Multitasking often seems like a modern-day must, but it is not advised if you’re concerned about memory loss. Your brain learns new information and remembers old when it is allowed to focus without background interruptions.
- Improve Organization Skills. Think of physical organization skills as a key tool in improving your mental organization. For instance, if you always keep your keys on a special mudroom hook, then you’ll only ever need to remember that one hook in association with locating your keys, rather than trying to remember where they were last. Use other physical organizational tools like a day planner to keep mental to-do lists noted and organized.
- Get More Sleep. More than a century of research has conclusively determined that sleep greatly benefits memory and learning. When you are asleep, your brain consolidates memories, organizing, packing, and storing them so that they can readily be re-accessed when needed. How much sleep an individual needs varies, with the average being the oft repeated 8 hours, but with many people requiring either far less (6 hours per every 24) or far more (10 hours per every 24).
- Socialize. Newer studies indicate that an active social life may also delay memory loss among senior citizens. Thankfully, retirement opens the doors to entire new social opportunities, especially if you choose assisted living or independent living retirement communities. Here you can easily participate in social groups focused on sporting events, card games, and many other groups and activities.
- Physical Activity. Not all physical activity has to be in the form of traditional sports like tennis (although tennis is a great activity for seniors). Actually, the most beneficial and cost-effective physical activity to improve cognitive functions is aerobic actions like walking. Such movement increases blood flow throughout your body, including to your brain, and can be done in a group for even greater effects.
- Mental Activity. Never stop challenging your brain to learn new things and recall old information as this is its own type of exercise that strengthens cognitive abilities. Use brainteasers like crossword puzzles to stimulate problem-solving skills and express your creativity via woodworking, pottery, or painting to improve and refine your focus abilities.
Learn more about in-home senior care for yourself or your loved one from the dedicated staff at Pari Home Care. We are known for our flexible hourly and in-home care from everything from running errands and help around the house with daily chores to more personal care. We also offer comprehensive Alzheimer’s, dementia, Parkinson’s, and post-stroke care in Ottawa.
For more information, please call our office at (613) 266-6765 and schedule a complimentary in-home consultation or you can send us an E-mail to firstname.lastname@example.org and one of our staff will contact you.