7 Steps to a Sharper Memory

We all forget a name or misplace the car keys from time to time. But as we grow older, these “senior moments” seem to grow distressingly more common. The good news is that such occasional lapses in memory are normal. Even better, recent research has found that we may be able to fight forgetfulness by engaging in activities that stimulate the growth of new connections and keep our brains young.

1. Use it or lose it. A major study found that, as a group, seniors who engaged in mentally stimulating hobbies like reading books or playing board games lowered their risk of developing Alzheimer’s. The more frequent the stimulation, the greater the benefits.
2. Exercise. Dancing also specifically helped seniors lower their risk of Alzheimer’s, the study found. Heart-healthy aerobic activities, whether laps in the pool or a trot around the block, improve oxygen-rich blood flow throughout the body, including the brain. Regular exercise may also boost levels of natural brain chemicals that stimulate memory. “Work with your doctor to reduce high blood pressure and high cholesterol,” advises Joe Verghese, MD, of Albert Einstein College of Medicine, both critical factors for cardiovascular health. What’s good for the heart is good for the brain.
3. Eat smart. A balanced diet full of fruits and vegetables, rich in antioxidants like vitamins C and E, may protect brain cells from damage, studies suggest. Although there’s no compelling evidence that particular nutrients can boost memory or make you smarter, foods rich in omega-3 fats, such as wild salmon, sardines, walnuts, and flaxseed, may be particularly good for promoting the flow of oxygen-rich blood to the brain.
4. Focus. Too much multitasking—talking on the cell phone while flipping radio stations and navigating the road, for instance—can leave us “brain tired” and hamper memory, says neurologist Richard Restak, MD, of George Washington University, author of The New Brain: How the Modern Age Is Rewiring Your Mind. Enjoy individual pleasures like listening to music or reading a good book to help keep the brain focused and alert.
5. Challenge your brain. “For strong biceps, you exercise. Do the same thing in the mental sphere,” advises Restak. Memorizing team stats, for example, is an easy and enjoyable way for any baseball fan to keep the brain’s gears oiled. Even everyday routines, like driving to work, can be an opportunity to boost brainpower. Create a detailed mental picture of your route beforehand, then see how many landmarks you’ve correctly recalled during your morning commute.
6. Vary your routine. Even better, take a different route to work. Travel in general provides tremendous stimulation for the brain. Ditch the interstate and take circuitous back routes that force you to pay attention.
7. Maintain emotional fitness. Constant worry can trigger hormones that damage brain cells and leave you feeling tired and distracted. Frequent interactions with family, friends or even a pet are key to defusing stress and achieving a sense of well-being, experts say.