Regular readers know that I have had several members of my family, or both sides, suffer from dementia in general or Alzheimer’s in particular. So, being a guy in his late 70’s I am particularly sensitive to any kind of cognitive kinks that I may be experiencing. I don’t know if it is my imagination or there are simply more people coming on board the cognitive improvement movement. Herewith, Harvard Healthbeat on tips for strengthening your memory.
Your daily habits and lifestyle — what you eat and drink, whether you exercise, how stressed you are, and more — affect your mental health every bit as much as your physical health. A growing body of research indicates that regular exercise and a healthful diet can help protect your memory from aging-related decline. (my emphasis)
Physical fitness and mental fitness go together. People who exercise regularly tend to stay mentally sharp into their 70s, 80s, and beyond. Although the precise “dose” of exercise isn’t known, research suggests that the exercise should be moderate to vigorous and regular. Examples of moderate exercise include brisk walking, stationary bicycling, water aerobics, and competitive table tennis. Vigorous activities include jogging, high-impact aerobic dancing, square dancing, and tennis.
Exercise helps memory in several ways. It reduces the risk of developing several potentially memory-robbing conditions like high blood pressure, diabetes, and stroke. Exercise is good for the lungs, and people who have good lung function send more oxygen to their brains. There is some evidence that exercise helps build new connections between brain cells and improves communication between them. Finally, exercise has been linked to increased production of neurotrophins, substances that nourish brain cells and help protect them against damage from stroke and other injuries.
Here are some ways to build physical activity into your daily routine:
Walk instead of driving when possible.
Set aside time each day for exercise. For extra motivation, ask your spouse or a friend to join you.
Use the stairs instead of the elevator.