Getting older can bring a lot of good things like wisdom, perspective, and a lifetime of experiences. But it can also bring some concerns.
At the top of this list for many seniors are cognitive decline and memory loss.
You forget someone’s name, can’t find your keys, or lose track of a conversation. And you worry this is the beginning of something more serious.
But there’s good news. While your brain naturally slows down a little with age, there are many ways to protect your brain health and keep your memory sharp.
Here are seven strategies you can follow to combat cognitive decline and memory loss.
#1. Stay Physically Active
Want to keep your brain sharp? Stay active!
Regular exercise is one of the best things you can do for your brain. It boosts your brain’s blood flow and oxygen supply, which supports memory and concentration.
All it takes is 30 minutes a day, five days a week. This includes moderate, fun activities like walking, swimming, or even gardening.
(If you’re in the West Houston area, watch my social media for my next Zumba class…and bring your family!)
Physical activity keeps your brain sharp but also lowers stress and improves sleep, both of which are linked to brain health.
#2. Exercise Your Brain, Too!
Like your body, your brain needs regular exercise to help prevent cognitive decline.
Puzzles, crosswords, reading, learning a new skill…even those games on your smart phone…help strengthen neural pathways.
And you don’t have to stick with traditional brain games. You can:
- Learn a new language
- Play a musical instrument (or sing)
- Try a recipe you’ve never cooked before
Group activities like volunteering, joining a book club, or taking a class are also great ways to give your brain a workout…plus they combine mental and social engagement.
#3. Eat a Brain-Healthy Diet
You are what you eat…and so is your brain. The food you eat directly affects memory and focus.
Brain-healthy foods (scientists call them nootropics) include:
- Fruits and vegetables
- Whole grains
- Lean proteins (fish, poultry, beans)
- Healthy fats (olive oil, nuts, avocados)
Omega-3 fatty acids, found in salmon, walnuts, and flaxseed, are especially protective against memory loss.
Limit processed foods, sugar, and saturated fats which cause inflammation in your brain.
#4. Get Quality Sleep
During sleep, your brain repairs itself and organizes and stores memories. Without enough rest, it’s harder to focus, recall information, or learn new things.
Most older adults need 7–8 hours of quality sleep each night. Unfortunately, many seniors struggle with insomnia, frequent waking, or sleep apnea which can interfere with healthy sleep.
Simple changes can help, such as:
- Turn off the TV or computer and put away your phone before bed
- Keep the temperature in your bedroom cool
- Create a calm bedtime routine
If these don’t help, see your doctor about a sleep study.
#5. Lower Your Stress
Chronic stress releases hormones like cortisol that damage memory and thinking. That’s why stress management is key for seniors who want to improve brain health.
Try meditation, deep breathing, tai chi, or gentle yoga. Even 10 minutes a day can help you de-stress.
Seniors who stay socially connected also tend to experience less stress. Staying socially connected also helps lower stress and keeps the mind engaged.
#6. Stay Socially Engaged
Speaking of staying socially connected…strong social connections protect you against cognitive decline.
On the other hand, loneliness can increase your risk for cognitive issues.
Join a club, volunteer, go to church, or schedule regular visits with friends and family. Even casual conversations help keep your mind active and engaged.
#7. See Your Doctor
High blood pressure, diabetes, and high cholesterol can damage the blood vessels in your brain and the rest of your body. Vision and hearing problems can force your brain to work harder to process and store information.
All of these can have a big effect on memory and mental sharpness if not caught early.
Regular checkups and routine screenings can identify medical issues before they become major problems.
Keep Your Memories Fresh and Your Mind Sharp
At Goodell Health Solutions, we mean it when we say “we put the care in Medicare”. Your health…physical and mental…is important to us.
Feel free to contact us if you have any questions about how your Medicare coverage relates to memory issues and other cognitive problems.
We’re always here to help. Call us at (832) 773-7981 or use the contact form on our website and we’ll get back to you as soon as possible.
Scott Goodell
Goodell Health Solutions