Six Ideas To Train Your Brain And Avoid Memory Loss

Memory loss is not an inevitable part of the aging process, especially for certain types of memory, such as long-term memory. That is why it is important to distinguish between what is normal and what is not normal when there is memory loss and forgetfulness, in order to know when to worry about them.

Although many older people complain of forgetfulness and are frustrated at not remembering certain things, most of the time these forgetfulness are not worrisome. With aging, memory changes occur that have nothing to do with dementia or Alzheimer’s.

In fact, as we age, certain physiological changes are experienced that can cause failures in the functioning of the brain. These changes mean that more time is needed to learn or remember (encode, store or access information).

The good news is that the brain is capable of producing new neurons at any age through neurogenesis. Thus, significant memory loss is not inevitable during aging. What happens is similar to what happens with loss of muscle strength, that is, memory is lost little when it is not used or not trained.

Tips to prevent memory loss

Lifestyle, health habits and daily activities have a great impact on health in general, and brain health in particular. Regardless of age, there are many ways to improve cognitive skills and prevent memory loss.

1. Exercise regularly

Exercising promotes the development of neurons and reduces the risk of disorders associated with memory loss, such as diabetes or cardiovascular disease. But what is the relationship between exercise and neuronal development? Through regular physical exercise, cortisol (the stress hormone) is eliminated and when it is eliminated, it favors the process of neurogenesis, that is, the birth of new neurons.

Exercising makes it easier to manage stress and relieve anxiety and depression, which in turn helps maintain a healthy brain.

2. Make a social life

People who stay in touch with family and friends are less at risk of memory problems than lonely people who do not interact with others.

Social interaction helps maintain brain functions because they usually involve certain mental challenges (remembering certain dates or details of your life). In addition, as in the previous case, social life also helps prevent stress and depression.

3. Take care of the diet

Eating foods rich in antioxidants helps control “oxidation” of cells, including those of the brain. Foods high in omega 3 fats are particularly good for the brain and memory.

However, consuming too many calories can increase your risk of developing memory loss and / or cognitive decline. There is also avoiding excessive consumption of saturated fats and trans fats, which contribute to increasing cholesterol levels and, therefore, the risk of suffering from cerebrovascular diseases.

4. Manage stress

Cortisol, the stress hormone, damages the brain over time and can lead to memory problems. But stress itself can cause memory problems, so people who are stressed or anxious are more likely to experience memory lapses and have trouble learning and concentrating, regardless of age.

To do this, it is advisable to do physical exercise on a regular basis, or some type of activity such as yoga, relaxation or meditation. In this way, cortisol levels will be reduced and our brain will perform at a better level.

5. Get enough sleep

Sleep is necessary for the consolidation of memory, as well as for the process of forming and storing new memories so that they can be retrieved later.

What’s more, lack of sleep reduces the growth of new neurons in the hippocampus and causes memory, concentration, and decision-making problems. It can even lead to depression which, as we have already discussed, is another enemy of memory.

6. No smoking

Smoking increases the risk of cardiovascular disorders that can cause strokes and constrict the arteries that supply oxygen to the brain.

Some strategies to keep the brain active

In the same way that physical exercise helps keep muscles lean, flexible and strong, mental exercise helps keep them in good condition.

Some ideas to train the brain could be the following:

• Play strategy games, such as chess or card games.
•  Do crosswords, puzzles and sudoku puzzles.
• Read regularly.
• Learn new things, take courses on things of interest to each one.
• Play a musical instrument.
• Commit to a project that requires planning (tending a vegetable garden or garden, doing chores, etc.)
• Physical exercise.
• Meditation.
• Walk.

In any case, it is advisable to consult a specialist to assess and evaluate the personal situation if memory losses are observed on a recurring basis and for periods of time that seem long.