With the passage of time and the effects of age, it is normal to forget some names or specific things. However, it is important to have a lifestyle that helps strengthen memory.
The experts of Mayo Clinic, non-profit entity dedicated to clinical practice, education and research, point out several tips that can help improve memory. The entity clarifies that “While there are no guarantees about preventing memory loss or dementia, there are certain activities that might help you.”
1. Exercise regularly
Physical activity is important for the general well-being of the human body. It also increases blood flow to the brain, which can help keep memory active, he explains. Mayo Clinic.
Physical exercise can help prevent or combat some health conditions such as:
- cerebrovascular accident
- Metabolic syndrome.
- High blood pressure
- Type 2 diabetes
- Depression
- anxiety
- Many types of cancer
- Arthritis
- falls
It should be remembered that to exercise it is not necessary to go to a sports center or gym. The World Health Organization explains that physical activity is “any bodily movement produced by skeletal muscles, with the consequent consumption of energy. Physical activity refers to all movement, including during leisure time, to get to and from certain places, or as part of a person’s job”.
2. Sleep and rest
Sleeping is an important action for the overall health of people, especially to have energy for the course of the day that begins.
“People who are tired tend to be less productive at work. They are more likely to suffer traffic accidents. Lack of sleep also influences mood, which can affect the way one interacts with others. A lack of sleep, over time, can even increase the risk of depression”, explains the National Institutes of Health of the United States (NIH, for its acronym in English).
Mayo Clinic points out that sleep is key to consolidating memories and being able to remember them later. That is why it is important to avoid staying up late or going to bed late at night. If you have trouble falling asleep thirsty you should consult a doctor.
The experts of Medline Plus, website of the United States National Library of Medicine, provides some tips to sleep well:
- Go to bed and wake up at the same time every day. Reading before bed also helps to produce restful sleep.
- Avoid caffeine, especially in the afternoon and evening.
- Avoid nicotine.
- Exercise regularly, but not too late.
- Avoid alcoholic beverages before bed.
- Avoid heavy meals and drinks at night.
- Do not take naps after 3 in the afternoon.
- Relax before going to bed, for example by taking a bath, reading or listening to soft music.
- Keep your bedroom at a cool temperature.
- Get rid of distractions like noise, bright lights, and the TV or computer in the bedroom. Also, don’t be tempted to use your phone or tablet right before go to bed”.
3. Get organized
Having the spaces of the house ordered and things organized helps to avoid forgetting the place where they were last left.
Mayo Clinic recommends having an agenda to write down and note down commitments, appointments, tasks, etc. It can be physical or use the cell phone.
“Perhaps repeating each entry out loud when writing it down will help you remember it. Update your to-do lists, and check off the ones you’ve already completed. Reserve a place to store your wallet, keys, glasses and other essential items”, adds the health entity.