There are many aspects of the body that start to deteriorate with age. Bones become weaker, teeth become less white, hair falls out and skin becomes less pliable. But perhaps one of the toughest things to deal with is a loss of memory. This can make even the easiest tasks difficult, such as finding your car in the parking lot after a movie. But there are ways to slow the process down by following a few steps that include some adjustments to the way you normally do things.
Step 1
Use acronyms to remember things. Acronyms are letters that are put together in a series that each stand for a particular word. An example of an acronym would be SCUBA which stands for self contained underwater breathing apparatus. Create acronyms for words that you need to remember in your daily life.
Step 2
Block information together. When you go to the bank, you have to recite or write down your bank account number, which is a series of numbers. This is one example of a series of numbers you run into often. To improve your memory, try memorizing these numbers in blocks instead of all together. For example, if your number is 0955329011, memorize it as 09, 553, 29, 011 and say it rhythmically.
Step 3
Get some daily exercise. Exercise can help reduce weight; it can improve flexibility and increase your muscle tone. When it comes to memory, exercise can help improve circulation to the brain, which can increase cognitive function and memory. Aim for 30 minutes of exercise on most days of the week. Some examples are weight training, running, biking, swimming and walking.
Step 4
Eat some key foods. The brain needs to be fed properly just like the muscles and the rest of the body. Some foods that can improve memory include salmon, mackerel, walnuts, citrus fruits, legumes, berries and sweet potatoes. These foods have omega-3 fatty acids, B vitamins, vitamins C and E and beta carotene, which are all good for the brain.
Step 5
Use visual cues. If you are trying to remember certain things likes people's names or locations, associate them with visual images. For example, if you want to remember the name "Frank," create a visual of hot dogs. If you are trying to find a road called "Applewood Drive," create a visual of apples before you go.
Step 6
Cut out the stress. Stress and anxiety can have a negative effect on your ability to concentrate and remember things. Participate in some mind/body activity like yoga, tai-chi, meditative breathing and muscle relaxation to reduce stress.
Step 7
Go to sleep. If you do not get adequate amounts of sleep, your brain will be fatigued and your memory will be compromised. The Centers for Disease Control recommends that adults get seven to nine hours of sleep a night.
