Dear Dr. Garner,
I hope you can help me. I notice that my memory is not as good as it used to be. I am constantly leaving my keys and wallet around the house and can’t find them.
Is there anything I can do to improve my memory? Is this something I just have to learn to live with and expect it to get worse as I get older? Thank you for your time.
Forgetful in Flushing
Dear Forgetful,
One of the most frequently asked questions from readers of this column and viewers of my show is related to memory loss and dementia. In this column, we will address memory loss and how it can be stopped as well as tips for improvement of memory.
I think that most people have experienced moments when their memory has lapsed. Perhaps you were unable to remember the name of a friend, where the car keys are or what items you went into the store to buy. It’s not inevitable that this happens and using certain plans and tricks can help us retain much of our memory.
Mentally stimulating exercise can help the brain stay in shape. Some simple activities include doing crossword puzzles, learning a foreign language or reading part of the newspaper that you normally skip. Take different routes to a friend’s house. Learn to play a musical instrument. Volunteer or join groups. The stimulation from the groups and decreased stress from social interaction will improve memory.
If your home is cluttered, it is important to get organized so you know where items are. It is useful to keep notes and paper reminders. As you write a task, say it out loud. This helps cement it in your mind. Have a specific place for your frequently forgotten items such as car keys or wallet. Keep these items in a small box near the front door.
Keep a pad near your bed. If you think of something you need to remember while trying to get to sleep, just jot it down and forget about it until the morning. The task will get done, and your mind will relax.
It is important to get enough sleep. Adequate sleep improves memory. Your goal should be about eight hours per night. It is important to eat healthy to keep the heart healthy as well as the brain. Avoid too much alcohol as it can lead to confusion and memory loss. Walking 30 minutes three days a week is sufficient to keep you in shape. Make sure that any health problems you have are properly treated. This includes diabetes or kidney problems.
As we have said in the past, laughter is good for the brain. Listening to jokes and understanding the punch line activates areas of the brain which are vital to memory.
Stress reduces memory. Studies show that meditation helps reduce stress and other conditions including depression, anxiety and high blood pressure. People who meditate regularly have more activity in a part of the brain associated with feeling joy and calmness. Depression, anxiety and chronic worrying can take a toll on the brain and reduce memory.
Eat a healthy diet. Fruits, vegetables and multiple grains are good for you. Olive oil is also important. Eat fish three times a week. Avoid saturated fats. Drink green tea, grape juice and wine in moderation. Choose healthy grains such as whole-wheat bread, brown rice, oatmeal and high-fiber cereal. Lentils and whole beans are good as well.
You can visit a local book store or library to obtain books that contain exercises for the brain. The exercises take about 15 minutes a day and I believe can be extremely helpful to your memory process.
Maintaining memory is something that needs to be worked on and can be done through proper changes in diet, lifestyle and exercise of the brain. A dramatic improvement in memory can be achieved.
If you feel memory loss is interfering with your daily activities, then see a doctor who will do a physical examination and evaluate your memory function.
Dr. Garner is a Fidelis Care provider who is affiliated with New York Methodist Hospital, Park Slope. He also hosts “Ask the Doctor” on NET TV, Tuesdays at 8 p.m. on Time Warner Channel 97, Cablevision Channel 30 and Verizon FiOS on Demand.
