10 Ways To Improve Your Memory

By Tammy Ruggles, BSW, MA

. Lois, a sixty-year-old elementary school volunteer, shopped for groceries in the supermarket when a woman about her age approached her.

"Hi, Lois," the woman said. "It's been a while. How are you?"

Lois looked at the woman, whose name was on the tip of her tongue, but simply wouldn't come to her mind. She wanted to return the greeting by saying the woman's name, but it escaped her. She knew she had talked to the woman on several occasions, and they had been good acquaintances in the past, but still, it eluded her. Embarrassed, she merely said, "I'm fine, how are you?"

The woman saw the confusion on Lois' face. "You don't remember me, do you? I was your real estate agent six years ago. Patricia Harper."

Now Lois' face reddened, and she laughed nervously. "Of course, Patricia. I'm sorry. I just drew a blank for a second."

Patricia smiled and nodded. "Don't worry. It happens to everyone once in a while."

Like Lois, a lot of us have lapses in memory, and it's no secret, the older we get, the faultier the memory seems to become. A lot of us forget phone numbers, movie titles, the names of doctors, even what we were doing or eating the day before. So what can we do to improve our memory? Here are 10 suggestions to get you started:

1. Food. Our brain is what we eat. If we serve it junk food, it won't function as sharply as it could if we serve it memory-boosting foods that can be found right in our grocery story, like whole grains, fruits, vegetables, and "good" fats that come from cold-water fish like salmon, tuna, herring, mackerel, and halibut, walnuts and walnut oil, and flaxseed and flaxseed oil. The B vitamins, like B6, B12, and folic acid, are excellent vitamins to take to improve your memory. You can get them over the counter, or from dark green vegetables like spinach, broccoli, asparagus, and even strawberries, black beans, citrus fruits, and soybeans. Vitamin C, E, and beta carotene are also good for your memory, and can be found in blueberries and other types of berries, sweet potatoes, tomatoes, broccoli, spinach, green tea, seeds and nuts, citrus fruits, and liver.

2. Brain games. Our minds need to be busy instead of sedentary, so games like crossword puzzles, word-finds, solitaire, go-fish, even handheld games like Brain Age can keep your mind active and your memory sharper.

3. Rest. This can mean a thirty-minute nap a day, or getting an hour or two more of sleep every night, or just resting on the sofa or patio. Sleep is essential for a healthy memory, therefore, any type of sleep disturbance, like insomnia, snoring, or sleep apnea, can interfere with a good night's sleep, leave you exhausted and cranky the next day, and can reduce concentration.

4. Exercise. Regular exercise pumps oxygen to your brain, which is crucial for brain and memory function. You don't have to join a gym or break a hip to get good exercise-a simple walk in the park or around the house or yard will do the truck. Physical activity can also stimulate brain chemicals that provide protection to brain cells. It can also help prevent conditions that contribute to memory loss, like cardiovascular disease and diabetes.

5. Hypnosis. Hypnosis is a popular way to deal with stress, anxiety, and phobias, but it can also be used to improve the memory, learning, and recall. As you would with a doctor, make sure your hypnotist is trained and has experience in the area of improving memory.

6. Socialization. Isolation can lead to an inactive mind, which can contribute to memory loss, so be sure to get out and spend time with family, friends, and neighbors. Engage in stimulating conversation, and keep up with community happenings, by phone, letter, and just getting out and about. If you don't have any friends, go out and make some new ones. Join a club, start a group in your home, invite friends and family to dinner, be a social butterfly.

7. Yoga and meditation. These activities help calm your body and mind, promote deep and controlled breathing, enhance focus, increase circulation, and sharpen attention span. You don't have to join a formal school to practice Yoga and meditation. There are DVD's and books available that can teach you how to do it in your own home.

8. Herbs. The herb Gingko Biloba is a popular herb that is used to fight memory loss, as is hawthorn, gotu kola, bacopin, rosemary, and schisandra. These may help improve blood circulation to the brain, enhance alertness, facilitate the transportation of nutrients to the brain, and strengthen blood vessels and tissue. Be sure to consult your pharmacist before using any substance with medication you may already be taking, and don‘t mix herbs together to take as a whole without first consulting a nutritionist or herb expert.

9. Reduce stress. The stress hormone Cortisol can interfere with memory function and concentration, so find ways to cut stress, like tackling problems head-on instead of procrastinating, diet and exercise, simplify your life, downsize a hectic schedule.

10. Stop smoking. Smoking can cause vascular disorders which can lead to strokes and narrow the arteries that supply oxygen to the brain.

There are many levels of memory loss, of course, from the mild "Where did I put my glasses?" to a devastating loss caused by Alzheimer's, so it's best to consult a physician before making drastic changes to your physical and nutritional routines.