Use everyday habits to keep your memory in good shape

Your daily habits and lifestyle — what you eat and drink, whether you exercise, how stressed you are, and more — affect your mental health every bit as much as your physical health. A growing body of research indicates that regular exercise and a healthful diet can help protect your memory from aging-related decline.

Exercise

Physical fitness and mental fitness go together. People who exercise regularly tend to stay mentally sharp into their 70s, 80s, and beyond. Although the precise “dose” of exercise isn’t known, research suggests that the exercise should be moderate to vigorous and regular. Examples of moderate exercise include brisk walking, stationary bicycling, water aerobics, and competitive table tennis. Vigorous activities include jogging, high-impact aerobic dancing, square dancing, and tennis.

Exercise helps memory in several ways. It reduces the risk of developing several potentially memory-robbing conditions like high blood pressure, diabetes, and stroke. Exercise is good for the lungs, and people who have good lung function send more oxygen to their brains. There is some evidence that exercise helps build new connections between brain cells and improves communication between them. Finally, exercise has been linked to increased production of neurotrophins, substances that nourish brain cells and help protect them against damage from stroke and other injuries.

Here are some ways to build physical activity into your daily routine:

  • Walk instead of driving when possible.
  • Set aside time each day for exercise. For extra motivation, ask your spouse or a friend to join you.
  • Use the stairs instead of the elevator.
  • Plant a garden and tend it.
  • Take an exercise class or join a health club.
  • Swim regularly, if you have access to a pool or beach.
  • Learn a sport that requires modest physical exertion, such as tennis.

Go Mediterranean

Mediterranean-type diets highlight whole grains, fruits and vegetables, and healthy fats from fish, nuts, and healthy oils. This eating style helps promote heart health and may also lessen the risk of memory and thinking problems later in life. In a study that followed more than 2,000 people over four years, those who most closely followed a Mediterranean-type diet had a lower risk of developing Alzheimer’s disease. A later study suggested that following a Mediterranean-type diet could slow the conversion of mild cognitive impairment into full-blown dementia.

The types of fat that predominate in the diet also seem to affect memory. As part of the national Women’s Health Initiative, 482 women ages 60 and older were observed for three years. They reported on their diets, and researchers tested their memory and thinking skills at the beginning of the study and at the end. Those who ate more unsaturated fat (which is abundant in vegetable oils and fatty fish) and less saturated fat (from red meat and full-fat dairy foods) had significantly less decline in memory than those who ate relatively little unsaturated fat.

Eating several servings of fruits and vegetables can also protect memory. Foods from plants are chock full of vitamins, minerals, and other nutrients that may protect against age-related deterioration throughout the body.

123 Comments

  1. mirsadovnikov.ru

    Excellent post. I was checking continuously this blog and I am impressed! Very useful information specially the last part 🙂 I care for such info a lot. I was seeking this particular info for a long time. Thank you and good luck.

  2. Rastrear teléfono

    La mejor aplicación de control parental para proteger a sus hijos – monitoriza en secreto GPS, SMS, llamadas, WhatsApp, Facebook, ubicación. Puede monitorear de forma remota las actividades del teléfono móvil después de descargar e instalar apk en el teléfono de destino.

  3. guziki

    Fantastic goods from you, man. I’ve understand your stuff previous to and you’re just too great. I really like what you’ve acquired here, really like what you’re stating and the way in which you say it. You make it entertaining and you still take care of to keep it sensible. I can not wait to read far more from you. This is actually a wonderful site.

  4. guziki

    Hi, i think that i saw you visited my weblog so i got here to go back the choose?.I am trying to find things to improve my site!I guess its good enough to use some of your concepts!!

  5. guziki

    Great beat ! I wish to apprentice at the same time as you amend your site, how can i subscribe for a blog site? The account aided me a applicable deal. I have been tiny bit familiar of this your broadcast provided shiny transparent concept

  6. guziki

    Wow, that’s what I was searching for, what a data! present here at this website, thanks admin of this website.

  7. guziki

    I will right away take hold of your rss as I can not find your email subscription link or newsletter service. Do you have any? Please permit me recognise so that I may subscribe. Thanks.

  8. guziki

    Good day! I know this is kinda off topic but I was wondering which blog platform are you using for this site? I’m getting fed up of WordPress because I’ve had issues with hackers and I’m looking at options for another platform. I would be great if you could point me in the direction of a good platform.

  9. guziki

    you are in reality a just right webmaster. The web site loading speed is incredible. It sort of feels that you are doing any unique trick. Also, The contents are masterpiece. you have performed a magnificent task in this topic!

  10. guziki

    Hi i am kavin, its my first time to commenting anywhere, when i read this article i thought i could also make comment due to this sensible piece of writing.

  11. guziki

    Neat blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple adjustements would really make my blog jump out. Please let me know where you got your design. Appreciate it

  12. guziki

    Fantastic blog! Do you have any recommendations for aspiring writers? I’m planning to start my own website soon but I’m a little lost on everything. Would you propose starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m totally confused .. Any recommendations? Appreciate it!

  13. guziki

    Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  14. guziki

    Hi there, I enjoy reading all of your article. I like to write a little comment to support you.

  15. guziki

    This is the right web site for anybody who really wants to find out about this topic. You realize so much its almost hard to argue with you (not that I personally would want toHaHa). You definitely put a brand new spin on a topic that’s been written about for many years. Great stuff, just great!

  16. guziki

    Asking questions are really good thing if you are not understanding anything fully, except this article offers nice understanding even.

  17. guziki

    I loved as much as you will receive carried out right here. The sketch is tasteful, your authored subject matter stylish. nonetheless, you command get bought an nervousness over that you wish be delivering the following. unwell unquestionably come further formerly again since exactly the same nearly a lot often inside case you shield this increase.

  18. guziki

    Thank you, I have recently been searching for information approximately this topic for ages and yours is the best I have found out so far. However, what concerning the conclusion? Are you positive about the source?

  19. guziki

    I think the admin of this website is truly working hard for his web site, as here every data is quality based information.

  20. guziki

    Howdy! I’m at work browsing your blog from my new iphone 4! Just wanted to say I love reading your blog and look forward to all your posts! Keep up the excellent work!

  21. guziki

    Hi, i feel that i saw you visited my blog so i got here to go back the prefer?.I am trying to in finding things to improve my website!I assume its ok to use some of your concepts!!

  22. guziki

    Hmm is anyone else experiencing problems with the images on this blog loading? I’m trying to find out if its a problem on my end or if it’s the blog. Any feedback would be greatly appreciated.

  23. guziki

    It’s an remarkable post designed for all the internet people; they will take benefit from it I am sure.

  24. guziki

    Remarkable! Its truly remarkable post, I have got much clear idea about from this piece of writing.

  25. guziki

    fantastic issues altogether, you just gained a logo new reader. What could you suggest in regards to your post that you made a few days ago? Any positive?

  26. guziki

    hey there and thank you for your information I’ve definitely picked up anything new from right here. I did however expertise a few technical issues using this site, since I experienced to reload the site many times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I am complaining, but sluggish loading instances times will often affect your placement in google and can damage your high quality score if advertising and marketing with Adwords. Anyway I’m adding this RSS to my e-mail and can look out for a lot more of your respective intriguing content. Make sure you update this again soon.

  27. guziki

    Keep on working, great job!

  28. guziki

    Link exchange is nothing else except it is only placing the other person’s blog link on your page at proper place and other person will also do same in favor of you.

  29. guziki

    Excellent blog you’ve got here.. It’s hard to find good quality writing like yours these days. I truly appreciate people like you! Take care!!

  30. guziki

    What’s up to all, how is everything, I think every one is getting more from this website, and your views are good for new viewers.

  31. guziki

    If you desire to get much from this article then you have to apply such strategies to your won weblog.

  32. guziki

    I always spent my half an hour to read this weblog’s articles every day along with a cup of coffee.

  33. Stake Casino Alternatives

    I simply had to say how much I appreciated the regular information you provide on your website before I could depart. Is going to be back incessantly in order to check up on new posts.

  34. Online casino registration

    This article gives clear idea for the new viewers of blogging, that truly how to do blogging and site-building.

  35. http://top.elblaski.elblag.pl

    Good day! This is my 1st comment here so I just wanted
    to give a quick shout out and say I genuinely enjoy reading through
    your posts. Can you suggest any other blogs/websites/forums that go over the same subjects?
    Many thanks!

    Here is my web-site :: http://top.elblaski.elblag.pl

  36. Unlimited Graphic Design Agency in UK

    nice and useful content. Why do the other industry gurus not recognize this, I wonder. You should keep writing, please. You must already have a sizable readership!

  37. Lucas Martinez

    On one hand, upbringing emphasized the importance of stability and financial independence. On the other hand, a strong sense of social responsibility instilled by volunteer experiences during college pulls towards contributing to positive change in society.

  38. Caroline

    mmm i am very dirty and live filmed shows lick mis all juices for u baby

  39. Hey! I know this is kind of off-topic but I had to ask. Does building a well-established blog like yours take a massive amount work? I’m completely new to operating a blog but I do write in my diary on a daily basis. I’d like to start a blog so I will be able to share my own experience and thoughts online. Please let me know if you have any suggestions or tips for new aspiring bloggers. Appreciate it!

  40. бретелечная резинка

    After looking at a few of the blog articles on your web page, I truly like your way of blogging. I bookmarked it to my bookmark website list and will be checking back soon. Please check out my web site as well and let me know how you feel.

  41. бретелечная резинка

    Spot on with this write-up, I truly think this website needs a lot more attention. I’ll probably be back again to read through more, thanks for the information!

  42. бретелечная резинка

    First off I want to say wonderful blog! I had a quick question that I’d like to ask if you don’t mind. I was curious to know how you center yourself and clear your thoughts before writing. I have had a difficult time clearing my mind in getting my thoughts out. I do enjoy writing but it just seems like the first 10 to 15 minutes are generally wasted just trying to figure out how to begin. Any suggestions or tips? Kudos!

  43. бретелечная резинка

    I love what you guys are usually up too. Such clever work and coverage! Keep up the great works guys I’ve incorporated you guys to blogroll.

  44. бретелечная резинка

    I’m not positive where you are getting your info, however good topic. I needs to spend a while learning more or understanding more. Thank you for great information I used to be on the lookout for this information for my mission.

  45. бретелечная резинка

    Hello there! I could have sworn I’ve been to this site before but after browsing through some of the posts I realized it’s new to me. Nonetheless, I’m definitely pleased I came across it and I’ll be bookmarking it and checking back frequently!

  46. бретелечная резинка

    Heya i’m for the primary time here. I came across this board and I find It truly useful & it helped me out a lot. I am hoping to give something back and help others like you helped me.

  47. бретелечная резинка

    Awesome blog! Is your theme custom made or did you download it from somewhere? A design like yours with a few simple adjustements would really make my blog shine. Please let me know where you got your design. Appreciate it

  48. бретелечная резинка

    You really make it seem so easy with your presentation but I find this topic to be really something which I think I would never understand. It seems too complicated and very broad for me. I am looking forward for your next post, I will try to get the hang of it!

  49. бретелечная резинка

    I blog frequently and I truly appreciate your content. The article has really peaked my interest. I am going to book mark your website and keep checking for new information about once a week. I subscribed to your RSS feed as well.

  50. бретелечная резинка

    Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why waste your intelligence on just posting videos to your blog when you could be giving us something enlightening to read?

  51. бретелечная резинка

    I will right away grab your rss as I can not find your email subscription link or newsletter service. Do you have any? Please permit me realize so that I may just subscribe. Thanks.

  52. бретелечная резинка

    Your style is very unique compared to other people I have read stuff from. Many thanks for posting when you have the opportunity, Guess I will just bookmark this web site.

  53. бретелечная резинка

    Hello there! This post couldn’t be written any better! Reading through this post reminds me of my previous roommate! He constantly kept talking about this. I am going to forward this information to him. Pretty sure he’ll have a good read. Thanks for sharing!

  54. бретелечная резинка

    Simply wish to say your article is as amazing. The clearness in your post is simply excellent and i can assume you are an expert on this subject. Well with your permission allow me to grab your RSS feed to keep up to date with forthcoming post. Thanks a million and please keep up the rewarding work.

  55. Microsoft

    Amazing! This blog looks exactly like my old one! It’s on a totally different topic but it has pretty
    much the same page layout and design. Wonderful choice of colors!

  56. najtańszy sklep

    I see You’re in reality a excellent webmaster. The site loading speed is incredible.
    It seems that you’re doing any distinctive trick.

    Moreover, the contents are masterwork. you have performed a great
    job on this topic! Similar here: harmonexa.top and also
    here: Dobry sklep

  57. zoritoler imol

    Simply a smiling visitor here to share the love (:, btw outstanding layout. “Reading well is one of the great pleasures that solitude can afford you.” by Harold Bloom.

  58. e-commerce

    Hey there! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to get my blog to rank for
    some targeted keywords but I’m not seeing very good success.

    If you know of any please share. Appreciate it!
    You can read similar text here: Najlepszy sklep

  59. GSA Verified List

    Hey there! Do you know if they make any plugins to help with Search Engine Optimization? I’m
    trying to get my site to rank for some targeted keywords but I’m not seeing very good results.
    If you know of any please share. Thanks! You can read similar art here: GSA Verified List

  60. Neil

    Hey there! Do you know if they make any plugins to assist with Search Engine
    Optimization? I’m trying to get my site to rank for some
    targeted keywords but I’m not seeing very good results.

    If you know of any please share. Appreciate it! I saw similar article here: Backlink Building

  61. глаз бога бот

    If you desire to get a great deal from this post then you have to apply such techniques to your won weblog.

  62. LeeGow

    Wow, incredible weblog format!
    How lengthy have you been blogging for? you made blogging
    glance easy. The whole glance of your website is magnificent, let alone the content material!
    You can read similar here prev next
    and that was wrote by Dan74.

  63. cs skin gamble websites

    Greetings! Very helpful advice within this article! It is the little changes that produce the largest changes. Thanks a lot for sharing!

  64. 급전

    Informative Site… Hello guys here are some links that contains information that you may find useful yourselves. It’s Worth Checking out 급전

  65. 대출

    Informative Site… Hello guys here are some links that contains information that you may find useful yourselves. It’s Worth Checking out 급전

  66. 급전

    Your passion for this subject is palpable.급전

  67. 급전

    I’m impressed by the depth of your analysis.대출

  68. 급전

    I’m inspired by your passion for this subject.대출

  69. 대출

    I resonate deeply with what you’ve written.대출

  70. 급전

    I never considered this viewpoint before.대출

  71. 급전

    I’m bookmarking this for future reference.급전

  72. 급전

    Thank you for making this information accessible.대출

  73. University

    ГГУ имени Ф.Скорины

  74. slotcoin

    I really appreciate the thorough analysis you’ve provided here.swiftnook

  75. here

    You consistently produce high-quality content that is both informative and enjoyable to read. This post was no exception. Keep it up!pulsepeak

  76. website

    I love how you present information in such a clear and engaging way. This post was very informative and well-written. Thank you!peakpulsesite

  77. click

    I’m always impressed by the depth of knowledge and insight you bring to your posts. This was another fantastic article. Thank you!echozone

  78. click

    I really appreciate the thoroughness of your research and the clarity of your writing. This was a very insightful post. Great job!slotcoin

  79. website

    I really appreciate the thoroughness of your research and the clarity of your writing. This was a very insightful post. Great job!slotcoin

  80. website

    Your passion for the subject matter is evident in every post you write. This was another outstanding article. Thank you for sharing!coinsslot

  81. click

    Your blog is a wealth of information. I always learn something new from your posts. This one was particularly enlightening. Great job!blogpulse

  82. 乱伦色情

    It’s really a cool and helpful piece of information. I’m glad that you simply shared this helpful info with us. Please stay us informed like this. Thank you for sharing.

  83. central air installers near me

    I am really loving the theme/design of your website. Do you ever run into any internet browser compatibility issues? A few of my blog visitors have complained about my site not working correctly in Explorer but looks great in Safari. Do you have any tips to help fix this issue?

  84. new ac unit installation

    Hi blog owner, hope all is well. You mind sharing the name of your current theme? I would appreciate it much. Have a blessed afternoon. Check out mine AV

  85. escape rooms

    Howdy! Do you know if they make any plugins to assist with
    SEO? I’m trying to get my website to rank for some targeted
    keywords but I’m not seeing very good results. If you know of any please share.
    Thanks! You can read similar article here: Which escape room

  86. tiktok downloader.

    An impressive share! I’ve just forwarded this onto a friend who had been doing a little homework on this. And he actually bought me lunch due to the fact that I discovered it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending time to discuss this matter here on your site.

  87. Elina

    I’ve been browsing online more than 3 hours nowadays, but I never found any interesting article like yours. It’s beautiful value enough for me. Personally, if all website owners and bloggers made good content material as you did, the net will be a lot more helpful than ever before!

  88. hot fiesta играть

    It’s a shame you don’t have a donate button! I’d most certainly donate to this superb blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to fresh updates and will talk about this blog with my Facebook group. Chat soon!

Leave a Reply

Your email address will not be published. Required fields are marked *